Female. 300 Pound Rack Pull. Studette.
August 9, 2011 by danny · Leave a Comment
My client, Coco, nailed a 300 pound rack pull earlier today. She’s a studette.
That’s all.
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Baseball Coaches, Baseball Parents – MUST READ!
April 26, 2011 by danny · Leave a Comment
Throwing a baseball is one of the most dangerous actions in all of sports. The chances of players hurting their shoulder and/or elbow are already high enough. Why increase those chances even more!?! Most parents and baseball coaches don’t know that they don’t know (that they are a BIG part of the injury problem). Well, Strength Coach Eric Cressey is here to help all of us involved with parenting or coaching young baseball players. If you’ve been contributing to the problem (even inadvertently), it’s time to learn, and make some adjustments. After all, that’s what life is all about – learning and APPLYING what you learn to make improvements.
Enjoy this great piece from Eric.
The Right Exercises For Your Basketball Strength Training
April 6, 2011 by danny · Leave a Comment
I had a new article published at iHoops today. Even though iHoops.com is a basketball website, the advice applies to any lifter out there. Check it out…
In the field of strength and conditioning, everyone wants to know what the best exercise is for X, Y, and Z.
I’ve had people ask me, “what is the best exercise to improve power?” I’ve had people ask me, “what is the best exercise for strong shoulders?” I’ve had people ask me, “what exercise is better, back squats or bulgarian split squats?” And the list goes on and on.
My answer is always the same–it depends. As much as I’d like to give these enthusiastic and inquisitive individuals a one-size-fits-all answer, I just can’t do it. There are too many factors to consider before I can even come close to giving them my opinion. For example, I’d need to know…
To The Parents and Athletes That I Work With…
January 19, 2011 by danny · Leave a Comment
I’ve gone over the importance of nutrition with my clients/athletes many times over the years. But this particular post is intended for the basketball players that I coach/train at Dougherty Valley High School. After a recent conversation that I had with a few of the players I realize our, “the importance of nutrition,” conversations just aren’t sinking in. Parents, I know each and every one of your kids clean up their room the very first time that you tell them to. 
But for some reason they haven’t applied the nutrition information, even though we’ve talked about it a number of times… go figure!
For the record, the majority of our players need to add strength AND size. So this blog post is geared to those goals, rather than the “fat loss” clients I train (although some of the principles will apply to anyone, regardless of their goals).
A recent conversation I had with a couple of the players after one of our weight training sessions;
Me: So, what did you have for breakfast this morning?
Player: Nothing
Me: What!!!???!!! And what about you?
Different Player: Nothing.
Me: Are you kidding me!?! What is the most important thing to getting bigger and stronger?
Them: Food.
Me: I’m not sure what to think.?. You know the answer, which is a good thing, but that means you are consciously deciding not to eat the way you need to, to achieve your goals?
Player: Well, I was tired when I got up, and I didn’t have time and blah, blah, blah, blah, blee.
Me: Well, I have similar goals as most of you players – to gain size and strength. Do you know what I typically have by 11 a.m. every day (which was about the time of our conversation)? It looks something like this…
-7 a.m. – a bowl of oatmeal with berries + protein powder + almond butter (plus a fish oil capsule + 1000 I.U.s of vitamin-D)
-10 a.m. – a serving of sweet potatoes + grass-fed beef + veggies + an apple (or similar)
Right when I finish this lifting session, I’m going to go home and eat again. Then, I do the same thing every few hours throughout the course of the day. And here we are at 11 a.m. and you haven’t even had one bite to eat. Add to that the fact that you just practiced for 2 hours running up and down the court. Then we lifted after practice, and now here we are (a few of the guys stayed in the weight room after our lifting session to talk - and support me while I showed them how it’s done, with my lifting session) 
. All of this while on an empty stomach?!!!!!!!? I’d rather put a fire out with my face than to go through all of that without a single bite of food in my body! And you wonder why you are having a hard time gaining weight?
Player: I know coach, I know. I eat breakfast sometimes. I’ll try to do it every morning for now on. But what about during school? How am I going to eat every few hours when I have class all day?
End conversation.
After reading the above conversation you can see it is pretty clear that these athlete’s nutrition is sub-par, to say the least. I’ve found this to be true across the board with high school athletes (with rare exception). But I can hear it already; “not my kid, he eats so much it is not even funny!” Well, a couple big meals and a bunch of missed meals throughout the day is not even close to enough. Especially when he is running up and down the court for a couple hours nearly every single day. The players are always saying this to me; “geez Coach, you’re eating again?! Every time I see you, you are eating something!” Well yes, when you have a hard time gaining weight (and even maintaining weight), you have to go OUT OF YOUR WAY to get enough calories in.
