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B Day Workout

Today is my 22nd Birthday so in honor of that we did the 22 workout.
Pull Ups1x22
Cambered Bar Back Squat with 225 1x22
Bench Press 185 1x22 this was miserable for me
1a KB Swing 1x22
1b Glute Ham 1x22
1c Hanging Leg Raise 1x22
1d Plate Curl 25kg 1x22
2a Hub Hold Each Hand 22secs 25lb
2b Hex Pick up 1x22 35lb
Time to eat!

Added by Richard Canter on January 1, 2009 at 10:29am — No Comments

Top Five Fitness Trends of 2008

I wish this post with paste over here, but the videos aren't working and I have to get to New Years with the wife!

Here is the original post, please check it out and respond with your opinions!: http://synergy-athletics.com/?p=253

Happy New Years! -Joe

Added by Joe Hashey on December 31, 2008 at 8:49pm — No Comments

ME Bench

REV Band Bench w/ Greens

Barx5 135x5 225x5 275x3 315x1 365x1 375x1 385x1 (Youtube)

Bench Press no band 225x3x5

Log Press 3xwhatever 86kg (Youtube)

1a E Row 3x10 155

1b Dips 3x25

2a Lat raise 2x10 30

2b DB curl 2x10 30

2c Chin Ups 2x3

Neck with band 1x20 front and back

3a Rope Climb 3x3trips (up and down=1trip) (Youtube)

3b BS Flys… Continue

Added by Richard Canter on December 30, 2008 at 1:03pm — No Comments

Strength and perfomance articles videos etc

We plan on adding an athletic performance section to our website. Any submissions are welcome from this network. We are currently working with a few NHL and Major Junior hockey players and will be including this information shortly.

Thanks

Added by Anthony McGarr on December 30, 2008 at 3:05am — No Comments

O Lift

Clean and Jerk 9x2 80kg
Last set is on You Tube, I should have paused more on the hang.
http://www.youtube.com/watch?v=PHmxd...e=channel_page
Light Farmers 50ft up and back 3x 135per hand

Added by Richard Canter on December 29, 2008 at 1:16pm — No Comments

1a Cambered Bar Back Squat 8x2 275 1b Pull Ups 8x2 2a Stadium 52 steps 2b KB Swing 4x10 2c Glute Ham 4x10 3a Toan Rows 3x10 3b DB upright Row 3x10 30s 3c Hammer Curls 3x10 30s

1a Cambered Bar Back Squat 8x2 275
1b Pull Ups 8x2
2a Stadium 52 steps
2b KB Swing 4x10
2c Glute Ham 4x10
3a Toan Rows 3x10
3b DB upright Row 3x10 30s
3c Hammer Curls 3x10 30s Continue

Added by Richard Canter on December 28, 2008 at 3:09pm — No Comments

Conjugate Training vs Classical Periodization

I have been reading a lot about the conjugate method of training (Supertraining by Mel Siff and Science and Practice of Strength Training by Zatsiorsky and Kraemer to name a few), specifically the Westside Method and its variations. It seems that max effort and dynamic effort training is the far superior method to increase our athletes strength.



I was wondering what some of the college strength and conditioning coaches think about the conjugate method and its effectiveness in their… Continue

Added by Marc Agnello on December 28, 2008 at 9:57am — 2 Comments

X Mas Eve Lift

Zerchers Barx5 135×5 185×3 225×1 275×1 315×1
RDL 4×10 225
Walking Lunge 3 trips with 70 lbs in each hand about 26 total steps.

Added by Richard Canter on December 24, 2008 at 1:19pm — No Comments

Bench

Bench Press with Rev Band Purple
Worked up to 325x1 then 275 3x5 1x4
Log Press 76kg 3x5 Technique is looking better
Seated Row 5x10 200-240
Log Curls 3x10
1a Med Ball Chest Pass 4x20
1bPull Ups 4x3
Rice digs.

Added by Richard Canter on December 23, 2008 at 1:23pm — No Comments

Colonial Athletic Conference (CAA)

The University of Richmond just completed a fantastic season on the football gridiron by winning the Division 1 Football Championship Subdivision (FCS) (formerly Division I-AA) National Championship. This championship and the inclusion of other CAA teams in the playoffs (such as James Madison University) prompted a question: Is the Colonial Athletic Conference the most dominant FCS conference in the country? To further promote discussion, consider this:



In addition to Richmond… Continue

Added by David Harris on December 23, 2008 at 10:59am — 1 Comment

Performance Coach

Looking for a few performance coaches for Spring and Summer of 09, in the North Texas area (Dallas/Ft. Worth). Apply now to: Denny@EDGE-SP.com.

