Author Archive

WARM-UP	FOAM ROLL
	STRETCH
	A.  Hurdle (6) Walkovers (forward/ lateral/ single leg)
	B.  Lateral One Hurdle (over-back) x 8
	C.  In place 360 degrees lunge series (forward x 8/ lateral x 8/ backward x 8/ rotational x
		~do all 8 then move on to next directional lunge
	D.  Isometric Stabilization (see below)
	E.  Plyo Circuit (see below)
	F.  10 yard dynamic- hi knees/  butt kicks/  a skips/  high steps/ shuffle/ carioca/ backpeddle/ build ups
DAY 3		weight/ sets/ reps
Main	1.  Raised Leg Lunge	wux8/ 25×8/ 35×6/ 45x 4-6
Secondary	Reverse Glute	x 12
Core/ Explosion	Russian Twists	25×15/ yellowx 12/ blue x10
Main	2.  DB SLRDL	40×12/ 45×10/50×8
Secondary	TRX Single Leg Box Jumps	x 12
Core/ Explosion
Main	3.  Jammer	wux8/  a.185×20/ b.225×15/ c.SS-275×8-225×10-185×15
Secondary	Seated DB Rear Delts	25×12/ 30×10/35x 8
Core/ Explosion
Main	4.  Pull-ups	5 x 8
Secondary	TRX Push-ups- Valslides	x10-5, 10-5
Core/ Explosion
Main	5.  Decline Sit-ups	3 x 15
Secondary	SB Supermans	x 8 (each leg)
Core/ Explosion	Single Leg Planks	x 15 secs (each leg up)
Conditioning/	150 SHUTTLE X 4
Speed Training
PLYO CIRCUIT	ISOMETRIC STABILIZING
A. QUICK HOPS	A.  FRONT RAISE HOLDS (DB- 10LBS)
B. POGOS	B.  SIDE RAISE HOLDS (DB- 10 LBS)
C. SQUAT JUMPS	C.  SCARE CROWS (YELLOW BAND- REAR DELT PULL HOLDS)
D. SPLIT SQUATS	D.  FLY HOLDS (BLUE BANDS)
E. BLURPEES	E.  FULL CAN HOLDS (DB- 10 LBS)
F. SKATERS	F.  ROW HOLDS (BLACK BAND)
~10 SECS EACH	G.  PUSH UPS HOLDS (MIDDLE OF PUP)
~1 MINUTE REST	H.  VERTICAL PRESS HOLDS (DB- 15LBS UPPER ARM PARALLEL TO GROUND)
~2 SETS	~ 15 SEC HOLDS
	~SQUEEZE SHOULDER BLADES TOGETHER
	~DB 5-15LBS

Let me know if you have any question.

DS

valslide exercise see:

http://www.youtube.com/watch?v=SxzQjbJLLJk&feature=related

1:54

do 10 push ups first than 5 knee pulls than 10 and 5 once more for one set

First of all, when you design workouts, doing body parts is a thing of the past. Workouts should be designed based on movement patterns (push, pull, knee dominant, hip dominant, etc.) I know that at least 75% of the population still trains chest- tris/ back- bis…. So minimally an important guideline is train biggest to smallest muscles.

2. Follow a written plan.

Set goals by writing them down and keep your workouts in a small workout booklet. It’s not so much the weights I’m worried about (depends on your goals). It is much easier to get through a workout when you have a game plan and follow it through.

3. Make sure your workouts are balanced

If you do 2 exercises of pushing, you should also do 2 exercises of pulling. At the end of the week count them up and make sure there aren’t an excess of exercises focused on a movement pattern or muscle group.

For example: If your week of training lower body sums up with Squats/ leg press/ leg extensions along with leg curls than you are setting yourself for lower body imbalances. From what I see, most people push much more than they pull and do more knee dominant than hip dominant exercises in their overall workouts.

4. Longer isn’t better

Keep your workouts at an hour max.

5. Warm-up before you workout.

This seems obvious but I am still amazed at how many people walk in the gym and not only start their workouts but start with weights that they struggle with.