Since the bar is currently so low, I’m not asking for perfect nutrition. I’m just looking for baby-steps. So here is what I want…
Carbohydrates List
Whole wheat pasta, rice, quinoa (pronounced keen-wah), whole grain bread, any potatoes (red potatoes, sweet potatoes etc), organic milk, almond milk, yogurt (preferably Greek Yogurt)
Protein List
Grass-Fed Beef, Chicken, Fish, Eggs, Turkey (not processed deli meat), Quality Protein Powder
Fats
Fats that come from the animals you eat, nuts (not just peanuts), fish oils, flax oil, extra-virgin olive oil, coconut oil (great to cook with), natural peanut butter, almond butter
While the above is not an exhaustive list, it still gives you plenty of options. I try to do most of my shopping at Whole Foods or Trader Joes (not as expensive as Whole Foods) so that the majority of my food is hormone free, organic etc. If you are new to this whole “improve your nutrition thing,” just make sure your kids are consistently getting foods from the above list, and worry about the organic/free-range stuff later.
So, what I want you to do at each meal…
-pick one food the carbohydrate list and eat it at each meal
-pick a food from the protein list and eat it at each meal
-incorporate healthy fats whenever you can throughout the day.
-drink a “ton” of water
-include at LEAST 2-3 servings of fruit per day, and 2-3 serving of veggies per day
Follow this most of the time and allow yourself “cheat meals” from time to time. You know, pizza and stuff like that. This is acceptable, as long as it is not the staple.
We don’t need to make it any more complicated than this. I’m hoping that the parents (after all, you’re the one that is going to be buying the food) and players will both read this post and work together to ensure better nutrition, which will go a long way to a healthier, more successful athlete/person.
The recipe for a stronger, more explosive athlete = hard work in the weight room + consuming a lot of high quality calories all day every day. Let’s make sure we do NOT leave any ingredients out of this recipe!
*** Just make sure not to leave the bottle in your locker over the weekend. The soccer/football client that I mentioned above did that only to return to school on Monday to a locker full of ants. EVERYWHERE!
My Visit With Bret Contreras
January 13, 2011 by danny · Leave a Comment
My friends Marci Nevin, Jason Curtis, Anthony Truck, and I headed down to Arizona a couple days ago for a couple reasons;
1) To watch Marci’s favorite team play in the National Championship Game (Anthony is a former Duck football player himself, so he loves Oregon as well). We went to an “Oregon bar” in Scottsdale to root on the Ducks. Well, they cheered on the Ducks but I quietly (I cheered in my head) cheered on Auburn, as a Tiger victory would win me some money in an office pool. I never thought I’d say this, War Eagle! And the more important reason for the trip to Arizona…
2) To get a visit in with Bret Contreras before he makes the move to New Zealand. For those of you who don’t know the “Glute Guy,” let me introduce him;
Bret is a trainer that has taken the industry by storm over the past year. He has a very popular blog and probably knows more about the glutes than any other person in the world. But, he is definitely more than just a Glute Guy. His knowledge is deep and he gets his clients results, plain and simple. Here is a picture of Bret’s clients, Karli, Katie, and Kellie…
Marci and I had the chance to talk shop with Bret and have him coach us through a few new(er) exercises for a few hours. But when you have so much to talk about, that 3 hours goes by way too fast. With that said, we still got a lot out of our visit, and it was definitely worth the trip! Below is a summary of the “highlights” (at least in my eyes) of our time with Bret in his garage gym (aka, BCSC). I’ll paraphrase (in red) what he had to say to Marci and myself. And at times, I’ll add my 2 cents …
-Which is the best way to train? Is it full body, an upper/lower split, or a body part split? None of these necessarily. Each person responds differently to training. You have to experiment to find out which is best for you. For example, if I don’t hit a muscle group/movement often (i.e. with full body training), I get weaker. But my training partner is just the opposite. He definitely gets his best results while hitting each body part one time per week (i.e. body part split).
Danny’s note: I feel that with all the different splits I’ve tried over the years, that no particular split has gotten me considerably better results than the other. For this reason, over the course of a training year, I incorporate all three “types” (full body, upper/lower, and body part split).
