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Saturday, November 29, 2008
Friday, November 28, 2008
Sunday, November 23, 2008
Friday, November 21, 2008
Tuesday, November 18, 2008
slide show from RBT Workshop
This is a brief overview of the excellent training we received on Nov. 17 from Dave Schmitz, one of the nation's leading experts in this field.
video from Reactive Resistance Band Training Workshop
This video is fairly long, since I tried to capture a broad spectrum of what was covered by resistance band exper, Dave SChmitz.
Tuesday, November 11, 2008
Latest training article!
Angular Acceleration & Agility: The Keys To Close-Quarter Mastery :
After watching Lyeto Machido out-maneuver his opponent, Tito Ortiz (a "ground & pound" wrecking machine) reapeatedly during a UFC match, his advantage was obvious. He could rapidly evade Ortiz, yet stay close enough to counter-attack effectively.
Just backing up doesn't work in this scenario any more than a quarter back trying to avoid being sacked, and still managing to get a pass thrown.
So what is the common denominator in both of these examples?
According to David Donatucci, MEd, CSCS in the Sept. 2008 issue of "Training & Conditioning" part of it is developing the crossed extensor reflex (CER), or how "The limbs work in opposition to one another, and muscles throughout the kinetic chain translate this pattern
into movement."
Mr. Donatucci ocuses on teaching optimal patterns for first step acceleration in this article; and he states that acceleration towards any angle is dependent on linear acceleration.
One of the best training tools I've seen for developing this are resistance bands used under expert coaching of Dave Schmitz. His training on acceleration employs many drills that will enhance the crossed extensor reflex, for example the "short band" drills he shows on his DVD called Accelerating to the Ball.
The opposing limb is plays a very significant part of these training drills. Another thing, Dave uses bands with lighter resistance for this type of work; as aooposed to the heavy bands he uses for strength & power training. Using bands that are too high a resistance level for speed work can actually inhibit an athlete's progress. We use bands extensively at my gym, CrossFit Gulf Coast, with great results, especially in our MMA conditioning sessions.
Kettlebells can also be used for developing the crossed extensor reflex. For example watch Mike Mahler performing a kettlebell split snatch. Other ways kettlebells can be used for this are doing alternating swings while moving laterally or straight ahead, as you might have seen Jason C. Brown or Zach Even-Esh on their DVDs.
Recently, I had the good fortune to attend a seminar by USAW Senior International Coach, Rich Lansky, who at the end of the Olympic Weightlifting seminar showed various barbell exercises that will develop the CER, as well as other skills essential to winning in the cage or on the field.
So whether your game is MMA, soccer, or bull-fighting developing the crossed extensor reflex will improve your chances of victory.
As always, doing sport-specific drills should always be an integral part of any competitor's training.
Get those opposing limbs moving vigorously on CER drills, and watch your acceleration & agility improve. Over the course of time, you'll be on your way to close-quarter mastery.
After watching Lyeto Machido out-maneuver his opponent, Tito Ortiz (a "ground & pound" wrecking machine) reapeatedly during a UFC match, his advantage was obvious. He could rapidly evade Ortiz, yet stay close enough to counter-attack effectively.
Just backing up doesn't work in this scenario any more than a quarter back trying to avoid being sacked, and still managing to get a pass thrown.
So what is the common denominator in both of these examples?
According to David Donatucci, MEd, CSCS in the Sept. 2008 issue of "Training & Conditioning" part of it is developing the crossed extensor reflex (CER), or how "The limbs work in opposition to one another, and muscles throughout the kinetic chain translate this pattern
into movement."
Mr. Donatucci ocuses on teaching optimal patterns for first step acceleration in this article; and he states that acceleration towards any angle is dependent on linear acceleration.
One of the best training tools I've seen for developing this are resistance bands used under expert coaching of Dave Schmitz. His training on acceleration employs many drills that will enhance the crossed extensor reflex, for example the "short band" drills he shows on his DVD called Accelerating to the Ball.
The opposing limb is plays a very significant part of these training drills. Another thing, Dave uses bands with lighter resistance for this type of work; as aooposed to the heavy bands he uses for strength & power training. Using bands that are too high a resistance level for speed work can actually inhibit an athlete's progress. We use bands extensively at my gym, CrossFit Gulf Coast, with great results, especially in our MMA conditioning sessions.
