ATHLETIC STRENGTH AND POWER

ASAP Strength Training Podcast: Part Two with Mike Barwis Univ. of Michigan

With a following that's now worldwide, ASAP~Athletic Strength And Power has evolved into a physical training resource for coaches, physical educators, personal trainers and athletes. Our information base is huge. ASAP Director, Ted Lambrinides, with over 27 years of experience in the field, has developed professional relationships with many of the top coaches in sports. NFL, NCAA, NBA, MLS, MLB high school and amateurs, too. These coaches consult with Ted in order to make their particular programs the best that they can be. His ASAP program has examined all of the different types of training. He can advise on the Russian philosophy of training because.... he went to Moscow to study and share and exchange ideas at training symposiums held there. Furthermore, he has delved into the Olympic and explosive training movements to advise coaches on those aspects of training.....and on other types of training, like high intensity training, sometimes referred to as "H.I.T".  In fact, he spent many an hour discussing training with the late Arthur Jones at his Nautilus training center in  Deland, Florida and at Arthur's home.  Mixed Martial Arts? Not a problem.... he's worked with golden glove boxers, national champion kickboxers and Bando martial artists.

So, in carrying on the current tradition of providing up-to-the-minute training information, ASAP brings you Part Two of the interview with The University of Michigan's new Strength & Conditioning Coach, Mike Barwis. Just click on that Michigan logo for the final 8 minutes.

Also, be sure to check out an inside look at the Michigan weight room by clicking on the ASAP Photo Album located on the left hand column of our website. Scroll down and you'll see all the latest pics that we've uploaded.

All Rights Reserved

Copyright 2008 Athletic Strength And Power

blogpost and podcast by Ed Cicale

Lead in Music: "Somebody" Glenn Frey/ Joe Walsh, Eagles; The Long Road Out of Eden

 

Saturday Morning Sports Conditioning

                      

"ASAP......... When You Need Results ASAP"

Conditioning-Speed-Agility Training

• Where? CovCath High School (click for directions)
• When? 9:30am  (arrive early for extra flexibility training)
• What to bring? Desire and plenty of cold Gatorade or Water
• Who? Those in pursuit of the next level!
• Gassers

  We recently conducted one of our Saturday morning training sessions. These sessions are usually sprinkled with a blend of professional (NFL), College (Ohio State, Purdue, Boston College, Ball State, etc) and High School athletes. Many of these athletes, both men and women, are elite and in exceptional physical condition. And furthermore, they are presently on a strength training and conditioning program that's under the guidance of Ted Lambrinides PhD, Director of The Workout@Covington, just across the river from Cincinnati, Ohio in the shadows of Paul Brown Stadium.

  The  training sessions always begin with a Dynamic Warm-up. This would include many or all of the following exercises:

  

• Half Speed 50yd jogs

Back Pedals  4x10yds

Three step walking Lunge w/twist  1x 15yds and return

3 step Squat grab back of ankles...repeat ....1x 15 yds and return

walking side lunge

walk 3 steps: hands to turf: alternate legs back as high as possible

Then, we progress to the real deal.... the heart of the workout. The Interval Training Segment. Don't eat very much at all prior to attending these sessions and bring plenty of chilled sports drinks!!

Click the thumbnail for a larger view of the photo:

The Workout

Here's a sample of one of the Saturday morning sessions at CovCath Football Stadium in Covington, Kentucky. The training sessions are best done on a lined football field and we prefer running on Field Turf, which is a very nice surface and easy on the knees and other joints.

The training sessions have been designed to utilize the latest advances of exercise physiology..... and if performed regularly, can propel athletes to the next level.

On this particular training session we used what's known as Gassers. A "Gasser" is performed by starting on the sideline, sprinting across the field and touching the opposite sideline with your foot...then returning to the original sideline, touch that line with your foot and then repeat. One Gasser is equal to approximately 213yds of building speed and then decelerating. A Half Gasser is a sprint across the field and then back.