-When it comes to females however, I prefer full body training for the majority. They recover quicker and most likely detrain quicker. Therefore hitting a muscle/movement frequently is probably best for the majority of females (to read Bret’s thoughts on training females in more detail, check out this blog post - http://bretcontreras.com/2010/10/training-women/).
-Simply getting people stronger (in a smart, progressive manner) is not only great for athletic performance and physique enhancement, it can be very powerful in preventing injury. Awhile back, my buddy told me that he was scheduled to have back surgery in two weeks. So I asked him, ‘why haven’t you come in to see me!?!’ He decided to give it a shot and not only were we able to avoid him having this surgery, he now has ZERO back pain!
Danny’s Note: While there are a million examples of how strengthening the entire body can help prevent injury, here are a couple common that I see: Running one mile is essentially 1500 repetitions (in the same repetitive fashion) at two to five times your body weight (depending on your speed). Do you think strengthening the muscles around the hips, knees, and ankles will provide those joints some extra support to help with all of this pounding? I sure do! Another example: people that have weak glutes will call on the syngerists to perform a task (i.e. sprinting). If the glutes are not doing their job, the hamstrings will have to work overtime which could lead to a hamstring injury (this is called synergistic dominance). Getting the glutes stronger will often spare the back, which I suspect is one reason that Bret’s friend no longer has any back pain. Ahh, the power of the glutes!
-People seem to be forgetting about muscles. I know the nervous system is important, but lets not devalue the importance of our muscles.
-Band Hip Rotations…
Danny’s note: Bret went over this exercise with Marci and I. It is great because it works the hip external rotators (including the glute max as an external rotator). Marci and I also noted how much we felt it in our core. Talk about a big-bang-for-your-buck movement!
-Quite often, we set the bar way too low. Danny, if I look at you and think, ‘hey, you look like a 225 bench presser, then that is probably all that I’m going to get out of you.’ I expect big things from my clients, which has been very helpful in getting them great results!
Danny’s note: I wasn’t sure if Bret really thought I was a 225 pound bench presser. So after he finished making his point, I quickly chimed in, “by the way, my bench is 300!” Marci and Bret thought it was funny that it was important for me to let him know that me maxing ONLY 225 pounds was NOT TRUE!
-Let me show you two what my life is like. Come take a look in my bedroom. You see ALL OF those bodybuilding magazines on the floor by my bed? I’m always reading bodybuilding mags. We can learn a ton from this group! Too many coaches/trainers dismiss the methods of bodybuilders. I think that is a huge mistake. Believe me, I also learn from the powerlifters, olympic lifters, and athletes. But we can take a little something from each group and use it to optimize the training of our clients, and for our own training. The key is to know how and when to implement these different methods.
-Over the years, I’ve read a ton of bodybuilding magazines. When I hear over and over and over again that the pump has been very important to them in achieving unbelievable results, there HAS TO BE something to it.
Danny’s Note: In my opinion, to achieve optimal results, a lot of it comes to how you interpret information. And more importantly, how you apply this information. If I had three guys tell me their opinion on “da pump,” it may sound like this.
Person 1 – “The pump is everything. If you don’t go to the gym and achieve a BIG pump, then you’re wasting your time!”
Person 2 – “The pump doesn’t mean anything. Getting stronger is all you need to achieve size.”
Person 3 – “To achieve maximum hypertrophy (muscle size), it is important to get stronger. But it is also important to get a good pump. This combination will yield optimal results.”
Person 1 and 2 are only speaking in half-truths. While person 3 “gets it.” He/she knows how to interpret and APPLY information! I like person #3 and would like to play dodge ball with him (I don’t know, first thing that came to mind).
-Too many people in this field get so emotional with training. If you and I disagree on something, that is ok. I’ll still have no problem hanging out with you. I’ve seen people that literally hate someone because they disagree with them on something regarding training. Ridiculous!
-Trainers/coaches need to “palpate” their clients glutes. How else are we going to know if they are getting them firing the way we want? I’m not saying that we should molest them, but get in there and push into their glutes to see if they are firing during various exercises.
-Static assessments are important and can give us some indications. But watching them move is way more powerful.
Danny here again: There was more to this visit, but above are some of the things that stood out to me. I want to reiterate, the above is me paraphrasing what I took from our conversation. Bret, if I misrepresented you in any way, feel free to call my glutes soft and squishy on your website – although we all know that is NOT true.
What Else?