6. Rest muscles at least one day after a workout.

Not only will this not give you any results, it will result in overuse of certain muscles and eventually result in injury.

7. Quality over quantity.

It’s not how much you do or how many times you do it. It’s the amount of effort exerted and if exercises are done right it will take less weight to get the job done. Young bucks don’t get this point yet but as they get older and they’re shoulders start to ache they will appreciate a lighter load for the same affect.

8. Do what you know

Don’t try all the new crazy fads out there to look cool. Chances are you’re probably doing it wrong and not only look like an amateur but are probably hurting yourself in the process.

9.  Diet is everything.

You can train your little heart out but if you don’t eat to achieve your goals you will not get there.

10. Core work doesn’t mean abs.

Everyone understands the importance of core training but few do it right. Its not about crunches and sit-ups. It’s about stabilizing the core through planks, chops, and anti-rotational exercises.

This was actually hard to do because I wanted to keep this simple and reiterate some points that are talked about in most fitness magazines. When it comes to training the biggest thing is to train smart and stay committed. If you are doing the right things chances are results will follow. Once you start seeing results its easier to stay on course.

Train Smart

DS

     One thing I’ve found about the fitness industry is that it is always changing. What was the best way to train is constantly being questioned and tested through studies. For example, while I was playing sports years ago, we always stretched prior to doing anything. Then the idea of static stretching started to be questioned and the movement pushed to warming-up the body before stretching. This resulted in the Dynamic Warm-up which explained that the body needs to progressively warm-up and stretch dynamically (stretching with movements) in order to optimally prepare your body for a workout or game. Static stretching became taboo and studies were actually published that said it negatively affected performance. Now we have foam rolling and myofacial release (self- massaging the body) followed by static stretching once again and the Dynamic Warm-up. Mike Boyle said it best when he revealed that sometimes you need to do what makes your body feel best and static stretching helps your body feel good and loose before activity.

     The other thing that really stood out to me when listening to the speakers was the passion, knowledge, and overall enthusiasm of helping others. You can tell that all these guys have spent their entire life dedicating themselves to the betterment of others. Constantly tweaking things to find a better way to help someone in need is their meaning of life And it really is amazing how far we’ve come. The speaker that particularly stood out in this sense was Todd Durkin of Fitness Quest 10 in San Diego. I know Todd as the Head of UnderArmour Training Circle and am amazed at how much positive energy this guy exudes in everything he does. He always strives for greatness, knows how to motivate people, and gets the most out of everyone he is around.

     I left this Summit with renewed energy and passion to conquer the world. The event opened my eyes to a few ideas that I need to get going and helped me remember a few things that I have gotten away from. It was a great venue with some really good people. It definitely added a little fuel to the fire. Its always good to reach out to the leaders in your business and continue to grow with it. Make sure to leave time in your busy schedule of life to do whatever you need to grow yourself in your business.

Get Better Every Day

Don

PS-  CHECK OUT THIS VIDEO MONTAGE.  SOME OF THE STUFF WE’VE BEEN DOING AT SPORTS U

->>>>  http://www.youtube.com/watch?v=DrfL248PjSk

 

By now everyone understands the importance of core training. Your core is the foundation of your body. If your core is weak, think of the foundation of a house, if there is a crack in the foundation, eventually you will have problems. Every movement we make utilizes core strength & stabilization. All power & explosive movements begin with the initiation of the core to stabilize the body and allow for full use of strength and momentum built in the body. A strong core will result in a more optimal force. If there is any weakness or imbalances within the core, the body compensates and reduces the force applied even if the strength is there. A weak or unbalanced core is also much more susceptible to injury especially long term because the body will constantly find ways to compensate for the imbalance and cause a domino affect of injuries (low back, knees, feet…) The body is an amazing piece of equipment. It is truly a sophisticated system of different components working intricately with each other in order to achieve optimal results. When it comes to movement, everything begins with the center/ pillar/ core of the body.

     When we speak of the core or pillar of the body we are not just referring to the abdominals. The “Core of the Body” includes: (1) low back, (2) obliques/ transverse abdominals (3) hips (4) gluteus and (5) the abdominal area which includes the upper, middle, & lower abs. The components all work together, so when one component is weak then other parts compensate without you knowing. In the beginning, this isn’t a problem, but over time this will cause problems.

