Bolts of Lightning

Did you see this article?

A couple updates here before I get to the content for the week...

1.  I have been telling you about some of the updates to the WWSP website that I have been making.  Well 3 of them are up now

• New content images, showing you what you get when you sign up 
• A FREE demo that shows you the ins and outs of your online account, and all the cool features 
• A FREE 30-DAY TRAINING PROGRAM!

    Check it out here:  www.worldwidesportsperformance.com

2.  I am very happy to present my newest online partner, Dr Jack Singer.  He has some tremendous content on Sports Psychology and Mental Skills Training, and based on what I know and have read about him, is a leader in his field.  Here is his info:

Dr. Jack Singer is a nationally recognized, certified Sport Psychologist.  He has a Diplomate from the National Institute of Sports Professionals, and this award is only granted to ½ of one percent of all psychologists who apply for it.  Dr. Jack works with elite athletes as young as eight and as old as seasoned professionals, in all sports.

In addition, Dr. Jack maintains a special Certification in Clinical Hypnosis, from the American Society of Clinical Hypnosis. A firm believer in “Mind-Body Medicine,” Jack is one of only a dozen or so Sport Psychologists around the U.S. who has this Clinical Hypnosis Certification and he teaches powerful, self-hypnosis skills to all of his athletes.  This is truly the “difference maker” for every athlete who wants to not only maintain her/his peak performance skills consistently, but for every athlete who wants to have an “edge” on their competition! 

 

Find him at:

1. www.askdrjack.com
2. www.howtousesportspsychology.com

 

OK, here is today's article.  I have been digging around my website a bit, and this is a good one that I wrote a few years ago.  Did you get to see this one?  It is on Uphill Training for Speed Improvements.  Here it is:

 

“Wanna Get Fast?  Find the Nearest Hill!”

(appeared in Football Stories magazine, November 2004)

Walter Payton was famous for it.  Jerry Rice could regularly be seen on NFL Films and ESPN bringing young receivers along with him to experience it.  Even Rocky did it, to get ready to fight the Russian in his fourth movie.  For years, we have seen coaches and athletes from all sports and levels incorporating uphill running into their practices and training programs, to improve their performance and demonstrate their dedication to their sport.  Whether they involved the tallest mountain in the Arizona desert or the nearest hill at the local park, some of the most grueling training programs out there involve the use of running up an inclined surface.  In previous years, coaches and athletes have chosen this mode of training for one simple reason:  it is downright hard!  Little did they know that a structured plan of uphill running and speed drills can produce tremendous improvements in speed as well!  In this article, we will look at how and why this occurs and provide a sample program that athletes can use on their own hills, to take their game speed to the next level!

To understand how uphill programming can enhance speed, we must first look at how this is accomplished.   We focus on three major factors to improve with training:

1. Overall sprint mechanics, in making each stride as efficient as possible
2. Strength, involving both the lower body and core musculature
3. Overall conditioning level

Continue reading at:  http://www.worldwidesportsperformance.com/pdfs/Uphill%20Speed%20Training.pdf

 

Yours in Strength,

 

Jesse

 

Waste of Time?

I had an amazing Saturday afternoon this past weekend.  I got the opportunity to present to a group of Elite level basketball players at a camp held at a local Division I University here in Philadelphia.  The camp was composed of 60 Freshmen and Sophomores in high school, and they had been identified as some of the best players in the area at their age group.  Needless to say, there were some flat-out studs at this camp… and most of them were way taller than me! 

The topic I chose to speak about was “Conditioning Your Body for Division I Basketball.”  We talked about a number of different areas that communicated what it was like to be a D-1 student-athlete.   These included a section on the commitment to a structured, year-round strength program, new ideas on conditioning, athletic testing standards, and mental toughness ideas, to name a few.  But there was one topic I mapped out for them that I thought went over very well, and that I wanted to break down for you guys in the blog this week. 