Bret talked to us quite a bit about crunches and sit-ups and how he believes that they are being thrown under the bus a bit. The research of Stuart McGill has made many of us stop (or greatly reduce) performing crunches/sit-ups. For the most part Bret doesn’t buy into the research but admits that a lot more research needs to be done. I played devil’s advocate with him and said something like; “since we all sit way too much (with rounded-back posture and shortened hip flexors) crunches just reinforce that poor posture. And as McGill has pointed out, it seems we have a fixed number of flexion/extension cycles on the lumbar spine before we herniate a disc (although this thought process may be flawed since this study was done on dead animals that do NOT have the recuperate abilities that us live humans have), I prefer to error on the side of caution and strengthen the rectus in other ways” (i.e. ab wheel rollouts). Bret said that he wouldn’t blame a person for thinking this way and has no problem with that. This is one thing that I really like about Bret; he is open-minded enough to listen to many different ideas and is not married to one philosophy.
Since crunches/sit-ups were one of the first topics Bret brought up, I got the impression that he is passionate about this subject. So stay tuned to get his thoughts in future blog posts on his ’site.
Bret’s client, professional baseball pitcher Steve Hammond came into train while we were there. While he was training I took a video of him doing a single-leg hip thrust. It was his first time trying it. His first comment was that he felt the “up leg” (this is supposed to be the non-working leg) working quite a bit (too much). But after getting the hang of it he started to rip off reps while fully activating the working glute (the down leg). Here is the video…
Repping out 225 on his first day of trying these is not bad. Especially considering that there are many people that can’t do one single leg body weight rep properly!
Marci and I both got a chance to try Bret’s invention – the Skorcher! It is great for putting you in proper position to really activate those glutes! Plus, with the deep stretch that it allows at the bottom of the movement, you can really feel your hammies firing. For some reason, I didn’t get tape of Marci and I using the Skorcher. But am I happy to say that I got 445 pounds for 10 reps! (or was it just single leg body weight reps that I did – can’t remember)
For those you that haven’t seen the Skorcher in action, here you go…
Well, that will just about rap it up. Thanks again Bret for letting us invade your garage. I’ve learned a ton from you and look forward to continue learning from you! In true Bret Contreras fashion, I’ll close with a picture of his favorite girl on his website. Enjoy…
This post is brought to you by Sears Fit Club.
No Holiday Blues For You!
November 17, 2010 by danny · Leave a Comment
I hope everyone is doing well as we get closer and closer to Thanksgiving week. Stay disciplined for another week and feel free to let loose a bit on Turkey Day. You have my permission (as if you need it ). The key is to get back on track asap! (as in, Friday morning after Thanksgiving) I’m confident that you won’t ruin all of your health and physique goals if you jump back on the training/healthy eating wagon sooner rather than later. Do NOT, I repeat do NOT, have this mindset… “well, I really blew it yesterday with all that gravy and extra serving of pumpkin pie and those 6 cans of Old Milwaukee (yeah that’s right, I said Old Milwaukee) and then I felt extra sick after watching yet another Thanksgiving Day Lion’s game.
I might as well kiss my goals good bye and head back to the fridge for leftovers today. Plus, Christmas and New Year’s are right around the corner. On January 2nd (because January 1st you’re still nursing your hangover and the last thing in the world you are going to do is prepare healthy meals on this day… especially with all the great Bowl games on) I promise I’ll start to be good again.” Meanwhile you, like most Americans just gained an extra 15 pounds (or whatever the national average is) over the holiday season and you’re starting your resolution from a big deficit.
Don’t be that person. Enjoy the holidays, enjoy your family, cheat a little, and make sure to get back on track RIGHT AWAY. I’m posting this a week before Thanksgiving in hopes that this will sink in and give you plenty of time to get your mind right before “going into the battle,” that is the holidays.
And by the way, I’ll be posting some sample workouts for those that “are just too lazy busy” to get your workouts in during this crazy time of the year. These workouts will take you ~ 20 minutes (honestly) and you won’t skip a beat. But your heart sure will beat! Good one? No. What’s that, you think I’m a dork? Ouch!
All dorkiness aside, check back shortly (tomorrow maybe?) with these quick, time-friendly workouts. Time is not an issue – no excuses!
Love,
Me
How to Get Athletes Faster
October 13, 2010 by danny · Leave a Comment
As a strength coach and basketball coach I’ve had many parents ask me over the years; “how do I get my son/daughter faster?” More often then not, these well-intended parents/coaches figure the best way to improve speed is to have the young athletes do agility drill after agility drill. But they leave out a VERY important component to improving speed – strength training. Both Eric Cressey and Mike Boyle do a great job of addressing the importance of getting stronger in the quest to becoming faster. You can check them out here…
As Coach Boyle points out; ”The best solution to slow feet is to get stronger legs.”
