Bread and Butter of the Vertical Jump

Hi All,

One of my colleagues at work asked me the other day what would be a good topic to research for an Exercise Physiology class in University.  I mentioned to him that I thought that finding 2 key lifts to help increase your vertical jump would be a good idea.

That is how I came up with the title Bread and Butter and they refer to the Squat and the Dead lift.  They are 2 outstanding lifts that when done properly engage the posterior chain that is crucial in developing/improving your jumping skills.

As with any type of lifting, variations of the lift in the form of different weights, sets and rep schemes are essential for a balanced program.  I am an advocate of the concurrent method of training when it comes to the periodization of training.  Also, different versions of these lifts is essential as well especially the single leg versions of the squat.  Recently, Mike Boyle was quoted as saying that he does no bi-lateral squats with his athletes so I will be researching that and getting back to you.

Always lots to learn in the Sports Performance Game!!

Cheers,

Coach G

The Best Way to Become LEANER!!! HIIT IT!

Hi All,

What is HIIT???  High Intensity Interval Training.

I have done a great deal of reading lately about fat loss in the fitness industry.  Alwyn Cosgrove is one of the experts in this area in North America and I have had a chance to read a great deal of his work as well as several other “results” based trainers.

I like to focus on becoming leaner compared to losing fat.  What you focus your attention on is going to grow.  So if you focus on fat loss then the word fat is in you brain.  It is like asking you to not think about a pink elephant and I bet you have a pink elephant in your mind right now……. so I like to focus on becoming LEANER.

The workouts of 45 – 60 min of steady state cardio 4 to 5 days a week are obsolete.  If your focus is to become leaner, HIIT is the the direction that you want to move toward.  With steady state cardio (most running or cycling) once you finish your workout then you stop burning calories as your body’s metabolism returns back to normal.  With HITT you actually boost your body’s metabolism for up to 36 hours following the workout and this boosting of the metabolism that Cosgrove calls Afterburn makes the biggest difference to becoming leaner.   I will present exact numbers in a posting next week.  Scientists have greatly underestimated the calories that are burned during intense training as well as the long term affects of HIIT.

My HIIT is a circuit-type of training where you can combine from as few as 2 exercises in the circuit, to as many as you like.  I usually stop at 10 or 12.  It gets too confusing after that.   If you commit to 30 minutes three times a week you can get some good results!!

I like to assimilate what I have come across to make my own programs. That is why the program I have set up is different than the definition at the bottom of this posting.

I designed a program for 2  friends of mine and they have had great results training this way over the summer.  They really like the fact that the workout is only 30 minutes long.

You can set up the circuit to be based on time or is can be based on repetitions.  For example, if you base it on time you could go 15 s on followed by 15 s of rest for the 30 minutes for the exercises that you have chosen.  This is pretty intense so if you are just starting you may want to try 10 s on and a 20 s rest.  60  – 10 s bursts is a lot of work.

When you base your workout on reps you would do a set number of reps at each station before you move on to the next station and rest as you need to along the way until you complete the 30 minutes.  I have seen anywhere from 8 – 25 reps at a station with HIIT training.

 

Here is a sample workout.

9 stations 12 reps/Station

1. Push Ups

2. Barbell Row

3. DBell Deadlifts

4. Military Press

5. Iron Cross Banded Good mornings

6. Pull Ups

7. Lunges 6/leg

8. Overhead Med Ball Slam to the ground

9. Kettle Bell Hip Snaps

Get through all 9 stations as many times as you can in 30 minutes.  Next time you complete the circuit try to complete more stations than you did the last time.  Be as creative as you want with the exercises that you choose and modify the exercises so that you can get to the desired number of reps for the exercises that you choose.  ie. (For pull ups use the gravitron so that you get some assistance from the machine if you cannot do all of the pull ups.)

Remember HIIT if you want to become leaner!!!  It adds a great deal of variety to the workouts and unless you are training for a particular sport this a probably the best way to become leaner and it is a great addition to your training options.

Cheers,

Coach G

Definition of HIIT                http://en.wikipedia.org/wiki/High-intensity_interval_training

The Supplement Industry 2

Hi All,

Mike Guadango (one of Joe DeFranco’s athletes) has opened a supplement company in the states that offers a great clean protein powder, as well as some pre and post workout supplements.  I had a chance to talk with Mike at length when I was at Joe’s in December of 08.  He is a really classy young man and has a great deal of integrity as well.  If you have seen Joe’s movie “Strong” you will also know that Mike in one of the hardest working athletes joe has every worked with.  It is hard to find good clean products and I feel that Mike has done this very well with GI Nutrition. (Grecian Ideal Nutrition).

One World Whey and  Progressive are the 2 companies that I use for my supplements that I use in my post workout shakes.

Make sure you read the labels!

Cheers,

Coach G

GPT – The Supplement Industry

Hi All,

I received this link from a friend of mine, Adam Colorado.  He is a former Renegade who recently hung up his basketball shoes to focus on his Body Building and Power Lifting.  He is the hardest working athlete that I have seen in my 20 years of teaching.  The man deserves a pat on the back so here it is!!!