Kettlebells can also be used for developing the crossed extensor reflex. For example watch Mike Mahler performing a kettlebell split snatch. Other ways kettlebells can be used for this are doing alternating swings while moving laterally or straight ahead, as you might have seen Jason C. Brown or Zach Even-Esh on their DVDs.
Recently, I had the good fortune to attend a seminar by USAW Senior International Coach, Rich Lansky, who at the end of the Olympic Weightlifting seminar showed various barbell exercises that will develop the CER, as well as other skills essential to winning in the cage or on the field.
So whether your game is MMA, soccer, or bull-fighting developing the crossed extensor reflex will improve your chances of victory.
As always, doing sport-specific drills should always be an integral part of any competitor's training.
Get those opposing limbs moving vigorously on CER drills, and watch your acceleration & agility improve. Over the course of time, you'll be on your way to close-quarter mastery.
Saturday, November 8, 2008
Monday, November 3, 2008
Chuck's feedback on the seminar
I'm exhausted so please excuse any horrible grammar and spelling, I just typed the whole thing out and never read over it again.
Alright, review time!
Fine Tuning Your Olympic Style Weightlifting Performance With Rich Lansky, Jessica Fides, and Jason Aun
Here's a little bit on the 3 of them:
Rich has done WAY too much to list here, so I'll just link to his bio (wfs)
http://www.sportsperformance.com/staff.html
Jessica Fides, two-time Member of the USA Weightlifting World University Team, 2004 Collegiate National Champion and 53 kg 2007 Silver Medalist at the World University Cup. USAW Club Coach
Jason Aun, Former Collegiate American Record Holder, Many Times National Medalist, USAW Club Coach
First off, Crossfit Gulf Coast was awesome. Frank Dimeo was an incredible host. He provided fresh fruit and almonds for everyone to snack on as well as lunch for everybody. There was never a lack of equipment or space. He also hooked me up with a discount.
The seminar was a phenomenal value. $225 for 8.5 hours of top notch hands on coaching can't be beat. I honestly would have payed half of that just for Rich's dynamic warmup.
There were 7 of us being coached today. Of the 7, only myself and one other individual weren't CF certified. The coach to student ratio was 3:7, I don't think I even need to elaborate on how great that is. With the overall level of competence and athleticism of the 7 of us the class never slowed and was hands on the entire time.
We covered everything you could possibly cover, seriously. Back squats, front squats, split squats, OH squats, snatch, power snatch, tons of snatch variations, clean, power clean, clean variations, jerk, power jerk, push press, overhead variations, split jerk, and probably more lifts that I'm forgetting.
We worked on everyone's lifts in detail. Technical adjustments, work on cues, and training the lifts was covered. The pacing was great- never rushed and never too slow.
Toward the end of the day after the lifts had all been coached was where lots of the gems were. Rich broke the class down and had everyone take turns coaching and being coached. Lot's of time was spent working on cues and corrections. If you've ever tried to explain Olympic lifting tweaks to someone, you know how hard it can be. That was a really valuable exercise and being coached on coaching is a cool experience.
Rich had an open forum at the end of the day that was amazing. All kinds of Q and A about weightlifting, but then it got super cool. He covered speed work, CNS adaptation, talked about plyometrics, and covered programming with oly lifts for all different types of athletes (football players, Crossfitters, MMA fighters, weighlifters, ect.) He even shared with us the programming he used with Jessica Fides up to her World Championship Silver Medal win. He also spent a good chunk of time covering using Olympic lift complexes for conditioning work.
Watching Jessica and Jason lift during lunch was insane! Those two are incredible athletes. I have never seen a bar move as fast as Jason whipped it around. I don't know his bodyweight and don't have a super accurate plate count, but I'm virtually positive he was doing at least 1.5 x BW snatches, a bunch of them. If you have never seen high caliber Olympic lifting outside of videos and TV, you have absolutely no idea how fast and powerful it is.
10 out of 10. Couldn't have been a better day.
__________________
Patriotic-Videos.com Please Support the Troops
Crossfitters Do It Harder, Better, Longer.