If you are a parent, or a coach of a sport, and the “sciency” type of stuff that Mr. Cressey & Boyle are talking about has you a little confused, just know that the more force you are capable (by getting stronger through weight training) of putting into the ground, the faster you are going to be able to run, the quicker you are going to be able to stop, and the higher you are going to be able to jump. And I couldn’t agree more with Eric – many sport seasons go year around these days (i.e. a basketball player or volleyball player that has their regular season, then it’s off to spring league, followed by summer league, followed by fall league. And then mix in a few camps in the summer, and a number of open gyms… as you can see, it is NON-STOP!). I think it’s fair to say that these athletes are spending more than enough time working on agility. Their non-playing time would be better spent getting stronger, as opposed to going to “speed” camps in which the coaches/trainers focus on movement training – where the majority of what they do is more agility drills, with no weight training.
If you read Eric and Mike’s posts, and my thoughts from above, I’m pretty confident that you are “sold” on how important strength training is to becoming a faster athlete. But just in case you are still not buying it, think about some of the fastest athletes in the world… sprinters in track and “skill” players in football (defensive backs, running backs, receivers). These are athletes that are moving some serious weight in the weight room!
So, if you are a parent or coach to an athlete(s) and do not have access to a qualified strength coach in your area, where do you begin? The biggest advice I can give you is to keep it simple for now, work on form, and focus on big, compound movements with free weights (i.e. lunges rather than leg extensions) Here is a good place to help you get started – http://bit.ly/cj4T3v. And don’t be thrown off by the title of the article. This would be a good place to start for most young athletes. Now go get some people stronger!
My Current Training Program: Part II
June 24, 2010 by danny · Leave a Comment
Ok, I’m back to finish showing you what my current training program looks like. If you recall from Part I, my main goal right now is to be lean and muscular – since we have entered “beach season.” A side goal is to maintain my strength and size while stripping away a bit of fat. Since I am not eating a ton of extra calories, I am not looking to add a bunch of muscle or bring up lagging body parts. That will be saved for the non-summer months. Here is a recent photo taken of me…
Beware of my two vicious dogs. If you even think about breaking into my house, they will rip your head off. Without further adieu, here is day 3 and 4;
Training Program
Day 3 (This day falls on a Thursday)
A1) Neutral Grip Pull-ups - 3 X 1, 1 X 5 ***
A1) Decline DB Chest Press – 3 X 1, 1 X 7 ***
B1) Rope Pushdowns, Close-Grip Push-ups – 3 X 10 on the pushdowns, and then after the last set of pushdowns, I go right into 1 set of as many reps as possible of close-grip push-ups
B2) Farmer’s Walks – 1 X 50 seconds, 1 X 40 seconds, and 1 X 30 seconds
B3) Face Down (on an incline) reverse flyes (angle of bench set @ about 60 degrees) 3 X 10
Notes*** I do 4 sets of 3 on weeks 2 & 3 for the pull-ups (so, 4 X 3 and 1 X 5). And then on week 4 I go back to the same volume as in week one. I do 4 sets of 5 on the decline press on weeks 2 & 3 (so 4 X 5, 1 X 7) and then on week 4 I go back to the same volume as in week one.
Day 4 (falls on a Saturday)
A1) “Quad” Complex – Barbell Jump Squats X 10, followed immediately by 10 Squats, and finished up with a deep squat holds for as long as possible. I performed 2 sets on week 1. If I could walk and had anything left in my quads I have the option to do 3 sets in weeks 2 & 3. Week 4, back to 2 sets no matter what. (video seen below)
A2) Fillers – anything that is a low level activation drill and/or some extra mobility work (basically to stay productive instead of just sitting there on my butt waiting for the next set to begin).
B1) 1-Leg Back Extensions – 3 X 7/Leg
B2) Lateral Pallof Press – 3 X 5 reps with a 3 second hold on each rep (holding above head)
C) BB Glute Bridge – 2 X 12-15
Wrap Up
So there you have it, my 4-day upper/lower split. I have a higher volume light(er) upper and lower day, and a low(er) volume, heavier day for both the upper and lower body. My cardio is done 1 or 2 days per week. I either do 400 meter “sprints” (soooooo hard) or hill sprints. And most important of all to achieving my goal, is nutrition. If you are having a hard time reaching your physique goal(s), here is a great place to start nutrition-wise. If you are stuck in a rut and need some assistance designing the most effective program for your goals, check out my services page. I’d love to help you reach your goals!