Added by Denny Bonewitz on December 22, 2008 at 9:17am — No Comments

Lower ME

Back Squat
135x3 185x3 225x1 275x1 315x1 365x1 385xmiss 365x2x1 385xmiss
Sumo Dead
225x3 275x1 315x1 365x1 405x1 455xmiss
Walking Lunge 3 trips around 23 steps for 1 w/ 65s
KB Swing 3x10 45
Hanging Leg Raise Hold with 20kg plate on my lap 3x15sec
Rev Hypers 3x10

Added by Richard Canter on December 18, 2008 at 3:20pm — No Comments

First "Combat Hard" Combative Skills Clinic

On December 10th, we conducted the first "Combat Hard" Combative Skills clinic at Greater Atlanta Christian School. 33 athletes and coaches were in attendance. We worked on thai pad basic drills and added in a few MMA drills for fun. All the youth athletes had a blast and I can ensure you that they want more.



For more information, please visit my blog at http://combativeskills.blogspot.com/.



A website with more information will be available in Jan.



Be safe and… Continue

Added by Steven Mosley on December 13, 2008 at 10:20pm — No Comments

Concurrent Training

While some sports primarily use one energy system (such as a cross-country athlete who primarily uses her/his aerobic system), others, such as American soccer, require excellent aerobic and anaerobic conditioning in order to maximize performance. While professionals working in sports requiring equal aerobic and anaerobic training seem to incorporate training that taxes both systems on a regular basis, I am curious about professionals working with athletes who primarily use their aerobic systems… Continue

Added by David Harris on December 11, 2008 at 5:01pm — 1 Comment

Weight Room quotes

hello coaches,
just looking for some ideas of weight room quotes that you all have up in your weight room.
I'm going to have some input as which quotes/sayings are going to be up in our new weight room and I'ld like to see what others have.
Thanks,
B

Added by Brijesh Patel on November 24, 2008 at 3:22pm — 18 Comments

Basketball training: Specialization?

Over the years strength and conditioning programs have evolved from a "one size fits all" philosophy for a more customized program that bases specific strength and conditioning exercises on the types of movements/actions an athlete performs due to her/his specific role on the field/court. For example, while most athletes on an American-style football team will perform similar exercises, there will be some strength & conditioning exercises designed specifically for linemen and others… Continue

Added by David Harris on November 21, 2008 at 9:53am — 16 Comments

Baseball: Strengthening the throwing arm

Those not familiar with strength training as it relates to baseball athletes (or athletes in other sports requiring overhead throwing) may believe that the secret to improving speed and longevity/conditioning in the throwing arm of these athletes lies solely in the continued development of the throwing arm. Coaching specializing in such athletes, however, know that the secret to developing a strong, powerful and well-conditioned throwing athlete resides in the development of the entire kinetic… Continue

Added by David Harris on November 11, 2008 at 8:48pm — 1 Comment

The Top 5 BCS Teams: Coaching, Athletes and TRAINING

Lets consider the top 5 BCS teams as of the latest poll posted November 2, 2008:



1.) Alabama

2.) Texas Tech

3.) Penn State

4.) Texas

5.) Florida



Recruiting top tier Division I athletes is obviously an important variable in the success of these programs. Further, premier (as determined by their experience and success during their tenure) coaches implementing sound strategies are yet another block in the foundation of a winning football program. One can… Continue

Added by David Harris on November 3, 2008 at 11:27pm — No Comments

Caffeine: A good pre-workout/competition stimulant?

While many performance enhancing "drugs" have been ruled illegal by the National Collegiate Athletic Association, the use of caffeine as a supplement has been deemed legal up to a urine caffeine concentration level of 15 µg/mL. Moreover, in 2005 the International Olympic Committee removed caffeine from its "banned substance" list. (It does still monitor caffeine consumption, however). The limits placed on the consumption of caffeine by some governing bodies and the removal of limits by other… Continue

Added by David Harris on October 29, 2008 at 11:27am — No Comments

Football Winter Conditioning - Competition

I'm a true believer that you have to be a competitor in everything, I just think when you can win or lose you work harder. I was wondering what some of you do at your program in the winter to force your athletes to compete.



At Fordham, we break our team up into small groups and have a points system with rewards. We also have a rating system based on test results with categories that the athletes can achieve. This year, I want to make our conditioning drills more competitve, once the… Continue

Added by Ted Perlak on October 21, 2008 at 2:46pm — 3 Comments

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