Strength Training In-Season & Cirque Video

For most of our readers this is a "preaching to the choir" study I found: "Effects of complex training on explosive strength in adolescent male basketball players." But, I thought it was worth posting for those few of our readers who may not be fully sold on in-season training:

The purpose of this study was to evaluate the effects of a complex training program, a combined practice of weighttraining and plyometrics, on explosive strength development of young basketball players. Twenty-five young male athletes, aged 14-15 years old, were assessed using squat jump (SJ), countermovement jump (CMJ), Abalakov test (ABA), depth jump (DJ), mechanical power (MP), and medicine ball throw (MBT), before and after a 10-week in-season training program. Both the control group (CG; n = 10) and the experimental group (EG; n = 15) kept up their regular sports practice; additionally, the EG performed 2 sessions per week of a complex training program. The EG significantly improved in the SJ, CMJ, ABA, and MBT values (p < 0.05). The CG significantly decreased the values (p < 0.05) of CMJ, ABA, and MP, while significantly increasing the MBT values (p < 0.05). Our results support the use of complex training to improve the upper and lower body explosivity levels in young basketball players. In conclusion, this study showed that more strength conditioning is needed during the sport practice season. Furthermore, we also conclude that complex training is a useful working tool for coaches, innovative in this strength-training domain, equally contributing to a better time-efficient training.

As a college strength and conditioning coach and the owner of SAPT, I've seen countless times how important strength training is for athletes to remain strong, fast, and free of injury during the practice and in-season time frame. I always get a chuckle out of athletes (or their parents) who only "need" 4-6 weeks of preparation before their respective tryouts begin.

Check out this nonsense someone sent to me (and by nonsense, I mean this is absolutely so amazing that it is ridiculous):

Lastly, Ryan and I are expecting a new bambino or bambina at the end of May! Have you ever heard the term "Irish twins?" I hadn't... apparently, it refers to siblings born in close succession. It originated in the 1800's and was a derogatory term used to describe the reproductive tendencies of Irish immigrants. Someone suggested yesterday I will have Irish twins with baby #2. Technically, I think they would need to be born closer to 12 months apart... our kids will be 23 months apart, thank you very much.

Some Pre-Turkey Lifting Shenanigans

I hope everyone had a wonderful Thanksgiving. Given that I am now married, I spent the majority of the weekend on the road, traveling to visit both my own family, and Kelsey's family. Yet another perk of being married: you get to have two, yes two, holiday feasts! The SAPT Thanksgiving Lift was a blast. It's like the Turkey Trot most people do on Turkey Day morning, except it makes you stronger instead of weaker. Okay, I'm kidding. (Not really though). You distance runners in the crowd know I still love you.

Speaking of distance runners, my brother and sister-in-law came on out for the first time, and had some fun with Thor (that would be our prowler) for the first time. Needless to say, they loved it, and will be back for more. Oh yes, they will be back for more...

MikeProwler

We had over 45 people in attendance to get their lift on, pick up some heavy things, set some new PRs, get their heart rates up, you name it...before indulging in food later in the day. Needless to say, I was proud to share in the fun with everyone, and thanks to all who came out and attended!

I managed to sneak in a few video clips from the morning, I hope you all enjoy it. And for those of you missed out, it will give you a way to have been there in spirit and hopefully encourage you to come on out next year.

Six Degrees of a Sterling SAPT-EE & FREE TRAINING!!!

Greetings, Six degrees of...say wuh????  You know the game where, for instance, you’d attempt to connect Will Smith to Kevin Bacon in 6 degrees of separation or less…Will Smith was in “Men in Black” with Tommy Lee Jones (1); Tommy Lee Jones was in “JFK” with Kevin Bacon (2)…I win, I’ve done it in less than three degrees…however, there’s still 18 hours left in our cross country road trip…I spy something…sorry, wrong game…anyways you get the gist, right?  Great, stay with me!

Many of you know, and maybe some of you don’t, that we’ve set-up shop out in Sterling.  It’s a shop of humble beginnings, much like SAPT Fairfax was merely 4 years ago…

Well, we’re coming-up on about a year out in Sterling, and enrollment is still moving a bit slower than anticipated.  Maybe it’s something in the protein powder?  Or, maybe it’s because Fairfax has grown almost entirely on referrals (yup, not a dime spent on marketing), and, well, it’s hard to grow on referrals when you’ve only had a couple handfuls of people experience “the SAPT goodness,” out here in Sterling…

So, here is my respectful plead to you, in honor of “Small Business Saturday” we’re asking that you think of SAPT…we’d like for you, and those that surround you this long Thanksgiving weekend to play a little game called “Six Degrees of a Sterling SAPT-EE…”  You ready?  Here it goes:

I am married to my wife (1); my wife works with Tom Shultz (2); Tom Shultz was complaining about back pain when he plays golf, and has three athletic, motivated kids…and the kicker…he lives in Leesburg…8 miles from SAPT Sterling(3)…That’s less than four steps, you win, pat yourself on the back…Next, immediately locate Tom Shultz’s email address and write it down…Repeat the game 4 more times, with the goal to compile a list of 5 of your contacts who could benefit from our services, and live in Loudoun County.