     So it is extremely important to incorporate all 5 core components into your workout. Also, it is important to train the core the same way you do the rest of your body. That means doing 50 crunches or Russian twists alone is not going to fix a problem area. Especially if you are an athlete looking to build power & explosion. You need to increase intensity and resistance. But sometimes with core work that isn’t that easy. Luckily there are a wide range of core exercises that can be incorporated in any strength/ speed program. The questions that come up in adding pillar work is what, when, and how much?

     When? Most programs finish off their workouts with core work. I think this works in terms of building stamina and endurance, but I feel there is a need to incorporate core work during the meat of your workout to focus on strength, power, and explosion of the core. There are exercises/ movements that really work the core as well as are mainstays in most good programs.

     Deadlifts (and variations), squats, push press, and lunges all have a strong recruitment of core muscles. Pretty much any movement done on your feet is going to require the activation of the core to be stable. If you really want to ramp it up, do single leg or single arm movements to force your core to deal with the body imbalance.

     In terms of exercises that really are designed to focus on the core, the following exercises are great strength building core exercises that hit the 5 areas of concern:

1- Cable/ MB Chops (Hi-Med-Low)- Tranverse/ obliques

2. Reverse Glute Ham Raise- Gluteus

3– BOSU/ SB Cable Crunches- Upper/ Middle Abs

4- Back Extensions- Low Back

5- Lying Band Knee Pulls/ Supine SB Pullthroughs- Hips

CHECK OUT VIDEO  ->    core 3  (THANKS TO BRIAN DOWLING, IGNORE THE AUDIO- JUST TRIED TO SHOW THE EXERCISES)

     Lastly, I want to remind you that the best way of getting ripped abs is not to do more core work. The best way to actually see your “abs” is in your dieting. You can do a core exercises, have the strongest abs & low back in the world but won’t be able to see them through the layer of fat covering them if your diet stinks.

“Stay Positive, Stay Simple, & Do What You Know”

Don Sellari

     Well once again Memorial Day is here.   Memorial Day in North NJ is unlike anything in the rest of the country.  While signifying the end of school or the beginning of summer.   Most teens and early to mid-twenty year olds have been gearing up their workouts to get ready for the weekend down the Jersey Shore (similar but not like the MTV show). 

     It is similar to a Show for a bodybuilder or opening camp for a athlete.   You can see it in any gym that you belong to.   They come as flocks with faux hawks, tight shirts, and guinni tees.  The numbers and intensity of this group builds as the day comes closer.  You know the day is close when the groups enter the gyms with hugs and gittiness as they compliment each other about how good they look (even if its not the truth).  Everyone knows it is an important weekedend and how much effort is being put forth for the day.  A simple, “Hey Cuz, you look ripped!”  can go a long way for that recipients mental health.  Consequently, a negative comment like,  “Yo Bro!  Wats up man, have you been liftin?”  could be extremely detrimental to the self-confidence of a young fist pumper.   After a comment like that we’ll see the true valor of young up and comer.  He can either use the comment as fueld and  step up his game to  get a few more sets of bi’s in before the day or can pull a reversal and stop training all together and pull out of the weekend trip.

     So with the last few days before the herds are seen heading south on the parkway.  It is extremely important to get one more tone setting workout out in that will have you looking you best and ready to take your shirt off at the instants notice (boardwalk, house party, or if your really feeling it at the club).

    So here is one to try:

Warm-up

Bullshitting with your boys to plan out each day and night of the weekend

Mobility

Arm swings and some shoulder pre-hab to help really extend the overhead fists

Leg swings & Hip Flexor work for full extension on Kicks on the Dance Floor

Lift

1.  Bench Press 3 x 8,6,4

ss w/  Tri pushdowns x 8-12

2.  Pec Dec Flies 3 x 8-12

ss w/ Crunches x 25

3.  Pulldowns 3 x 8-12

ss/ w push-ups x 15-max

4.  DB Front Raises x 8

ss/ w Side Raises x 8

5.  Shrugs 3 x8-12

ss/ w Calf Raises x 25

6.  Rope Pushdowns x 12

ss w/ Preacher Curls x 8

Cool Down

Final touches on abs

Figuring out where they’re staying and who’s driving  DTS

Remember Question Before Doing!!!

