Last month, we discussed the basic purpose of the bench press exercise in a performance enhancement program,  and provided some basic tips for improvement in this important upper body strength movement.  This month, it’s time to implement some basic program design into how to integrate the bench press into a strength improvement program. 

Below is a sample two day lifting  program to improve upper body strength levels especially geared towards improvements in the bench press.  This is only a sample and there are many different exercises that can be utilized to improve in this area.  The two upper body lifting sessions should be done with a minimum of 72 hours rest between workouts if at all possible.  Be sure to incorporate into your training program an equal amount of exercises geared towards improving strength in the legs, core, and back regions as well. 

The exercises listed below that are designated with an asterisk (*), are designated as the core movements and require a warmup of lighter weights to prepare the muscles for the three working sets that follow.  Warmup sets should be done with from 8 to 10 repetitions.  The undesignated sets are assistance movements and the athlete should be sufficiently warmed up at this point to train with challenging weights right from the onset.  For all your sets, choose a weight that will allow you to get all your required repetitions without assistance from your spotter. 

DAY #1

*Bench Press                                                Warmup + 3 sets

*Incline Dumbell Bench                        Warmup + 3 sets           

Barbell Upright Rows                                    3 sets of 8 reps

Dumbell Side Raises                                    3 sets of 8 reps

Weighted Dips                                    3 sets of 8 reps

DAY #2

*Incline Bench Press                                     Warmup + 3 sets

*Dumbell Bench Press                         Warmup + 3 sets

*Seated Overhead Press                         Warmup + 3 sets

Dumbell Front Raises                                    3 sets of 8 reps

Tricep Pushdowns                                    3 sets of 8 reps

This program should be implemented  for an 8 week training period at which point the athlete is encouraged to take an “off load” training week where he/she uses lighter weights in order to allow recovery for the body.  Here are the number of repetitions for each week that the athlete is to perform in each core (designated by *), movement.

Weeks 1 & 2                        10 reps

Weeks 3 & 4                        8 reps

Week 5                        6 reps

Weeks 6 & 7                        5 reps

Week 8                        3 reps

Make sure you have competent spotters at all times. Any questions? Post them up here on the blog!  Good luck and work hard!

Its an art...and it takes teamwork.

The true reality of winning is that the best lesson learned from the experience is how to win- and why teams win. In order to capture the Grand Prize of a Championship Victory- teams must not just play together, believe in each other, and sacrifice themselves and their bodies- they must free their body of selfishness and do whatever it takes to put the team first, and their teammates first.

The glory of winning- and the marvels that go along with winning sometimes overshadow the lesson at hand- teams win in team sports- and this is a culmination of individual sacrifice to achieve greatness. In the game of baseball- those trying to hit a home run to help the team often times help the team lose- where those that drop a sacrifice bunt to "make something happen" often times become unrecognized heroes in regards to media coverage- but in the mind of the team- that player has achieved respect and clout amongst teammates. To win time and time again- these characteristics have to become a part of who your are- be present everyday- not just when a player feels like it.

The lesson to recap is simple- to win for the team- play for the team- not for yourself- and you will be blessed with winning- which in turn leads to personal fulfillment since you know you contributed to achieving the grand prize.

Training and doing all your elements for speed is important, but don’t forget one of the most important keys to gaining speed on the ice – Skate Direction.  In Hockey, there are many changes of direction on every shift.  The sooner you can learn to steer both skates in the direction that you would like to go, the faster and more efficient skater you will become.  The more efficient skater you become, the better you will be at the end of the game, the end of the weekend, and the end of the season after 60-80games.

Speed comes from pushing your skates as much as possible to the side.  This is true when you are turning as well.  Always having your skates traveling on the same radius is the key.  In turns, by keeping both skates traveling on the same radius you will quite your upper body movement, which in turn, will produce better stick-handling, better vision, and quicker and harder shots on net.

Remember, no matter where you go on ice both toe boxes should be facing that same direction.  Feel the Speed!  

It's often been said that great athletes are made in the off-season. I believe that statement is true to a certain degree. However, if indeed, great athletes are made in the off-season then great players emerge during the season. Typically, during the off-season the objective of any program is to improve one's physical capabilities such as quickness, strength, power, speed, body composition to name a few. Quite frankly, it is imperative that an athlete strive to improve those aforementioned qualities with the goal of maintaining those improvements during the season.

