Wednesday, January 28, 2009

This is getting ridiculous

You guys really need to stop turning up here...I'M NOT HERE ANYMORE...get it through your skull. We're all over here now.

Monday, January 26, 2009 need to try and catch up

The blog has moved over to WordPress...we're all over here having a great time and you losers are still over here missing out. Just look how cool it is...

This is just so you recognise the place when you get there.

I know it is a major hassle but go to your bookmarks and change my blog location to or write to google and tell them that you were looking for me and that they sent you here instead of to my new place.

Thursday, January 22, 2009

Shhhhhh....I want you guys to be really quiet

Keep your heads down and come over here where I am. Don't tell any of the idiots though...we'll see if we can ditch them. Make sure that the last person that leaves turns out the lights here.

I know people are going to be pissed...especially those that have just linked to my site...but if they love me they'll forgive least I hope so because I'll probably eventually move everything to my own website at some stage.

So anyway...from now'll find my blog over here at

Tuesday, January 20, 2009

So I better get back to business before Lyle calls me an idiot again

I thought I'd throw up 2 different sessions tonight.

The first is Vinny's. He's just slowly getting back into training and he's had so many injury issues that I didn't bother doing a screening as I knew I would end up with a repetitive strain injury in my elbow just filling out the screening form.

His session tonight was as follows:
Rower - 5x500m with 1 minute recovery between efforts.
Block 1
1A KB Reverse Lunges - 5 each side
1B KB Rows - 10 each side
1C Push Ups - 10
As many rounds as possible in 10 minutes.
Rower - 4x500m with 1 minute recovery between efforts.
Block 1
1A Step Ups - 5 each side
1B Inverted Rows - 5
1C Hanging Leg Raises - 5
As many rounds as possible in 10 minutes.
Rower - 3x500m with 1 minute recovery between efforts.

This is what this session will do to you:

Luckily Vinny coaches in the Irish Basketball Superleague so no matter how much stress I put him under he always gets plenty more at games.

The other session I thought I'd throw up is Louise and Fi's. They've training on the pitch tomorrow night and a power session to do with me on Thursday. This is what they did tonight:
Bike - 3x2mins with a stretch between each effort.
1A Hurdle Steps - 2x8
1B Hip Pop Ups - 4 double legged then 8 single leg hip pop ups
Trap Bar Deadlift - 2w/ux8, 5x3 working up to near max on the last 2 sets.
Seated Leg Curls - 1w/ux12, 3x12 with an isometric hold at the end of each rep
Bridging (Front, Left Side, Front, Right Side, Front - 30 seconds each hold smooth transition from one to the other) - 3 sets with 1 minute between sets.

This is the girls on their 3rd set praying for it all to be over.

This is why they need to do so much trunk work...this is Fi running around with some French women hanging off her while playing for Ireland.

Chest Supported Rows - 2w/ux12, 5x8
Modified Hindu Push Up - 3x12
2A Natural Reverse Hypers - 3x12
2B Back Extensions - 3x12

Watch out everyone...I've been thinking

As you well know I've been wondering what I should do with the blog. Myself I am pretty happy to just ramble on as is but I've had some emails and conversations with people that got me thinking that there might be a better way to do things so once again I am going to throw it out there and see what people think because as I see it there are a few choices:

1. The status quo...and no I don't mean the band. I mean just keep doing what I'm doing....which is basically promising a lot and delivering a little and taking forever to do so.

2. Through consultation and negotiation with you guys...that is the people who can be bothered to comment...I actually put some effort into the process. What I was thinking is that I could keep blogging here as I have been but at the same time set up a website with a view to having the main part of the website 'bloglike' but go back over this blog and take out the good bits (which shouldn't take long) and work those bits over and write them up as articles to make things easier to search for people finding the stuff for the first time. The reason I was thinking that this might be a good way to go is because I was thinking about each section containing not only the articles but clips from the seminar covering those topics and finding a good way to facilitate discussion on the topic (forum). I think it would be a good way to try and get across my views on the subject get it out there...then you guys would have something to ask questions about and subsequently rubbish and ridicule?

3. Is the option half way in between 1 and 2. I just go back and or get some help form interested parties in going back over the blog and better tagging the posts that are already here and just trying to improve the functionality of this site?

The good thing is that the second choice will cost money...I have no idea how much but I'm pretty sure that the interwebs are not completely what I was thinking of doing was finding out how much then just saying...'The website will cost this €$'s and I'm not paying for it so it's up to you guys to contribute €$'s to get it up and running.' that way if absolutely no one is interested in contributing a cent towards it then I know that's exactly what the idea is worth. The third choice will require some people actually giving a shit about making this blog better by taking the time to go back and try and tag and categorise the hundreds of posts that have already been made and being apart of whatever group forms to agree on the method of tagging and categorisation. The reason that I think all this is a good thing is because if a) no one wants to even throw in a buck to get the website/forum thing happening then that will be my reason for not doing so...that isn't worth it and b) if no one gives a shit enough to go back and tag and categorise the current blog then once again whenever anyone complains about not being able to find what they are looking for I can are the only person who cares.