The clip is a great clip about Training Supplements and what may or may not be in them.  Do your homework and make sure you are purchasing from a reliable company!!

http://www.youtube.com/watch?v=ThdFqGLq4QU

Every year at work, students bring me containers of all sorts of shapes, sizes and colours.  Most of them are loaded with garbage. 1 in 10 may have 90 % of its contents as healthy.  Read the labels and find the good ones!

More on the good companies next post!!!

Cheers,

Coach G

GPT – Workout at the end of Summer!!!

Hi All,

I cranked the tunes today and had the GR gym to myself as I completed my last circuit workout of the summer.  I have stayed away from the Westside template for the last few weeks for a change of pace and the sweat was pouring off me today!!  This is what I did.  Give it a try if you are looking for some metabolic acceleration!!

Circuit City

4 rounds 10 reps per ex.

1. Dips

2. Swiss Ball hamstring Curls

3. Chin Ups – various grips

4. KBell Hip Snaps (30’s)

5. Med Ball Toss up the wall with a Squat (15 lb)

6. KBell Snatch (25)

7. Split Squats

8. Suspended Leg Raises

9. Blast Strap Pulls Ups

10. BBell Military Press (95)

11. Dot Drill – 3 of each of the 5 exercises – Up & back, L,R, Both

and spin I alternated this with a full set of stairs.  (3 stories)

32 min to complete.  Round 1 was much faster than round 4……lol

Cheers,

Coach G

GPT – Learning in the Summer of ’09

Hi All,

I had a chance to go to a speed and agility certification with the IYCA (International Youth Conditioning Association).  It was hosted by Brain Grasso and run by Lee Taft founder of the Taft Speed Academy.  I learned a great deal about linear as well as multidirectional speed and quickness.  I wish I hand known many of these pointers back in my own competitive days of track and field.  One simple reminder is to try to run faster compared to try harder.  When you try harder you tighten up and slow down.

I look forward to getting out into the community and teaching these skills to teams in the Region of all ages and abilities.  If you know any groups that might be interested in a 1.5 hour clinic please pass them my name as I would be interested in working with a variety of groups.

Coach G

Speed Specialist Lee Taft

Speed Specialist Lee Taft

IYCA Speed and Agility 2009 with Brian Grasso

IYCA Speed and Agility 2009 with Brian Grasso

First Chopper Ride in the Rockies

First Chopper Ride in the RockiesHi All,

Mount Shark Helicopter Pad just south of Canmore, Alberta.  Kelly and I are heading to Mt. Assiniboine Lodge for a few nights of amazing hiking in one of the most rustic places in the Rockies.  There are 2 ways to get there by foot or by helicopter.   Loving the flight that we had in NZ a few summer earlier we opted for the 15 minute heli ride both ways instead of an 8 hour hike.  We were not disappointed.  You can see the landing pad through the window at my feet.

Breath taking is an understatement.  To top it off I got the ride shot gun and this is my view on the flight.  There was a haze everywhere from the forest fires in BC at the time.  Many km from BC and the haze was very thick.

Cheers,

Coach G

Haze in the air from the Forest Fires in BC.

Haze in the air from the Forest Fires in BC.

4 Days later after a steady rain the haze is gone.

4 Days later after a steady rain the haze is gone.

Visit with the Legendary – Bob Gajda – Chicago

Bob Gajda July 2009Hi All,

What am amazing trip!!! I had the privilege of sharing some time with Fitness and training legend Bob Gajda.  In his prime he defeated someone by the name of Arnold in a Mr. Universe contest.  Many college and professional athletes in the Chicago area seek out Bob to get healthy when no one else can help.  He has worked with a true hall of fame list of athletes!!

Bob welcomed me like an old friend and he and his staff were amazing hosts for my visits. All of them were eager to share what they do at their facilities.

My favourite demo of the day was the bungee cord jumping platform.  Bob showed me how it worked and then set me up to try it.  After 3 or 4 different exercises to get my muscles activated, I took the belt off and then tried a jump on my own.  I was totally shocked as I went up in the air and hung there like I had not done in 10 years.  It reminded me of my basketball days in high school and university when dunking was done for fun.  It felt so amazing to get that high again and I thank Bob for the “Fountain of Youth” experience.

I am just as excited to be able to share the jumping apparatus with all of the students that I teach and athletes that I train back in Kitchener/Waterloo.

Bob, thank you so much for your kindness and generosity that you demonstrated to me on my visits to your facilities.  Your clients are very fortunate to be able to work with you.

Also, thanks to Susie, John, Tim and the entire staff for making my visits so memorable.

Cheers,

Coach G

 

Orgone?? – You may want to learn more about it!

Hi All,

I came across this information in an e-mail this morning.  It is pretty amazing!!

Read and learn.  This looks pretty powerful!

http://articles.mercola.com/sites/articles/archive/2009/06/13/Outlawed-Most-Important-Medical-Discovery-But-Why.aspx

Cheers,

Coach G

GPT – Combo Squats by Josh Walters

Hi All,

Josh Walters got a bit crazy today and tried to use every piece of equipment and combine it in one exercise.  This is a pretty unique lift.  Very creative.

Thanks to Liviu Ciulei @ Waterloo Mattress for donating the material and foam for the Squat pad and also thanks to Gillian Huffmon for sewing it together.

Great team work.

Also, former Renegade and now Natural Body builder Adam Colorado  providing a spot and encouragement for Josh.

Cheers,

Coach G