For me, the easy part of being a strength and conditioning is planning, organizing, and coaching athletes during the off-season. During this period ,the athlete tends to be highly focused on getting better physically because they are not subject to the physical and mental demands of their competitive schedule. Once an athlete enters into their competitive schedule, the game/sport itself becomes the focal point of their preparation and the improvement of movement/strength qualities are less of a priority.

It is vital that all athletes continue to strive to enhance strength, mobility, fitness and other game related physical qualities during the season if one hopes to maximize performance and minimize injury during the course of a season. I always ask my athletes" When do you need to be at your strongest, fastest, or best condition; during the season or before the season". Naturally, they all answer during the season because the physical demands are at their highest and therefore require one to train during the season.

Remember, if you want to play at a high level all season, you must train during the season as well.

Under Armour and IMG Academies announced today that they are forming a partnership to develop a unique comprehensive athletic training platform that will establish a global measurement standard for improved sports performance, health and fitness called “Combine360.”

By utilizing the performance and training expertise of Under Armour and IMG Performance, Combine360 will measure and record sport-specific ability and mental aptitude, nutritional level, ability to communicate and a variety of other performance disciplines allowing athletes of all abilities from across the world to compare their scores.

As part of this new venture, beginning in early 2010, Under Armour and IMG Performance will host over 100 combines at regional sites across the country. Staffed by some of the world’s top performance specialists from Under Armour and the IMG Performance Institute, the combines will lay the foundation for a consistent platform for athletic analysis. This partnership will also help establish testing metrics, training methodology, certification standards and continuing educational programs to maximize athletic development and performance potential.  The focal points of this integrated training platform are at three levels: 90 (Core Physical), 180 (Sports-Specific Physical) and 360 (Advanced Elements). These tests will include physical conditioning, muscle regeneration, nutrition, sports medicine and anthropometric assessments.

To kick off the partnership and showcase the multi-sport applications of this joint initiative, Under Armour and IMG Performance hosted a special grassroots combine for dedicated football, soccer and rugby players (ages 8-18) this past Saturday, October 24^th at London’s Finsbury Park Stadium in conjunction with the NFL game in London between the New England Patriots and Tampa Bay Buccaneers.  Over 250 talented athletes participated in this first-ever program. The head of the IMG Performance Institute’s Strength and Conditioning program, Jeff Dillman, along with performance specalist Corey Stenstrup, and the Head of Mental Conditioning, Dr. Angus Mugford all crossed the Atlantic to work with some of the UK’s young athletic talent. Athletes attending the combine got some hands on coaching and sport skill work from some of the best coaches out there, including IMG’s own Director of the IMG Soccer Academy - Tom Durkin, in addition to Drew Brees’ Strength Coach and head of the Under Armour Performance Training Council Todd Durkin, Big E, Eric Ogbogu, who is the face of Under Armour and Under Armour Combines coach Noel Mazzone.

To see video of the UK Combine click here.

Rip G’s

It is what every athlete on the offensive side of the ball wants to do in the sport of lacrosse.   Translation, score a goal. Offensive players are always looking for a way to improve shot velocity. Along with strengthening the muscles of the lower body and the midsection, improving stabilization of the shoulder will allow for greater shot velocity.  Shoulder stabilization is just as important for a lacrosse player as it is for a baseball pitcher (or any other throwing/striking athlete). Here are some exercises to add to your routine.

 

I-Y-T:

 Lay face down on a flat bench at a 45-degree angle.  Holding a weight (keep it light 3 – 8 pounds) with your thumbs extended, let your arms hang at each side of the bench.   Keeping your arms straight, raise them in front of you so your thumb is pointed toward the ceiling.   You will resemble an “I”, hold the position for a 2 second count.   Get a good squeeze of the muscles between the shoulder blades.  Return the dumbbells to the starting position and repeat the motion.

 

From the same position raise your arms at a 45-degree angle, forming a “Y”.  Lastly raise your arms out to the side, forming a “T”.

Sets:  2 sets for I, Y and T

Reps:  12 – 15

 

Scap Push-Up / External Rotation:

Start in a plank position.  Lower your body toward the ground (from this position your shoulders will move closer to your hands).  Squeeze your shoulder blades together.  Push yourself away from the ground and allow for a stretch of the muscles at the top of the movement.  Repeat this motion 12 – 15 times.

 

Immediately following the push-ups, stand up and perform the following motion.  Let you arms hang below your waist and rotate each one so your thumbs point toward your midsection.  Begin to raise your arms in front of you.  Simultaneously, rotate your arm so your thumbs begin to point up toward the ceiling.  Continue to raise your arms until they are above your head.  It will resemble the “Y” position mentioned in I-Y-T’s.  Keep your head in a neutral position throughout the movement; avoid pushing your head forward.

