Friday, October 31, 2008

I love Olympic Lifting

The thing is that I don't think it is contributing what people think it is contributing when it comes to sport performance.

Here are a few comments with regard to a previous post:

garrett said...
I was just trying to make the point that if you are using olympic lifting to help with your rugby or Gaa or whatever there is already a high enough chance of injury without your lifting contributing on top.

I agree...I was just pushing your buttons because I can.

So wouldnt it make sense then to go and learn how to do the lifts properly so you can get the most benefit out of it and not injure yourself in the process. Same for benching squatting whatever.
Absolutely agree...the problem is that the Olympic lifts are complex and take not only technical ability but a large amount of functional mobility and stability that is not necessarily essential for other sports...think how much functional mobility is needed to snatch versus how much is needed to run.

This takes a lot of functional mobility and stability.

This does too...but in a completely different way.

So for most athletes not only is there a significant amount of time needed to master the technical aspects of the lifts but an significant amount of time would also be required to attain the functional mobility and stability needed.

For most non professional athletes just finding the time to do any training is difficult enough and all that I am saying is that I use what will give me the most bang for my euro with regard to maximising sports far and away the most cases...that is not Olympic lifting.

I think someone that competes in Olympic lifting is probably going to be pushing a bit harder on the lifts than someone who is using them as part of a training program for their main sport but I think the incidence of injury would be a lot lower than soceer , rugby or GAA ?
I agree...the point that I am making is that for many athletes who are Olympic lifting as part of their training program for their sport is that they are skinning the wrong cat.

Barry Oglesby said...
I see what you're trying to say regarding injury rates in conditioning. But surely something badly performed is going to cause injury no matter what it is?

I agree.

For my money I've never seen many people injured by cleans but I have seen plenty of people done by deadlifting for example.
You need to get out more...I've seen plenty of people injure themselves doing both.

I can't vouch for all of their techniques of course, I didn't train them but that would be my anecdotal experience for what it's worth. (Given that far more people dead than clean).
I'm glad you said this because I think this is the important where near as many people Oly lift as deadlift. The other thing is that no one hurts themselves deadlifting or Olympic lifting with just the bar...get groups mediocre technique wise and strength wise with both and see what happens then.

Can you expand a bit on what you see are the greater dangers in O-lifting?

I think this question may be a result of my incoherent rambling and hopefully I've cleared my views on the issue...if not ask me again?

Thursday, October 30, 2008

Girls Bare Arse

...that's the query on AOL that lead somebody to my site.

I kid you not. I just thought I'd share that with you. I'm really not reaching my obvious target market.

Another query...'What would I look like if I put on 10kg' also led someone here.

Tuesday, October 28, 2008

Squatting is overated

I've been reading a few threads online...and laughing to myself...but also thinking about how big a gap their is between what I take for granted and what people out there on the interweb actually know.

Let me tell you something for free...squatting...and while we're at it...deadlifting are massively overrated when it comes to sports performance.

I won't go into detail here...because god knows I really need my beauty sleep...but squatting and deadlifting are far more important for intermediate athletes than beginners or advanced athletes.

Most beginners whether they be athletes or general trainees are not 'ready' to squat or deadlift when they first walk into the gym and there is a lot of work that can be done to ensure when they are ready they can perform these exercises properly and safely.

Most advanced athletes can similarly maintain their squat and deadlift number utilising squat and deadlift variations as well as supplementary exercises that massively decrease the risk of injury.

The reason that I think these exercises...particularly squatting is overrated is because I don't see the correlation between squat numbers and on field performance...sure I have great squatters who perform excellently in their chosen sports but equally have poor number terms...who perform excellently in their chosen sport despite these numbers.

What I see FAR more often is athletes that have 'balanced' numbers in the gym who stay injury free and perform consistently at a high level in their chosen sport.

Hey Diddle Diddle

Just wanted to say well done to Sextoy...mainly because like myself when I was his age it is clear for all to see that deep down inside of him like me is a fat man just waiting to get out. He's done a great job taming his inner fat man this season.

In fairness to Sextoy he'd done a whole mess of these before I got around to filming it.

When I saw him doing them all I could think of was this though.

Saturday, October 25, 2008

Clearing some stuff up for Joel

This is going to be a little confusing so you'll have to try and stay with me on this one.

Firstly, I have an observation/comment that I want to share with you. I think Blogger has some sort of comment black hole because the question of Joel's that I am going to post about here I am sure I have actually commented upon and or answered previously. Has any one else had comments disappear?

Secondly, I was asked about the length of time I spend composing blog posts as well as a number of other questions about what my 'web strategy' was this week...all of which I thought was extremely funny because I would of thought the answers were pretty that the answers were 'not long enough' and 'I don't have one'. Anyway I'll get on with it my latest poorly structured and planned blog post.