What you choose to do with this list is completely up to you.  You can use it to dab the wine stain on the carpet after Uncle Chuck has had a bit too much to drink.  Maybe you shoot those 5 people a quick email letting them know that you’re thinking of them in this time of gluttony, and if they’re looking for a training service to help them shed a few after Turkey Day, you’ve got just the place.  Or, maybe you email your list of 5 contacts and their respective email addresses to Chris, at chris@studentathletept.com and earn yourself, or your son/daughter, a training session on us (FREE SAPT TRAINING!!!)…I think the latter sounds pretty sweet…Don’t worry, we aren’t going to hound them with spam mail and promises of free “enhancement” pills…we just want to briefly, and politely, let them know we’re out in here in their neck of the woods…This promotion will end on December 31^st.

We appreciate you taking the time to read this email, as well as participating in our silly little game.  We wish you and your loved one’s a happy and healthy holiday season.  Please know that you are one of the "things" we are thankful for this year.

Appreciatively,

SAPT

Wednesday Musings: Thanksgiving, Exercise Selection, Pizza is a Vegetable?!, etc.

I know most of you have already hit the road or are soon initiating your plans for Thanksgiving, so I hope everyone has a great time with family and friends. Here are a couple random thoughts before I get my own eat on this weekend: 1. SAPT Thanksgiving Lift. Tomorrow at 8am. I've been looking forward to this since, oh I don't know, 364 days ago when the last one ended? As I mentioned, along with the video footage on Monday, please feel welcome to join us, even if you're not an "SAPTer." We don't bite, I promise. We even wrote a few sample workouts and conditioning options for those of you looking for something different.

So, come on out and wobble before you gobble.

2. Exercise Selection. Is it really the most important programming variable?

The other day I got thinking about, how (correct me if I'm wrong), it seems that most people tackle their training merely by choosing which exercises they are going to do. When in fact, I would argue that this is a short-sighted approach given that exercise selection is only ONE variable when it comes to intelligent program design. And, I will go so far as to say that choosing the exercises is pretty far down the list of primary factors to consider.

Programming for athletic performance, fat loss, muscle gains, etc. is much more than just picking which exercises to do on each day of the week. For example, when I write programs, the actual exercise choice is usually the last thing I put down on the paper! I'm not going to delve into detail here, but it's an idea I have for a future blog post.

3. Pizza is now considered a vegetable? I read this post by Tony Gentilcore earlier this week, and, if anything, it just made me sad. In short, the government as mandated that pizza can be served in schools as the one serving of veggies each day for the children. I'm not going to rant here, but I may or may not have thrown myself in front of a school bus after finding this out.

Juliet (of HeyJoob) then brought up a great question: "Where is the line drawn between the government supporting its economy/freedom vs. the health of its people?"

However, I would argue that the gov't isn't even supporting its economy in this case, given that we'll have millions of kids with diabetes, needing health care, in the next decade or two.

Okay, maybe I just went back on my promise and ranted a bit. I apologize, I'm better now.

Before I go though, watch the video below by Jamie Oliver if you haven't watched it already...it is THE best speech on obesity I've ever seen:

^^^Seriously, watch Me^^^

4. Sarah had a fantastic post yesterday on both life and training lessons she has picked up over the past thirty years. You would be remiss not to read it if you haven't yet.

Click Me ==> 30 Years, 30 Lessons <== Click Me

5. Speaking earlier of exercise selection, Rob Adell snatches 319lbs. Makes you think twice about obsessing over a sub-par bench press when there are people throwing 319lbs over their heads, right?!?!

Oh, and this kid is only 20 years old:

THAT's how to demonstrate athleticism and power, and THAT is an example of someone who should be performing a barbell snatch.

6. Have a Happy Thanksgiving, everyone.

30 Things I Want to Share

I started this post back in September when I noticed that I was exactly 30 years and 30 weeks old, thus, the 30 points I want to share. I hope you enjoy this one... going back and rereading what I had written, I realized this post was better than I originally gave it credit for. Lots of things I've learned about training, coaching, and life throughout!

• I’ve discovered that with every moment older I get, the less and less interested in material objects I become. I guess this is how real adults are able to buy things like vacation homes and afford retirement.
• Weight training does not make women gain weight, unless they are eating like they want to gain weight.

• Considering the cost of gas consumption when purchasing a car is one of the greatest financial lessons my parents ever taught me. It is also the reason why we own a Prius.
• Imposing a strict tempo is probably the most important change I’ve made in my programming over the last 4 years. Prior to that I really had very little appreciation for how powerful training the eccentric and isometric portions of every movement can be.
• Knowing you can provide well for you children is hugely satisfying.