6x full gassers    (1280yds)

9x half gassers     (960yds)

10x 10yd backward runs   (100yds)

shuffles

carioca

lunges

flexibility

agility ladder

3x 200 yd shuttles  (down the field and back) 60 secs till next shuttle starts (600yds)

mirror drills...+ 60sec squat

Check our YouTube Video of a Half Gasser

"ASAP......... When You Need Results ASAP"

Conditioning-Speed-Agility Training

• Where? CovCath High School (click for directions)
• When? 9:30am  (arrive early for extra flexibility training)
• What to bring? Desire and plenty of cold Gatorade or Water
• Who? Those in pursuit of the next level!
• Gassers

  We recently conducted one of our Saturday morning training sessions. These sessions are usually sprinkled with a blend of professional (NFL), College (Ohio State, Purdue, Boston College, Ball State, etc) and High School athletes. Many of these athletes, both men and women, are elite and in exceptional physical condition. And furthermore, they are presently on a strength training and conditioning program that's under the guidance of Ted Lambrinides PhD, Director of The Workout@Covington, just across the river from Cincinnati, Ohio in the shadows of Paul Brown Stadium.

  The  training sessions always begin with a Dynamic Warm-up. This would include many or all of the following exercises:

  

• Half Speed 50yd jogs

Back Pedals  4x10yds

Three step walking Lunge w/twist  1x 15yds and return

3 step Squat grab back of ankles...repeat ....1x 15 yds and return

walking side lunge

walk 3 steps: hands to turf: alternate legs back as high as possible

Then, we progress to the real deal.... the heart of the workout. The Interval Training Segment. Don't eat very much at all prior to attending these sessions and bring plenty of chilled sports drinks!!

Click the thumbnail for a larger view of the photo:

The Workout

Here's a sample of one of the Saturday morning sessions at CovCath Football Stadium in Covington, Kentucky. The training sessions are best done on a lined football field and we prefer running on Field Turf, which is a very nice surface and easy on the knees and other joints.

The training sessions have been designed to utilize the latest advances of exercise physiology..... and if performed regularly, can propel athletes to the next level.

On this particular training session we used what's known as Gassers. A "Gasser" is performed by starting on the sideline, sprinting across the field and touching the opposite sideline with your foot...then returning to the original sideline, touch that line with your foot and then repeat. One Gasser is equal to approximately 213yds of building speed and then decelerating. A Half Gasser is a sprint across the field and then back.

6x full gassers    (1280yds)

9x half gassers     (960yds)

10x 10yd backward runs   (100yds)

shuffles

carioca

lunges

flexibility

agility ladder

3x 200 yd shuttles  (down the field and back) 60 secs till next shuttle starts (600yds)

mirror drills...+ 60sec squat

Check our YouTube Video of a Half Gasser

Back Pedals  4x10yds

Three step walking Lunge w/twist  1x 15yds and return

3 step Squat grab back of ankles...repeat ....1x 15 yds and return

walking side lunge

walk 3 steps: hands to turf: alternate legs back as high as possible

Then, we progress to the real deal.... the heart of the workout. The Interval Training Segment. Don't eat very much at all prior to attending these sessions and bring plenty of chilled sports drinks!!

Click the thumbnail for a larger view of the photo:

The Workout

Here's a sample of one of the Saturday morning sessions at CovCath Football Stadium in Covington, Kentucky. The training sessions are best done on a lined football field and we prefer running on Field Turf, which is a very nice surface and easy on the knees and other joints.

The training sessions have been designed to utilize the latest advances of exercise physiology..... and if performed regularly, can propel athletes to the next level.

On this particular training session we used what's known as Gassers. A "Gasser" is performed by starting on the sideline, sprinting across the field and touching the opposite sideline with your foot...then returning to the original sideline, touch that line with your foot and then repeat. One Gasser is equal to approximately 213yds of building speed and then decelerating. A Half Gasser is a sprint across the field and then back.

6x full gassers    (1280yds)

9x half gassers     (960yds)

10x 10yd backward runs   (100yds)

shuffles

carioca

lunges

flexibility

agility ladder

3x 200 yd shuttles  (down the field and back) 60 secs till next shuttle starts (600yds)

mirror drills...+ 60sec squat

Check our YouTube Video of a Half Gasser

Cincinnati St Xavier Strength Clinic

Carlo Alvarez~ Strength & conditioning Coach of the Cincinnati St. X Bombers is hosting a strength clinic to be held on May 17, 2008 at St. Xavier High School in Cincinnati, Ohio.

