Nike Romaleos 2

New nike romaleos 2, white with grey swoosh

Nike Romaleos 2 are excellent, top quality weightlifting shoes! The stability that these provide is rock solid! If you are looking for a pair, then click the link below.

I have been using them for a week now. These shoes are such a great improvement over my previous pair of olympic shoes. Squatting with them is ideal, your feet feel as if they are set in concrete.

Athletes and speed training what works?

There is rising popularity in speed camps and facilities that claim speed training with the use of agility drills for young athletes. Does this work? Not really, it may give the young athlete some sense of accomplishment after all it will make you breath hard and sweat and of course give you “quick feet”. Does this increase your speed…no. Young athletes typically need to increase their strength to increase speed. If there is lack of base strength/power then they lack the ability to produce force. Sprinting and changes of direction require the absorption and production of force. The lack of strength limits your ability to produce force especially quickly which is required for an increase in speed.  There are three components to increasing  speed 1) stride length, 2) stride frequency, 3) power transferred to the ground. The first component can be worked on with stretching, mobility and drills, however most young athletes run in a manner that is most efficient for their current structure. The drills would need to be very repetitive also depending on the sport may not be as effective due to the nature of the sporting event itself. The 3rd and simplest way to increase speed is to improve relative strength. Increasing strength and power is a relatively quick way to increase stride frequency and power transfer to the ground as well as absorbing the forces that are needed to maintain proper joint angles throughout the body when running. Most young athletes need to think about getting stronger to improve their speed.

Do you want to change in 2011?

Performance coach looking for individuals who want to change for the new year! Reply for opportunity to receive 8 weeks (2 times per week)of training for free. Individual will be chosen by there response. Read the rest of this entry »

It is time to get ready for next years football season!

Don't waste time or money on speed camps or doing agility drill based programs! Read the rest of this entry »

Erica’s lifts October 10 2010

Why do so many MMA athletes gas so early in a fight.

I have watched so many athletes gas in the first round. I question why? If you review the fighters who gas, their conditioning is typically geared more towards running/jogging. This really has no bearing in a fight. A fight is a 3 or 5 minute sprint with 1 minute rests between sprints for 3 to 5 sprints.  Your conditioning needs to be focused more towards this philosophy than running/jogging. There are many ways to accomplish this. If you would like to know more or try out a program geared toward fight conditioning , let me know.

So called strength and conditioning?

Strength and conditioning coaches who mislead athletes with programs that are based on the vertimax , plyometrics , jumping and med ball throws, agility drills etc. almost exclusively. This really is more conditioning than strength training. The vertimax, plyo’s and med ball throws all work to teach one to express power however they fall short on strength development when used alone and this is a key factor in production of power.  Agility drills are a waste of time. They may appear to have an effect however this is typical for beginners only.  Agility drill only make you better at the agility drill you are doing not your sport. Coaching running technique  is another scam.  Coaching track athletes in running technique is effective but coaching any athlete in another sport for example soccer, football, lacrosse to change their running technique is ridiculous. These sports change on the fly, there is no technique to change as it is constantly adapting to the given situation. Most athletes will move/run in a manner that is efficient for their current condition/body type.  If your training like this, then you should ask yourself. Are you getting your time and monies worth?

One always hears about how power is an expression of moving a given weight over a distance in a specific amount of time. Therefore if you practice with a light weight, body weight, elastic tubing(vertimax) and med ball throws you are increasing your power. Move the given object faster than a previous attempt and thus you would increase power. Most young athletes and their parents fall into this trap of believing this is the best way to increase power. Yes it is true that you would theoretically increase your power and it does to a limited extent. However, this falls short of maximum way to increase power, it also leaves the athlete lacking any real strength. The so called power developed this way falls short when facing heavier objects than what one is used to training with.

For example; if you learn to swing a wiffle ball bat as fast as you can and make contact with a wiffle ball it will go as far as the given weight and energy applied to it will allow. Take that same wiffle ball bat and try to hit a baseball with it and the bat will most likely fold in half. The wiffle ball bat lacks the strength or ability to absorb and transfer the force (weight) of the baseball. This is what happens when your so called power training is centered around SPARQ  or SAQ type programs.

The moving of light objects fast is one way to learn to express power however this is learned with a lack of strength development. The other way to learn to express power is to move heavy or maximal weight objects. The best way to improve power is to use maximal weights and plyometrics, jumping and weighted object throws. The focus needs to be on heavy weights/objects and plyos, with more emphasis on heavy or repeated efforts.

If you want to get faster get stronger!