Tuesday, June 9, 2009

Dumbbell Combo Lifts - part 2

The benefits are numerous:

1. Save time: train more than 1 body part at the same time
2. Less equipment: all you need is a set of dumbbells
3. Save space: you only need a couple of feet of space
4. Versatile: use your creativity to train almost any muscle group

Besides the above benefits, I've also found the dumbbell combos are great to work with small groups and teams. You can have you athletes stand in a circle so you can watch them all together.

Try these combination lifts in order for 6-8 reps.


Monday, June 8, 2009

Dumbbell Combo Lifts

Here are some general guidelines for choosing an appropriate dumbbell weight:

Beginning male athletes: 12-20 lbs.
Beginning female athletes: 5-12 lbs.
Intermediate/Advanced male athletes: 25-40+ lbs.
Intermediate/Advanced female athletes: 15-25+ lbs.

Here's a sample circut that will work quads, hamstrings, glutes, hip flexors/extensors, deltoids, and triceps.

Try these exercises in order - do one rep of each lift for 5-8 total lifts in the set. Repeat the set 2-3 times.


Thursday, June 4, 2009

Coach serves sobering alcohol facts

Came across a great article discussing the effect of alcohol on the body and how it hampers performance. Below is a couple excerpts from CANDACE CHASE's article in The Daily Inter Lake.

Youthful drinking steals more than innocence from young drinkers, according to former champion runner and Olympic coach John Underwood.

For athletes, one drunken episode wipes out 14 days of training.

“That’s a huge price tag,” he said. “These are things I share with athletes.”

Speaking Tuesday at the third annual town-hall meeting in Kalispell on underage drinking, Underwood said studies have found that binge drinking impairs the brain longer than the night of partying does.
He said alcohol damages the brain’s ability to send signals to the muscles. It doesn’t take a brain surgeon to make the connection, he said.

“Your brain operates your body,” he said.

A former NCAA All-American distance runner and World Masters Champion, Underwood coached or advised more than two dozen Olympians. A crusader for drug-free sports, he holds three International Olympic Solidarity diplomas for coaching.

As founder and director of The American Athletic Institute, Underwood made a reputation examining athletics and recreational drug use. He performed the only case study of the residual effects of alcohol on elite athletic performers.

But Underwood said he finds the greatest satisfaction working to keep all youths, not just athletes, free of alcohol and drugs. Because a majority of students participate in sports, he said, the alcohol-athletics connection resonates.

Tuesday, June 2, 2009

4- Week Summer Conditioning Program for
All Athletes

Ryan Lee, MS, CSCS

Training during the summer is not always easy. Athletes might not have access to strength training equipment, and when it's nice outside, who wants to be stuck in a gym? People also tend to vacation during the summer so there might be a time constraint as well. Here's an effective conditioning workout you can do anywhere with only 1 medicine ball.

The program is designed to alternate between upper/lower body exercises. You can also add more sport specific exercises such as rotations or twists for baseball, tennis or golf. You are only limited by your imagination.

It's a great workout for an individual or an entire team lined up to perform together for workout variety.

The Program:
Mark 2 cones approximately 40 yards apart

^ ________________________________________ ^
A 40 yards B

Start at "A" and perform the first exercise. Then immediately after you perform the first exercise, jog to "B" with the medicine ball and perform the next exercise. Continue until your goal time is completed.

Perform the following program 3 days per week:
(do each exercise for 30 seconds before moving to the next cone)

Week 1:
1 Set of 12 minutes

Week 2:
1 Set of 15 minutes

Week 3:
2 Sets of 15 minutes

Week 4:
2 Sets of 20 minutes

Monday, June 1, 2009

LeBrun: Red Wings can pick 'em, but they also can d

LeBrun: Red Wings can pick 'em, but they also can d

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7 Plyometric Exercises For Skaters

These are a series of exercises that specifically help hockey players:

1. SPLIT JUMPS : Stand with feet as far apart as you can, front to back. Bend the front leg 90 degrees at the hip, and 90 degrees at the knee. The back knee should almost touch the ground. Jump up and switch leg positions. Land and jump right away to the original position. Repeat 10 times.

2. LATERAL BOUNDS: Stand with feet together and knees slightly bent. Bound sideways to your right by reaching out with the right leg as you push with the left. Land on the right foot. The left foot follows and lands in the original position. Repeat 10 times to the right and then reverse it and bound 10 times to the left, pushing with the right leg. Be careful to move sideways and use the muscles on the sides of hips for propulsion.

3. PIKE JUMPS: Start with feet shoulder width apart. Jump up and lift the legs up and out to each side. Try to touch your toes at the height of each jump. Try to keep your legs straight. Repeat 10 times.

4. SQUAT JUMPS WITH 360: Stand with feet shoulder width apart. Bend your knees and jump. While in the air, turn a complete revolution so that you land in the original position. Immediately jump again and turn a complete revolution the opposite way and land in your original position. You can use the same arm positions as your jumps on the ice. Repeat 10 times.

5. ONE FOOT ZIG-ZAG: Draw or tape 2 parallel lines 3 feet apart and about 30 feet long. Balance on one foot on one of the lines. Jump from one line to the other with the same foot in a continuous forward motion. Do not double-hop. Try to get 10 foot touches the length of the line. Then turn around and get 10 foot touches back with the other leg.

6. CALF PLYOS: Balance on the ball of one foot. Hop in place on that one foot propelling yourself upward with the calf and not the thigh. Don’t let your heel touch the ground. Try 30 continuously before switching to the other leg.

7. PLYO PUSH UPS: In regular push up position, with hands wider than shoulders, touch your chest to the floor and powerfully extend your arms. At the height of the motion, switch your hands to a narrow "stance", thumb to thumb and forefinger to forefinger. Touch your chest to this little "window" on the ground, and powerfully extend your arms again. While in the air switch to the original wide position. Repeat 10 times.