The speaker list:

• Ron Zook:  Head Football Coach; University of Illinois
• Ken Leistner: PowerliftingUSA, Hardgainer, Iron Island Gym, Hard Training
• Mark Asanovich: Strength Coach; Jacksonville Jaguars 
• Aaron Hillmann:  Strength Coach: Bowling Green State Univ.
• Ted Lambrinides: Director of Athletic Strength And Power~ASAP
• Steve Specht: Head Football Coach St. Xavier High School
• Carlo Alvarez:  Strength and Speed Coach St. X Bombers

Click the Photo above for the Clinic Brochure and all of the pertinent information related to this strength training and conditioning seminar.

Also, here's some past posts that we've had in regards to in season strength training at St. X

St X Bomber Speed , Bomber's Program Overview and a bomber Youtube:

Bomber Youtube

All Rights Reserved   Copyright 2008 www.athleticstrengthandpower.com  blogpost by Ed Cicale

ASAP:Football Players Developing Quickness & Burst for NFL Combine, College Pro Days

It's a busy time of the year for ASAP Director Ted Lambrinides. A multitude of college football players are prepping for Pro Days held on college campuses and of course, the NFL Combine which is held at the RCA Dome in Indianapolis, Indiana. Since Ted has been to several of the combines at Indy, he knows what the pro scouts and coaches are looking for and how to help his athletes best prepare. His long time association with professional NFL strength coaches gives ASAP~Athletic Strength And Power~ an obvious edge in athlete preparation. In fact, ten NFL strength coaches serve on the ASAP Advisory Board. In fact, just this afternoon, Jacksonville Jaguar strength coach Mark Asanovich stopped into The Workout @ Covington and discussed equipment and program design.
Two weeks ago, Ted was on the outskirts of Detroit, Michigan as he visited the new Allen Park facility, home of the Detroit Lions and assistant coach Kevin Tolbert. Coach Tolbert gave a full tour of the Allen Park expanse as the two were able to discuss the training of pro football players. Furthermore, Ted was able to test out some of the new strength training equipment employed by the Lions. Check out the ASAP Photo Album (found in the left hand column) for some pictures from the tour. Here's a couple of pics to get you started:

Speed Can Be Taught.... Part Three

Welcome back for the third segment of "Speed Can Be Taught". Please refer to parts one and two as you make your coaching progressions. In this segment, we'll examine the LOWER BODY Speed Vocabulary. This program was designed by Kevin McNair a speed development coach and running authority from California.

LOWER BODY SPEED VOCABULARY

• Hang: Create and maintain a 90 degree angle at the knee in the recovery phase. Your leg should be inactive from the knee down to the toes. Lead with the knee. Kep the foot and foreleg down and under the knee. When the 90 degree angle is lost (foreleg reach) the leg slows down.
• Punch: Drive the knee out and forward....not up....on the initial movement from the ground. A foreward and upward knee action rotates the hips....leading to covering more ground.
• Snap: Pull the foot down and back under the hip during the recovery phase. Anytime that the foot hits ahead of the hip, forward momentum is broken.
• Lift: Run tall....as if someone is measuring the runner's height. Lift occurs after the first 10 yards during a forty yard dash.

The next segment of "Speed Can Be Taught" will concentrate on how the upper and lower body phases work together.

until next time.....Coach Cicale

All Rights Reserved    Copyright 2006     ASAP Athletic Strength And Power

Speed Can Be Taught.... Part Two

In Speed Can Be Taught.... Part 1, we explained some of the basic fundamental principles of Speed Development. This program was designed by Kevin McNair and has been used by many college and professional athletes since around 1990.  

As explained in Part 1, there are a number of key words that reinforce the training techniques and will help with the on-the-field speed development aspect. This post will feature the Upper Body Speed Vocabulary.