So...originally I made this post....I once said something that upset someone and there were a bunch of comments...the last of which was this one from Joel:

joel hallström said...
Good post Kira. Im like ian, aint sure if im qualifed to comment but since will wanted a discussion i though id do it anyway...
Training adaptions are highly specific. The transfer of training gain is much lower in good athletes. Thats why the higher an athletes fitness is, the more specific adaption. For a beginner most exercises are useful and probobly both strength and speed will improve with some simple strength training.
There's alot of factors that are important do determine the force generated by an athlete, resistance is one.
Lets take an example from "Science and practice of strength training by zatsiorsky".

- A young athlete begin to train with free weights and at first he can squat his BW. In vertical jump he does 40 cm. After 2 years he can squat 2xBW and his vertical jump increases to 60 cm. After two more years he can squat 3xBW. However, his jump performance is not improved because the short takeoff time (the rate of force development) rather than maximal absolute force that now is the limiting factor. Many good athletes need to develop rate of force but continue to train for maximal muscular strength.

I would guess thats why Will have some numbers (depending on what sport you do) that you need to get up to. And until you get to those number there's not that need for developing rate of force since the strength is your limiting factor.

Then later he said this...mainly because he assumed I was dodging the questions.

joel hallström said...
Maybe i should have been more precise. When you get your athletes up to 1.5 BW squat and 2 BW squat, how do you change their program? Do you put in more of plyometrics, explosive training and so on?

So I'll try to list the main points and answer them once and for all.

1. That I have some numbers (depending on what sport you do) that you need to get up to.

I have pretty much the same standards for all sports and all athletes...which are as follows...2 times bodyweight squat or deadlift, 1.5 times bodyweight bench press, 12 reps on pull ups if you are under 100kg and 8 reps if you are over 100kg, 50+ push ups in a minute and 30+ inverted rows. I think these are good standards for any athlete to train for and that the balance between maximum strength, relative strength and muscular endurance is pretty much spot on with regard to overall athletic balance with regard to weight training.

2. And until you get to those number there's not that need for developing rate of force since the strength is your limiting factor.

This one is a bit of a yes and no that yes, strength is a limiting factor or something that needs to be improved but no, this doesn't mean that I don't do power/speed/dynamic/rate of force development work.

As a coach you need to have a feel for these things...when you see athletes train you need to be able to assess whether they are just not strong enough or are they not coordinated enough or not technically proficient or is lack of speed or power a factor in their inability to display their strength. I have plenty of athletes who are 'stronger' than me that don't bench/squat/deadlift as much as technique is just 50kgs better than theirs...people need to get their heads around the fact that it isn't necessarily the strongest or most powerful athletes that are the best because you have to remember how you are measuring this strength or power...think about where you are measuring the gym or in the lab in most cases. Too many coaches and athletes get carried away with chasing numbers needlessly.

As for what I do with athletes who hit these numbers...without dodging the depends. Keep in mind the gym testing is just a part of the testing we do...there are speed, agility and fitness tests to consider as well. In simple terms though once athletes are hitting these numbers we are working on improving their power and all the other aspects of their sport and the volume of their weights work is naturally reduced to allow this.

Another Fatness Update...119.1kg today.

As I said in the video I thought I'd put this up as I must supposedly be even fatter than days ago. I think this is rubbish...I was 109.5 on Monday the 6th of November and was 119.1kg this evening. That's 3 weeks on the dot and people keep saying or making out that I've put on 10kg of fat...I find it hard to believe that people are so stupid that they think that 10kg of fat is all it takes to get your bench from 140kg to obviously I've put on fat...just not 10kgs. Certainly some of the weight gain is water weight...just not 10kgs of water. I've put on some muscle mass and some fat.

There is another bet on the go at the moment...there are details to be worked out but it will essentially involve me maintaining my lean muscle mass while getting down to 10% bodyfat and maintaining that level of body fat for 1 month.

If the money breaks the $US500 mark I'll do this as well.

I've extra motivation now as a young athlete who I've never actually coached and has never actually worked with me told me on Saturday...that 1. I am full of shit. 2. That I've not coached anyone decent. 3. That other players that I do coach are not as good as him. 4. That I'm not the athlete that he is.

In short I held me tongue as it was basically the sort of stuff that only an 18 year old could say with a straight face.

Friday, October 24, 2008

Phillip Brophy thinks I'm injecting drugs...

...he thinks I'm taking estrogen & cholesterol in massive doses.

This is a photo from France of Mark Sexton and myself arguing at the beach about who's the most ripped out of the two of us.

Mark and I don't always fight...this is us in better times...I always give my athletes the love and respect they deserve.

You wouldn't believe what I have to do to get Mark to training.

This is a photo from Pre Season after Mark got back from Inter-Railing...I really had to coax him into interval training.

Thursday, October 23, 2008

Consuming the calorie at a time

I know the blog has been pretty lame this week...I do promise I will make it a blogtastic weekend...have a heap of stuff I want to post just haven't had the time this week.