Which all leads us back to the very first choice...where nothing changes and everything stays the same. I just keep rambling and adding stuff if and when time permits and you guys either like it or lump it.

Sunday, January 18, 2009

Abdominal Training for Idiots

Abdominal training, core training, functional trunk training...whatever you like to call it is something that I've always struggled to understand. Now it isn't that I didn't understand how to do it more that I didn't understand what the hell so many other people were trying to do when they were doing it.

I've had athletes boast about doing 500 sit ups a night...about being able to do bridges for 5 what?

Doing even a hundred sit ups is just plain stupid...if I told you that I did some bench pressing and that I did 3 sets of 100 reps what would that tell you...I mean if you didn't know how totally jakt I was...pretend for a second that I was a normal trainee. Ask yourself this question...what do you think this would achieve? Now, 1 set of 100 reps you could make some sort of argument for...perhaps as a set of 100 to failure or near failure...but 3 sets? How easy would the 1st and 2nd sets have to be to be able to get out the 3rd set? It doesn't make any sense to me...but I see this sort of thing in programs all the time.

I won't continue to go into all the stupid ab/core/trunk training there is out there because I just don't have the time. Instead I will tell you briefly what I tend to do.

For me there are only a few ways to train your trunk (that's what I call it...because I tend to throw in back and hip extension work into this group as well). You either do it statically or dynamically or pick exercises that combine elements of both and you either do it in a single or multiple plains. While you are doing any or all of these things you do it in 8-20 rep range. Obviously the 8 rep stuff is done quite heavily and the higher stuff is obviously lighter. The 'feel' of this work though is the same as it is for any other muscle group and exercises.

Now once you can hold a bridge for a minute and do do 50 consecutive sit ups you need loading...just doing more reps is like doing bicep curls with the pen that you fill your diary out that you can do all the reps you like...nothing is going to happen.

So we tend to start out easily with simple flat and side bridges/planks...this is easy static work. We use weighted ab pull downs and lower ab raises...simple dynamic work. As people progress the loading increases as does the complexity of the exercises to the extent that a lot of people looking at the exercises wouldn't even know that they were intended to target the trunk.

I am going to put this on my list of stuff to far we have neck strengthening work and trunk training...oh yeah...and that other tonne of stuff I said I'd do and then forgot about.

2km Rowing Race

We did an easy recovery session in the gym today and finished it with a not so easy rowing race.

2km as fast as possible any way they liked.

In all well did I select those two teams to ensure a hard fought race...I know the capabilities of my athletes better than they know themselves...that's why my expectations are always so low even though theirs are so high.

The race results.

On another funny note

I posted this video of Sinead the other day and the video was posted on another training site....which is fine...I've got no problem with that.

The reason I know that it was posted elsewhere is because on YouTube when you post a video you can see how people came to find it and view it. So anyway I went to the site to see what else was there and I saw the following comment in relation to the video.

Anonymous said...
If you want to maximize this exercise, resist any movement at from the chest to the knees. Compensatory movement makes this video a disaster. harsh but true.

Does anyone else see a problem with this? Let me try and translate this...I have a lot of experience translating idiot as it's a language I am fluent in myself.

Now when this idiot says 'resist any movement from chest to knee' do you think maybe they are talking about maybe doing a bridge? Do you think that maybe they just think this is a poorly executed bridge and that Sinead is just a bit of a tidy freak and couldn't resist tidying up around her while she was trying to bridge?

I'll give them the benefit of the doubt momentarily...lets say that they were trying to say that the athletes trunk should be held as rigid as possible while executing the plate shifting...this poses a problem or two as I am not sure exactly how any rotation will take place while resisting any movement from chest to knee...maybe they meant resisting all movement...except...for the movement needed to actually execute the exercise.

Anyway...if people can't actually see the purpose of this exercise then I doubt that any 'explaining' I do is probably going to be wasted...which just made me think of what I'll post about next.

My coffee has me thinking

Just have a couple of random questions.

1. What are peoples thoughts on me changing this whole thing from a blog to a website? Pro's and Con's anyone? I'm not much fussed either way but people who just turn up here or who are actually looking for something in particular seemed to be fussed about it because I get their emails mentioning stuff they missed or didn't see or only just found. The blog is brutal for actually trying to find anything and that is mainly my fault because of the post titles and that I don't use post labels and that sort of thing. So tell me what you think or what you think would be a good way forward.