The section title was “Are you Wasting your Time?”  Prior to my talk, I took the time to break down the college athlete’s average week in terms of their time requirements.   What are they required to do, and how much time outside of these requirements is available?   From there, and most importantly, how are they spending that discretionary time?  Is it used productively and in a way that will better them as students or athletes?  Or is it wasted and used in a way that will better them at mastering the Wii?   Here are the averages that I came up with.

There are 168 total hours in a week (24 hrs x 7 days).  Of that 168:

• 56 hours are spent sleeping
• 18 hours are spent at practice
• 22.5 hours are spent in class
• 18 hours are spent studying
• 2-4 hours are spent studying film for their sport
• 21 hours are spent eating
• 3-4 hours are spent training or working out

That’s it… that is the average college student-athlete’s time requirements (and I was very conservative on some of those numbers… believe me, it is RARE for a college student to get 8 hours of sleep EVERY night!)  This breakdown leaves 20-30 hours of discretionary time, that they can choose for themselves how to use! 

Each of the athletes at the camp told me at the beginning of the talk that it was their goal to become a Division I Basketball player, and to hopefully make it into the NBA at some point.  After this portion of the talk, I asked them:  How will you use your time when you get to college?  How are you using your spare time now, as young high school athletes?   If they are truly committed to their goals, they will spend a good portion of their discretionary time working on things that will help them reach those goals… extra court time, additional studying, extra lifting or conditioning, time to stretch, etc.   

You will always make time for social activities like hanging out with friends, television, video games, etc.  Very few young athletes I know need to budget time for those, they usually happen pretty easily.  But it’s the extra work that needs to be mapped out and scheduled.  Without making it a priority, and making a conscious effort to get in your extra work each week, it won’t happen.  And the goals you set for yourself may not happen either…

So now ask yourself… How are you spending your time?

 

Yours in Strength,

Jesse

THE NUMBER #1 WARM-UP DRILL OUT THERE

Hello, and I would like to welcome everyone to my new Blog!

 

This is the brand-new format of my "Lightning Bolt Series," and we are happy to have you!  I am sure you will find the information on this blog to be as informative and as educational as the old format, but much more colorful and exciting.  Hey, we even have a video today! 

 

I also invite all of you to take full advantage of the "Blog capabilities," and post a comment at the bottom.  I would love to know what you think of the content and of the overall format.   Enjoy...

 

 

THE STATIONARY STRETCH LUNGE

 

 

 

 

 

Download Stretch Lunge

 

A lot of times, I get asked the question, "If you could do only one exercise in the weightroom, what would it be?" 

Well, in terms of the weightroom?.. I'll save that for another post (haha)!

But if you are asking about a dynamic warm-up drill?  Here is my answer:

THE STATIONARY STRETCH LUNGE

In terms of "bang-for-your-buck," this one has it all!  Remember the 3 goals of any good warm-up routine:

1. Lengthen the tendons and muscles to reduce the risk of tearing or pulling injuries
2. Raise the body's core temperature
3. Excite the "mind-body link", to energize the athlete so they feel ready to compete

Because of the great range of motion in your lower body musculature that this deep-lunge position demands, there is a tremendous amount of stretching and lengthening going on in some key areas with this drill:  glutes or hip extensors, hip flexors, your groin or hip adductors, hamstrings, and the muscles of your upper and lower back.  That's a lot out of one exercise!

The deep position, the shifting, and the large amount of musculature that is called upon to execute this drill automatically means that this is a great one to raise your overall core temperature.  And lastly, just from using this drill with countless amounts of athletes, I have seen everyone stand up from it to say that they feel loose and pumped up.  You can tell on their expressions that they are energized and ready to perform!

The video shows 3 "shifts" for one side of your body, then a step to the other side of your body to go into 3 more "shifts."  To get the full warm up effect, I would suggest 5 each side.   Also, a key coaching point is to attempt to get your full forearm to touch the ground, inside your foot's instep.  Your flexibility may not allow this deep range at first, but keep trying!

This is just one great drill, and to truly get an all-encompassing warm-up, should be combined with other movements.  But add this one in today, to electrify your whole routine!

Yours in Strength,

Jesse

PS.  For some other great warm-up tips, check out the Coach's Corner page at www.worldwidesportsperformance.com!