• I frequently feel that only a handful of trainers/coaches in the world actually know how to teach a squat correctly.
• A professor I had in undergrad once told me "a Bachelor’s degree simply shows you have the ability to commit to something and finish it over a long period of time. The people at your first job will still have to teach you what you really need to know." It’s all about experience.
• Certifications mean very little. It’s, again, all about experience.
• Everyone who lives in and around DC should check out the National Arboretum. It’s a beautiful and relaxing place to unwind.
• I recently read a running book that did a much greater job explaining the importance of working at your current pacing level (i.e. % of 1RM for weights) than any weight-training book I’ve ever read. The book is Daniel’s Running Formula.
• Every trained female should be able to perform at least 3 pull-ups. I used to make excuses for myself about why I would never be able to do them… then I smartened up and figured out a great pull-up progression (see #9). After a bit of time, I found myself doing sets of 10 dead-hang pull-ups.
• Mel Siff’s Supertraining is still the most comprehensive book about anything ever written. My mind is blown every time I crack that book open. How someone produces a work like that is beyond my understanding.
• You can tell a great deal about how parents raise their children by how their kids act in the face of a challenge.
• “If you want to be fast, you have to move fast.” This is referring to bar speed in the weight room.
• “You will pass out before you die.” Another great weight room quote from a mentor of mine.
• If you’re unsure about set/rep schemes as they relate to percentage of 1RM. You MUST read Tim Kontos’ article on Prilepin’s Chart. I continue to reference this when I need solid guidance on final decisions in volume and intensity.
• Working to become less egocentric is an important endeavor to improve overall satisfaction with your life. For example, women who avoid the free weight area of a gym because “all the guys stare at me.” No they don’t. Get over yourself.
• Coaches (strength or sport) who become frustrated at athletes easily are not well equipped to be teaching in the first place. We’re teaching more than how to set a screen or do a pushup, we’re teaching life skills.

• Not having spent any time around babies before having one, I never really knew what the big-deal was… I get it now!
• Everyone should consider wearing shoes that have a zero drop or a very low drop. I don’t like the term “barefoot” shoes because you’re not barefoot. You still have shoes on they just don’t have any elevation change from heel to toe.
• You will be better off if you make an effort to go to sleep and wake up at around the same time every day (yes, weekend days are still days, so they count towards this).
• You don’t have to yell at athletes and put on a big show to get them motivated to perform. Just treat them calmly and with respect. Get excited when appropriate.

• Television is such a massive waste of time.
• Work on soft-tissue quality regularly.

• I fully believe in the idea and pursuit of the American Dream.

SAPT 2nd Annual Thanksgiving Lift: Come Join the Fun

Thanksgiving is this week. Awesome. I mean, come on, Thanksgiving rocks pretty hard. It's one of the only days of the year (if not, the only day...) where it's widely acceptable, and even encouraged, to make it your top priority to eat, sleep, play backyard football, and watch football as much as humanly possible. And then repeat as many times as you can before the day is over. Not to mention, this is the first Thanksgiving I can recall where the football games actually matter. Like, when was the last time the Lions were good?! On top of that, the 49ers are my favorite team, so it's awesome to seem them doing well for the first time since circa 2002. I have high hopes for they'll pull off something respectable this year. Admittedly, those who know me well understand that watching football is far from my favorite pastime, but I bring this up nonetheless as it's a fairly monumental shift on the Thanksgiving football side of things.

Okay, SO, since you're all going to be eating turkey and pie as far as the eye can see, and then laying down to nap shortly thereafter, what better way to start your morning than to train inside Northern Virginia's Mecca for all things awesome in the lifting department??

This Thursday morning, at 8am, SAPT will be hosting its 2nd Annual Thanksgiving Lift. All ye in the Northern Va area are welcome to to come and train with us.

Yes, you read that right. All you need to do is show up and have some fun. No excuses, either...it's early enough so that you all can finish in plenty of time to travel and/or enjoy the rest of the day feasting and relaxing.

Come on, you know you want to. Plus, you get to see all four of the SAPT coaches under one roof! While, yes, at any given moment you may find us lifting heavy things, or in a similar position as Coach Ryan in the picture below...

ryan1

we are actually kind-spirited at heart, and appreciate the little things in life, namely:

• The smell of new tennis balls
• When others actually use their turn signal in traffic
• When your smoothie blends just right (you know...when all the frozen fruit and ice chops PERFECTLY and quickly, and doesn't get lodged in the blade or stuck at the top without going down to the bottom)
• Achieving that perfect, crisp brown on a s'more marshmallow without torching it
• The aroma/atmosphere of a good coffee shop
• Hitting the traffic lights just right on a busy main road
• Rescuing kittens that look like this:

Considering we will all be there, along with a fair number of the SAPT community, where ELSE would you want to be on Thanksgiving morning?

Feel free to join simply to socialize, try out new and quirky exercises/routines you may have never done before, compete in farmers walk and/or tire flip races, and render your stomach more eager than ever to go home and devour copious amounts of dead animal flesh.

And, in case you missed it last year, here are some brief clips of our 1st Annual Turkey lift:

Hope to see you there!