Drills for Offensive Lineman,!
Yes if your looking for Offensive Lineman drills, technique, workouts...etc. Please check out my blog about the big guys! http://www.offensivelinemanworkout.com/
Saturday, November 28, 2009
Tuesday, November 24, 2009
Exercises of the week! Single leg bench squat
One leg bench squat (AKA rear foot elevated split squat, AKA Bulgarian lunge)
Brian Van Hook MS CSCS
VH Sports Performance
We have all heard of the infamous back squat: "The squat is the King of all exercises." The honest truth is you do not need barbell squats in your program to build strong muscular legs. Now I am not saying you should not squat, what I am saying is the squat is not the end all of all exercises. I am a huge fan of Mike Boyle, and I have learned a lot from this man, I believe he is one of the best in the business, but he is not a fan of squatting, if you have had the change to read some of his information he is almost dropping all back squats from his training programs. Now I have to say I am not totally sold on his idea, but I am not far off. I personally never like squats when I was playing football, I am a tall guy (6’7) and the squat is a killer exercises for tall guys like myself. It’s a killer on the lower back and every time I did them I felt like my Lumbar spine was about to snap. I have also worked with several athletes with similar concerns and nagging back pain. At this point in my training career I will not have any clients with even a little back pain or a history of pain, perform to the normal back squat (front squat yes) but not back squat!! So what other options do you have? Well a favorite of mine is the Single leg bench squat (AKA rear foot elevated split squat, AKA Bulgarian lunge)
Single leg squats are an excellent alternative to barbell squats. Talk about an exercise that builds strength and size along with stability! Single leg squats incorporate the need for balance more than any other leg exercise. The more unstable the environment the more the muscles have to work at performing the task. Because you have the added factor of balance, the single leg bench squat is much more difficult to perform than the normal barbell squat, just as the barbell squat is much more difficult than the leg press. I do not want to go into the numbers and percentages, but like the great Mike Boyle once said, why not get the same exercises at half off! You can load you barbell with less weight (I have my guys hold dumbbells in each hand, just seems a little safer to me).
The single leg bench squat is considered somewhat of an advanced exercise. And should only be used after a proper progression is built up and the athlete has the correct amount of single leg strength. You should not be loading up the weight on the first go at this lift. Every athlete I have will start out with bodyweight lunges then weighted (dumbbell) lunges, even with the strongest of kids I will have them start with holding 10-15 pound dumbbells in each hand. At his point it’s not about the weight, it’s about them getting used to this exercises.
I wanted to quote something Mike Boyle said on one of his articles because he says its best:
“Single leg supported exercises is a great introduction to single leg training and should always precede the dynamic variations. In other words split squats should precede lunges, lateral squats should precede lateral lunges, and rotational squats should precede rotational or transverse lunges. Failure to do this will result in exceptional soreness, possible disruption of the training program, and often a loss of confidence in the coach or trainer by the athlete or trainee”.
Brian Van Hook MS CSCS
VH Sports Performance
We have all heard of the infamous back squat: "The squat is the King of all exercises." The honest truth is you do not need barbell squats in your program to build strong muscular legs. Now I am not saying you should not squat, what I am saying is the squat is not the end all of all exercises. I am a huge fan of Mike Boyle, and I have learned a lot from this man, I believe he is one of the best in the business, but he is not a fan of squatting, if you have had the change to read some of his information he is almost dropping all back squats from his training programs. Now I have to say I am not totally sold on his idea, but I am not far off. I personally never like squats when I was playing football, I am a tall guy (6’7) and the squat is a killer exercises for tall guys like myself. It’s a killer on the lower back and every time I did them I felt like my Lumbar spine was about to snap. I have also worked with several athletes with similar concerns and nagging back pain. At this point in my training career I will not have any clients with even a little back pain or a history of pain, perform to the normal back squat (front squat yes) but not back squat!! So what other options do you have? Well a favorite of mine is the Single leg bench squat (AKA rear foot elevated split squat, AKA Bulgarian lunge)
Single leg squats are an excellent alternative to barbell squats. Talk about an exercise that builds strength and size along with stability! Single leg squats incorporate the need for balance more than any other leg exercise. The more unstable the environment the more the muscles have to work at performing the task. Because you have the added factor of balance, the single leg bench squat is much more difficult to perform than the normal barbell squat, just as the barbell squat is much more difficult than the leg press. I do not want to go into the numbers and percentages, but like the great Mike Boyle once said, why not get the same exercises at half off! You can load you barbell with less weight (I have my guys hold dumbbells in each hand, just seems a little safer to me).