Alright, review time!
Fine Tuning Your Olympic Style Weightlifting Performance With Rich Lansky, Jessica Fides, and Jason Aun
Here's a little bit on the 3 of them:
Rich has done WAY too much to list here, so I'll just link to his bio (wfs)
http://www.sportsperformance.com/staff.html
Jessica Fides, two-time Member of the USA Weightlifting World University Team, 2004 Collegiate National Champion and 53 kg 2007 Silver Medalist at the World University Cup. USAW Club Coach
Jason Aun, Former Collegiate American Record Holder, Many Times National Medalist, USAW Club Coach
First off, Crossfit Gulf Coast was awesome. Frank Dimeo was an incredible host. He provided fresh fruit and almonds for everyone to snack on as well as lunch for everybody. There was never a lack of equipment or space. He also hooked me up with a discount.
The seminar was a phenomenal value. $225 for 8.5 hours of top notch hands on coaching can't be beat. I honestly would have payed half of that just for Rich's dynamic warmup.
There were 7 of us being coached today. Of the 7, only myself and one other individual weren't CF certified. The coach to student ratio was 3:7, I don't think I even need to elaborate on how great that is. With the overall level of competence and athleticism of the 7 of us the class never slowed and was hands on the entire time.
We covered everything you could possibly cover, seriously. Back squats, front squats, split squats, OH squats, snatch, power snatch, tons of snatch variations, clean, power clean, clean variations, jerk, power jerk, push press, overhead variations, split jerk, and probably more lifts that I'm forgetting.
We worked on everyone's lifts in detail. Technical adjustments, work on cues, and training the lifts was covered. The pacing was great- never rushed and never too slow.
Toward the end of the day after the lifts had all been coached was where lots of the gems were. Rich broke the class down and had everyone take turns coaching and being coached. Lot's of time was spent working on cues and corrections. If you've ever tried to explain Olympic lifting tweaks to someone, you know how hard it can be. That was a really valuable exercise and being coached on coaching is a cool experience.
Rich had an open forum at the end of the day that was amazing. All kinds of Q and A about weightlifting, but then it got super cool. He covered speed work, CNS adaptation, talked about plyometrics, and covered programming with oly lifts for all different types of athletes (football players, Crossfitters, MMA fighters, weighlifters, ect.) He even shared with us the programming he used with Jessica Fides up to her World Championship Silver Medal win. He also spent a good chunk of time covering using Olympic lift complexes for conditioning work.
Watching Jessica and Jason lift during lunch was insane! Those two are incredible athletes. I have never seen a bar move as fast as Jason whipped it around. I don't know his bodyweight and don't have a super accurate plate count, but I'm virtually positive he was doing at least 1.5 x BW snatches, a bunch of them. If you have never seen high caliber Olympic lifting outside of videos and TV, you have absolutely no idea how fast and powerful it is.
10 out of 10. Couldn't have been a better day.
__________________
Patriotic-Videos.com Please Support the Troops
Crossfitters Do It Harder, Better, Longer.
Sunday, November 2, 2008
Olympic Weightlifting Seminar Nov. 1
Here are a few photos from this great training event.
Coach Lansky was assisted by Jessica & Jason, who demonstrated the lifts with speed and precision.
They made a great team and we were blessed to have one coach for every two attendees at this seminar.
I don't know of any recent seminars where this kind type of high-quality instruction was available ona ratio like that. Wow!!!!!!!1
Sometmes small is better!
This past weekend we had the extreme privilege of having one of the top Olympic weightlifting Coaches in America, USAW Certified U.S. International Coach Rich Lansky, hold a seminar at our gym , CrossFit Gulf Coast.
Coach Lansky was assisted by Jessica & Jason, who demonstrated the lifts with speed and precision.
They made a great team and we were blessed to have one coach for every two attendees at this seminar.
I don't know of any recent seminars where this kind type of high-quality instruction was available ona ratio like that. Wow!!!!!!!1
Sometmes small is better!
This past weekend we had the extreme privilege of having one of the top Olympic weightlifting Coaches in America, USAW Certified U.S. International Coach Rich Lansky, hold a seminar at our gym , CrossFit Gulf Coast.
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