DS

AGILITY SUICIDES

This FINISHER (see blog on Sport Conditioning)  is an easy one to implement to any workout or practice.  It is a variation of the Suicides done mainly in basketball but is a great conditioner for most anaerobic sports.  It is a continuous agility sprint that requires the athletes to touch the lines with their hands (not just feet) to improve mobility and range of motion.

10 yards and back-  backpeddle- sprint

10 yards and back-  shuffle- shuffle

10 yards and back-  carioca- carioca

10 yards and back-  lateral run- lateral run

10 yards and back-  sprint- sprint

Watch it here –> Finisher

Variations:

• Distance can be manipulated (longer to shorter-  50,40,30,20,10/  short to long/  short 5 yard suicides….
• POWER AGILITY SUICIDE means add push-up, squat jumps, blurpees, mountain climbers, core exercises…  (you get the point)

Coaching Points

• Make sure athletes maintain good form in their different agilities-  shoulder stay square on shuffles, arm drive on lateral runs, good athletic positioning in shuffles and backpeddles,  touching the lines with their hands
• Remember what you are conditioning for-  specific to sport, don’t get crazy with the distance.  Shorter distances at higher intensity works best

Check out the video

Talk soon

Don

 Brian Dowling has wanted this his entire life. As a young kid, he grew up watching and emulating the great football stars playing for Wayne Hills Football. He knows and remembers almost every athlete to play for Hills since he can remember. And he has been working his tail off to be one of those names. So far he has not dissappointed. Without getting specific with stats, lets just say that Brian has had as good of a sophomore and junior season as anyone has had at Hills. But what makes Brian tick is that this isn’t good enough. He just doesn’t want to be remembered as “one of the great players” in Hills history. He wants to be in the argument of having one of the best season ever. And he has a great chance.
     His recent performance at the NIKE Camp at Penn State where he walked away with Running Back MVP Honors shows his ability and drive to be great. Even though Brian is a integral part of the Hills Baseball Team, Brian has continued to train and get better whenever he has a breather. His training regimen will intensify after baseball and into the summer.
     Every so often athletes like Brian come through and just get it. He sees the light at the end of the tunnel. Brian understands that he will be good next year, but thats not good enough for him (or Coach Olsen). Brian will do everything he needs to do in order to get where he wants to be. I’m very interested to see where that is.

http://www.northjersey.com/sports/hs_sports/recruiting/94580919_Dowling_s_stock_rises_after_MVP_honors.html

Click Below to See Short Video of Brian Training:

->  Brian Dowling

STRENGTH TRAINING

PRICE:

YOUTH & BASEBALL/ SOFTBALL (2/ WEEK) $99

FOOTBALL/ SOCCER/ WRESTLING….  (3/ WEEK) PRE-REGISTER (PAYMENT) $120 OR AFTER JULY 1 $150

Click here to view the Brochure

 

 REGISTER AND YOU WILL RECEIVE AN EMAIL FOR PAYMENT OPTIONS

Anthony Gomez had finished his high school career as good as anyone can, he left Don Bosco as an All-State selection on the number 1 team in the country.  He was the MVP on a team that didn’t lose a game his senior season.  “Go Go”, as he if often referred to as, went to Vanderbilt with all the confidence in the world, but even still no one could have predicted his start to his collegiate career.  http://www.tennessean.com/article/20100402/SPORTS0602/4020333/Vanderbilt-freshman-Anthony-Gomez-adds-pop-to-baseball-lineup

This may surprise others but it doesn’t really shock me.  Anthony is a great athlete that listens to instruction and immediately incorporates it into his athletic repertoire.  He has great control of his body and quickly implements what he learns in the drills we perform and then translates it to the field.  I was very impressed with his body control and understanding of the need to be an efficient athlete. 

It obviously translates to the field.  Great job Ant!  Keep up the good work!

Keep Gettin Better!

Don