My Current Training Program
June 22, 2010 by danny · Leave a Comment
I thought I’d share my current training program with you today. First of all, here are my goals and a little bit about me;
That’s me from last year’s 4th of July parade. Ok, moving along to more about me…
-It’s summer time so my #1 goal is to look lean and muscular while at the pool.
-With that said, I certainly do not want to become weaker and lose my muscle mass.
-My training (in the weight room) doesn’t change a whole lot (definitely some) while in a “cutting phase.” The main difference for me is to simply add a little more cardio, and to decrease my cals a bit.
-I don’t think it is real smart to do a “specialization” program (like trying to bring up your delts) when calories aren’t as high. I’ll save that for fall and the rest of the non-summer months.
I wouldn’t train the *majority* of my clients this way, (and there would definitely be some modifications if I were training one of my athletes – whose main goal is obviously sports performance) but since I am one of the “lucky” ones, my training doesn’t need to change much in order to lose fat. I put lucky in quotations because I really don’t consider it too lucky that it is fairly easy for me to get a 6-pack. Yes, that part is cool. But believe me, it is not fun to have to eat 42,000 cals by noon every day just to maintain weight. I have to eat 42,000 cals plus eat a camel just to see the scale go up an ounce. All that chewing (and drinking shakes) gets real old, real fast. Alright, with the news and notes out of the way, let’s get to it.
Training Program
Day 1 (this happens to fall on a Monday in this current training block)
A1) Incline DB Press, BB Incline Press - 4 X 8-10 and 1 set of AMRAP (As Many Reps As Possible) with 135 lbs for the barbell press ***
A2) DB Hammer Curls, Upper 1/2 Chins - 3 X 8-10 and then 1 set of AMRAP of upper 1/2 chins (hang from the bar @ 90 degrees and pull myself up to the bar – keep that range of motion (ROM) the entire time. ***
B1) Lateral Raise, Standing DB Shoulder Press – 3 X 12 and on the last set go right into standing shoulder presses for a set of 10 (this is known as the pre-fatigue method).
B2) X-Pulls (a back exercise) 3 X 10
B3) Quadruped Hip Extension (seen below) for 1 X 15-20/leg and 1-Leg Hip Thrust for 1 X 10-15/leg
Notes *** On weeks 2 and 3 I add a set of Incline DB Presses (so 5 X 8-10) and a set of DB Hammer Curls (so 4 X 8-10). Week 4, go back to the same volume as in week 1. This is mainly an upper body day, but I incorporate some glute work in there because it is always good to remind those glutes how to fire efficiently which will help reduce the chance of hamstring and low back problems (as well as help performance in sports). Even know tomorrow is a leg day, I don’t think a couple body weight lower body exercises will impede tomorrow’s workout. Today was higher volume, and as you’ll see, Thursday’s upper body day will be heavier, lower rep training.
Day 2 (falls on a Tuesday)
A1) Trap Bar Deadlift (seen below) – pick a weight that is a 4-6 rep max (RM) and do as many sets as it takes until I hit 15 reps (yes, this is Chad Waterbury-esque) ***
A2) Fillers – anything that is a low level activation drill and/or some extra mobility work (basically to stay productive instead of just sitting there on my butt waiting for the next set to begin)
B1) BB Bulgarian Split Squat (seen below) (lower 1/3 for 3 “mini-reps” then all the way up = 1 rep) – 3 X 5 ***
B2) Swiss Ball Leg Curl – 3 X 10/Leg
B3) RKC Plank – 1 X 30 seconds, Hanging Knee Raises – 1 X 10 to 15
Notes*** On week’s 2 & 3 I go until I hit 20 reps on the deads, and I perform 4 sets on the bulgarian split squats. Week 4 is back to the same volume as week 1. This is my lower rep leg day and day 4 will be be my higher rep leg day.
Alright, I’ll stop here before this thing gets too long. Be sure to check back in later this week to see what days 3 & 4 look like. I know it’s going to be hard to wait, but please, try not to lose any sleep over it.
Basketball Strength Training for Newbies
April 7, 2010 by danny · Leave a Comment
Take a look around. What are you seeing more and more in basketball? Guys on the court that are as big and wide as a barn-yard door. I was watching a NBA game last night and there happened to be a game playing on that ESPN classic channel at the same time. I found myself flipping back and fourth between commercials.