 

Scap Push-Up:  12-15 reps

External Rotation:  25 reps

Sets:  2

 

Crazy Driver:

Hold a plate or bumper plate at 9 and 3 o’clock.  Keeping your arms straight, hold the plate in front of you (chest height).   Turn the plate side to side (like a steering wheel) while keeping good posture (stand up straight, shoulders back).  Continue to turn the plate back and forth.

 

Duration:  30 seconds

Sets:  2

 

 We all are aware of things to do to prepare for competition such as; weightlifting, conditioning, flexibility and speed training to name a few. However, I would like to emphasis the importance of utilizing various recovery strategies to ensure that one has achieved physical readiness for the next game. You see, as a competitive athlete it is highly important to put together a recover game plan for post practice and competition. Achieving an appropriate balance between training and competitive stresses and recovery  is important in maximizing an athletes performance. A wide range of recovery modalities are now used as integral parts of the training process to help athletes maintain this balance.
 
Lack of appropriate recovery may result in an athlete being unable to train at an the required intensity or complete the required loads at the next practice session or game. Higher levels of fatigue may increase an athletes  risk of injury. To enhance the recovery process, here are a few techniques that an athlete  can utilize to aid in recovery.
1.      Compression Garments- UnderArmour makes  compression garment which is very effective wit helping the body recover from strenuous exercise.

2.      Massage-an excellent tool to fatigued muscles recover from a hard workout or game. Deep tissue works well within 24 hours after a contact sport.

3.      Active Recovery-It is highly recommended to perform light running immediately after a workout. It helps to cool the body down, remove lactate, and gets the regeneration process started.

4.      Cold Tub-It is comprised of 10-20 minute cold water immersion at about 51 degrees after a competition or hard work out. It helps reduce inflammation.

5.      Stretching- It is recommended to engage in light stretching after the cool down to re-lengthen muscles.

Under Armour Training Council member Steve Hess has hopped a plain with his Denver Nuggets for a brief exhibition tour in China. Here were his thoughts before leaving the States:

"About to go to China for pre-season; what an incredible opportunity to travel the world! I love my life; I get to experience the greatest places on Earth, training some of the greatest athletes around! We have to adapt and create every day, so on this trip we will create some of the greatest workouts going. I'll keep my Under Armour family updated throughout the trip with our experiences and workouts.

Working out and getting better are two things that wait for none of us. We have to take the opportunity every day! Take this example: as we're at the airport, we've been delayed for an hour. Instead of sitting around and waiting, I took one of my players on a brisk 45 minute walk in the terminal. Now that's how to fit your cardio in for the day!

Checking out and heading to China. Live and train the Under Armour way, baby, its the truth!"

October kicks off Breast Cancer Awareness month and Under Armour's Power In Pink campaign. Today Council member Diane Vives speaks about specific exercises for our female athletes:

This past month I had something hit close to home here in Austin, TX.  One of my adult athletes was diagnosed last Thurs. Sept 17th.  It came as quite a shock to her because she was just going in for a routine annual examination.  Rochelle is only 34 and was preparing for the next stage in her life which was starting a family.  She is a marathon runner who lives for organic food, enhancing her training through every healthy practice she could wrap her mind around for the last 7 years.  The reality is that genetics can sometimes trump a healthy diet and lifestyle.  With a great attitude we sat down, talked about her training, and realized that she has a great chance to fight the cancer because of her dedication to healthy living and very conscious healthy eating.  So I wanted to share one of Rochelle's training hurdles that she leaped over this past year.   

Often times athletes think that speed development occurs a result of a particular drill, combination of drills, a focus on a particular part of the speed development cycle (gait, leg lift, arm action), then adding resistance to these drills or mechanical focus via rubber bands, parachutes, partner resistance, etc. The reality is, when enhancing speed, you need to not only create movement efficiency by enhancing speed mechanics, but also provide the strength and power to enhance ground contact force so the athlete is able to apply these mechanics to overcome gravity and cover ground each contact and stride. The analogy to this would be placing a go – cart engine in a Ferrari frame. The body is slick and pretty, built in an aerodynamic manner, but the engine is not strong enough to power the automotive athlete. The moral of the story is speed development is derived from an integrated training model of strength, efficiency, and power. When all  three are working together, speed is the end result.