                                   Upper Body Speed Vocabulary

• Pinch    -    Serves as a way to control rotational force of arm action which hinders straight ahead speed. The actions of the right arm affects the left leg and the actions of the left arm affects the right leg. For every action, there is an opposite and equal reaction. Run with the palms toward the belly button and control the hand by placing the thumb against the forefinger while keeping the hand like a fist.
• FOCUS- Keep the eyes on the horizontal plane....imagine a conversation taking place while you are speaking with someone your own height. Avoid tilting the head up or down. A downward head tilt causes the body to lean due to the weight of the head.
• FIX - Maintain a constant arm angle of 90 degrees
• ROTATE- Swing the arm through the shoulder area. Remember to keep the arms fixated at 90 degrees through the entire motion
• LOW- Aggressively bring the fist "through the pocket" ...below the hip and past the butt "pocket"
• PULL - make a violent pull, backward with the arm movement, from chest height back to the butt. The further that the arm is pulled back...the greater the leg extension will be...which is one of the keys!
• Lockout- The freeze position of the upper arm with the shoulder going down and through the back pocket.
• CHOKE- The forward swing of the fists stops at sternum level
• CRACKDOWN- Hands and knuckles will point downward quickly as if cracking a whip.
• HAMMER- Aggressive arm swing at the shoulder. Point the knuckles toward the ground and extend the wrist. Imagine that you have a hammer in your hand and that you are forcefully driving a nail into the wall behind you.
• SQUEEZE - Keep the arms close to the torso, and avoid creating a space between the arms and the upper body.
• ARCH- Pinch the shoulder blades together...the shoulders will be brought back slightly. Move the hips forward and curve the lower back slightly. This arching will flatten the spine and thus places the gluteal muscles in a position to maximize the leg drive.

Next week, in SPEED CAN BE TAUGHT  Part Three, I'll add the LOWER BODY SPEED VOCABULARY.

.....Coach C

Speed Can be Taught

(Ohio's 2005 Division 1 Big School State Champions) Cincinnati St. Xavier's Darius Ashley sprints out during a summer workout. Ashley scored four touchdowns in Thursday night's opener vs Huber Heights Wayne School , including a spectacular 92 yard kick-off return.

If speed was an absolute genetic gift there wouldn't be any need for track coaches. Now, granted genetics play a huge role in where the athlete ends up, but Speed is still coachable! I had the opportunity to learn about the techniques of developing speed from one of the master speed coaches.  Kevin McNair developed a set of keywords and a thought process that applies a mental checklist that a sprinter uses while running at fast speeds. ASAP; Athletic Strength And Power will be explaining the Mcnair Speed System in today's and future posts.

• Speed Can Be Taught
• The mechanics of Speed Development applied properly will improve speed
• Speed is developed while changing body movements on the run
• Speed development is not form running
• Speed Development is coached through the utilization of one-word speed vocabulary with reference to the different body parts.
• Speed Vocabulary: There are a number of keywords which reinforce the speed techniques that will help you with the on-field training. It's probably best to work on no more than two techniques per day. When used on the field, the keywords will trigger a physical adjustment in the athlete's running movement.

On our next speed post, we'll begin to introduce the Speed Vocabulary.......

......................until next time, Coach C

That's Darius Ashley above "taking it to the house" on his way to a 92 YD kickoff return vs the Wayne Warriors in the opening game of the Crosstown Showdown.

The Forty Yard Dash

   

It's a straight run....no shuttle....no cuts...no angle. Rarely in a game of football does any player run 40 straight yards. In fact, if a receiver runs a straight 40 yard pattern, the quarterback is usually about to get sacked. Yet, the 40 yard dash holds a lot of weight in college recruiting and professional football's draft status. It's a major test. the difference between a 4.4 and a 4.6 could mean millions of dollars to a professional player. A few tenths of a second can be the difference between a scholarship at Ohio State....and Weber State. Click here for a link to some NFL combine stats of this year's OSU Buckeyes at the combine. For example, A.J. Hawk ran a 4.49 .....Donte Whitner ran a 4.3 and his draft status skyrocketed and so will his wallet!

Deion Sanders is supposedly the NFL record holder in the 40. Sanders registered a 4.29. Joey Galloway and Micheal Vick had similar times. On the other hand, Emmitt smith ran a 4.7 at his combine. And that's considered quite slow..... his draft status tumbled. Funny though, he set the All-Time Rushing record in the National Football League and starred in three Super Bowls. Go figure.

To improve your forty time you've got to practice them and practice them. At the Workout @Covington, the ASAP Staff knows how to coach athletes to get better at this event. Troy High School Assistant Coach Mick Roberts had many of his players from Troy High School (Troy, Ohio) make the over 1 hour drive to Covington, Kentucky in the winter to work on their speed development on the indoor Field Turf.

OK.... time to get to work!