The single leg bench squat is considered somewhat of an advanced exercise. And should only be used after a proper progression is built up and the athlete has the correct amount of single leg strength. You should not be loading up the weight on the first go at this lift. Every athlete I have will start out with bodyweight lunges then weighted (dumbbell) lunges, even with the strongest of kids I will have them start with holding 10-15 pound dumbbells in each hand. At his point it’s not about the weight, it’s about them getting used to this exercises.
I wanted to quote something Mike Boyle said on one of his articles because he says its best:
“Single leg supported exercises is a great introduction to single leg training and should always precede the dynamic variations. In other words split squats should precede lunges, lateral squats should precede lateral lunges, and rotational squats should precede rotational or transverse lunges. Failure to do this will result in exceptional soreness, possible disruption of the training program, and often a loss of confidence in the coach or trainer by the athlete or trainee”.
Bobby (6'3 205) is a local HS baseball player with tree trunks for legs! I expect great things from him this year!! With a GPA of 4.6 and athletic ability, coaches are starting to take notice. You can also see him here doing some “curls for the girls”....lol...told him I would post that pic:)
Preparation
Stand with dumbbells grasped at your side, facing away from bench. Extend leg back and place top of foot on bench.
Execution
Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg. Keep torso upright during squat; flexible hip flexors are important. Forward knee should point same direction as foot throughout movement.
Muscles involved:
Target
• Gluteus Maximus
Synergists
• Quadriceps
• Adductor Magnus
• Soleus
Dynamic Stabilizers
• Hamstrings
• Gastrocnemius
Stabilizers
• Erector Spinae
• Trapezius, Upper
• Trapezius, Lower
• Levator Scapulae
• Gluteus Medius Gluteus Minimus
Monday, November 16, 2009
Cal Lutheran, Undisputed SCIAC Champions
I Just received an email from Michael's dad and wanted to give some props to Michael Marusa's football team. He is a great kid!!
THOUSAND OAKS, Calif. - Cal Lutheran earned its first ever outright conference title following Saturday's home victory over Redlands. The 30-21 win over the Bulldogs capped off an undefeated run through the conference and secured the program's first NCAA tournament appearance in school history
Read the full story here>>
THOUSAND OAKS, Calif. - Cal Lutheran earned its first ever outright conference title following Saturday's home victory over Redlands. The 30-21 win over the Bulldogs capped off an undefeated run through the conference and secured the program's first NCAA tournament appearance in school history
Read the full story here>>
Wednesday, November 4, 2009
Resistance training on a stability ball such a good idea?
mmm…is lifting weights on a stability ball such a good idea? I was just reading a blog post from Mike Boyle’s blog that talked about this potential hazard!
I have personally never used Dumbbell’s while lying or standing on a stability ball, I just see it as an accident waiting to happen. I understand why trainers are using this method (stabilizers, synergistic muscles…etc) I just think there are better ways of going about it! I understand why coaches/trainers that work with athletes like to perform several lifts while standing on a “Buso Ball” or laying on a “Swiss ball/stability ball” but THEY need to understand why they are doing it and the positional hazards that come along with such exercises. My main question for you: are you really making your athletes stronger? Are you working the prime movers, or just the stabilizers? How are you increasing force production?
Well that’s just my 2 cents!
The following is a quote from the article: Spurs alter workouts after Garcia injury
“The bizarre weightlifting accident that resulted in a fractured forearm for Sacramento Kings guard-forward Francisco Garcia has prompted a change in some of the Spurs' workout procedures.
Garcia suffered the injury when an inflatable exercise ball exploded. Garcia reportedly was lying on his back across a “physio ball” while lifting dumbbells. When the ball exploded, the player fell backwards, fracturing the radius in his right wrist. He also suffered ligament damage”
I have personally never used Dumbbell’s while lying or standing on a stability ball, I just see it as an accident waiting to happen. I understand why trainers are using this method (stabilizers, synergistic muscles…etc) I just think there are better ways of going about it! I understand why coaches/trainers that work with athletes like to perform several lifts while standing on a “Buso Ball” or laying on a “Swiss ball/stability ball” but THEY need to understand why they are doing it and the positional hazards that come along with such exercises. My main question for you: are you really making your athletes stronger? Are you working the prime movers, or just the stabilizers? How are you increasing force production?
Well that’s just my 2 cents!
The following is a quote from the article: Spurs alter workouts after Garcia injury
“The bizarre weightlifting accident that resulted in a fractured forearm for Sacramento Kings guard-forward Francisco Garcia has prompted a change in some of the Spurs' workout procedures.
Garcia suffered the injury when an inflatable exercise ball exploded. Garcia reportedly was lying on his back across a “physio ball” while lifting dumbbells. When the ball exploded, the player fell backwards, fracturing the radius in his right wrist. He also suffered ligament damage”
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