2. I was talking to Fergus Connelly the other day...he's just like me only smarter and more informative. He's currently working as the 'Mr Spock' of the Welsh Rugby Union and he was saying that he thought I really should integrate some sort of forum with the blog where people can ask questions and generally waste their time when they should be working or doing something constructive? I was thinking about this as well with regard to the upcoming seminar. I am going to video the whole thing...mainly so I can for want of a better word 'analyse' it afterwards. See what works really well and what didn't and what I need to make clearer and what I can brush over. This first seminar is really going to be a pilot seminar as it'll be the first time that I've used the format I'm planning. What I am thinking about doing though is finding some way to post bits and pieces of future seminars as an 'opener' for discussion on the subject. So people can ask specific questions and get specific answers. I also want to create a training resource. I want to document my work process so people can take pot shots at me and rubbish me both on my own forums and on others...I like giving people something to talk about.

3. I'm also wondering if anyone has any suggestions regarding other gadgets or features that they've seen or like on other better blogs than this one that they read or have seen that I could possibly rob or add to this less than spectacular blog to make it seem like it was better when new people first come here...I mean before they actually read what's here and discover there is much less to it than they thought originally when they first find this site?

So give me your thoughts and or suggestions on this topic or others? What do you think I should do with the blog? How do you think I could improve it? I mean bedsides getting someone else to write it.

Friday, January 16, 2009

Segregated Sessions

I'm going to have to start segregating some training sessions. I had some complaints from the lads that their performances were hindered because the ladies were making them feel self conscious and more than a little emasculated.

The girls did a mixed session which went something like this:
Lower Body and Upper Body Mobility and Stability
Trap Bar Deadlifting - A few to some reps for some sets.
Box Jumps - Some reps for sets.
Reverse Band Bench Pressing - Triple for sets and a couple of singles at the end just for the craic.

Single Arm Cable Rows (Power Position) - 12 reps for 3-5 sets
Plate Shifting - 3 sets

Setting a new plate shifting ladies record

Good to see Sinead finally achieving something in the realm of sport...I mean playing for your country is great and all but whole teams do that...only one unique individual can hold the plate shifting record.

Comparing apples and bananas

willwayland said...
hmmmm $1000 +$500 flight dorrars to spend a week with joe defranco?

or a €105 and a short drive down the country? does that €105 include the magical Ireland markup?

Thanks for the comment and you have a very cool name by the way.

With regard to the whole Joe DeFranco thing....why would you want to spend 10 times as much on an IMITATOR when you can have the real deal right here...I mean Joe's most famous bloody program....the ONLY thing he's famous for is Westside for Skinny Bastards....and where did he get that from....that's right...he ripped it off Westside Barbell.

Joe thinks just because he has outstanding success year after year and because he produces fantastic athletes and has an amazing business and love for what he does that people will just brush over the fact that he thinks he's better than me...he thinks he can keep me down just by holding it over my head that he has a Poliquin Certification and I haven't. It just ain't going to happen.

I already outed Joe for what he is in the Joe DeFranco is rip off artist post...but if you want more proof have a look at this:

On January 10th...I post this video of ROK doing some Box Squat Broad Jumps

This was posted on the 10th of January.

The very next day....obviously after another night of pouring over my blog Joe posts this video....

This was posted on the 11th of January.

Does this exercise look familiar to anyone who trains in the facility? I mean there's athletes who've had this in their program at least since last summer.

It is sad really...I mean...I really should of just let Joe take a would have been far less embarrassing for him.

Actually though the reason that I am only charging €105 and only taking 15 people is because I want the $1000 for Joe and $500 for flights so I can go to one of Joe's seminars.

Thursday, January 15, 2009

The Practical Principles of Strength and Conditioning Seminar

In case you missed it...I'm running The Practical Principles of Strength and Conditioning Seminar on Saturday the 7th and Sunday the 8th of February.

I am going to be teaching everyone attending this seminar everything I know about strength and conditioning and how to apply it to maximise athletic rest assured there are going to be plenty of breaks and I am going to have to talk really, really slowly...and I'll also have to try and figure out what the hell I am going to do with all the time I'll have left over on Saturday afternoon and all day Sunday but I'll work something out.

Warning: Places are filling up fast!

I just wanted to warn everyone...places are filling up exceptionally quickly...I've been inundated with people desperate to get their name down...requests are flooding in at a rate of almost 1 person every 2 weeks. The seminar is only 3 weeks away and at this rate it looks like it will be sold out by some time 20 weeks later in June. So be sure to hurry if you are looking to attend....or don't hurry...either way from the looks of it it isn't going to make much difference.

Don't miss a chance to learn one handed snatch technique and so much less.