So as's a fatness update.

Not sure how fat I am percentage wise...maybe Lyle with have a guess.

So 118.3kg today and only a couple of kilograms away from what I think will be my optimal benching weight.

As I said...I've a good bit of stuff to post over the weekend so feel free to all go back to online gambling or looking at porn or whatever else you do on the interweb till then.

Wednesday, October 22, 2008

Motivation is everything...

...well not is important too.

I got carried away doing tricep work this evening.

Banged out a couple of these...not sure how heavy it was?

Also weighed in at 118.3kg that is 109.5kg to 118.3kg in 17 days.

Enough about me...want to say well done to John who did his testing tonight and hit 100kg on the bench for the first time...I wish I had video of it because without a word of a lie it was a 10 second plus grind out from chest to took so long it was almost an isometric cardio session...or at least that's what it would of looked like.

He's going to start a new phase of training now which I will outline in detail over the weekend.

Tuesday, October 21, 2008

Mixed Martial Arts Training

Lately I've been asked a lot of questions about Mixed Martial Arts training. It isn't an area I've had a great deal to do with. I've assisted a few guys with injury rehab and a few with making weight. I've done more work with boxers which has very different conditioning requirements so I am far from an expert. After consulting with my young colleague Lorcan Kavanagh who is an outstanding Mixed Martial Arts enthusiast today he did send me some training videos and information. One of which I've posted below:

I really need to give the whole area a lot more thought especially considering the differing regional styles.

Monday, October 20, 2008

Mission Impossible - Progress Report

Wasn't sure if I was even going to be able to bench this evening as I injured my wrist in a fall on the weekend...the fact that I was talking about agility when when I tripped over my own feet wasn't lost on any of the attendees...any way it went well this evening. Warmed up, did some shoulder mobility and stability work then worked my way up to a clean single at 170kg with my training grip so I was pretty happy with that. The first session I did this time 2 weeks ago I only got 140kg...and an ugly 140kg at that...I then missed at 160kg when Rob offered me €200 if I could get it. Then missed at 150kg as well. So any way it felt pretty good tonight as I had done a session earlier and it was the end of a very long day so I was far from fresh.

I weighed in at 117.3kg up from 109.5kg (I think...can't be bothered going back to check) this time 2 weeks ago so happy about that as well. I am targeting 120kg+ on the day of testing so I'm pretty sure I will get that as well which will make my attempt much easier.

I thought I would layout the template that I've followed so we can go back and look at where it all went wrong two Saturdays from now.

I'm going to leave out all the warm up and mobility and stability can take that as a given.

It is basically a 2 week cycle of training which I'm repeating.

Week 1
Bench Press (Training Grip) - Work up to a single.
Neutral Grip Pull Ups - 5 sets of 5 reps
Chest Supported Rows - 4 sets of 12 reps
Lying Tricep Extensions - 4 sets of 12 reps
1A Hanging Leg Raises - 3 sets of 12 reps
1B Natural Reverse Hypers - 3 sets of 12 reps
1C Back Extensions - 3 sets of 12 reps

Reverse Grip Barbell Row - Work up to 3 heavy sets of 5 reps
1A Pull Ups - 10 sets of 3 reps
1B Elevated Neutral Grip Push Ups - 10 sets of 10 reps
Bent Over Dumbbell Raises - 3 sets of 12 reps
Bicep Curls - 4 sets of 12 reps

Dumbbell Rows - 5 sets of 8 reps
Lat Pulldowns - 3 sets of 12 reps
Close Grip Bench Press - 3 sets of 20 reps
Ab Pull Downs - 3 sets of 20 reps
Lower Ab Curls - 3 sets of 20 reps

Then I've found one other day other than these to do some technical work on my bench which is basically a speed bench day and I also doing some heavy tricep extensions on this day.

The only difference is that the second week on the Monday I've been doing partial presses instead of full bench presses. During the week I've been doing other bits and pieces if and when I could which isn't that often but that is basically it.

Now...this is not a template for is my template for my particular circumstance...which basically to go from having not trained for a few months to benching 180kgs in 28 days. So far so good as I'm where I had hoped to be at this stage...we'll see if it gets me across the line on the day.

Sunday, October 19, 2008

This is why I love the internet

Anonymous said...
Maybe it is because reverse band bench press is a joke for non-powerlifters.

That was the last comment left in regard to my last post and it shows you everything you really need to know about the world of strength and conditioning on the internet.

Firstly, that it is full of cowards. A lot of people on the internet refuse to use their own names or identify themselves. I've heard a lot of plausible but completely rubbish reasons for this...none of which really hold water. The main reason for it is because people like to pretend to be something or someone their not on the is their little make believe world and you should be aware of that when taking advice...because what you are getting is make believe advice as well. Like the guy...let's just call him '21inch Guns'...if only because that seems to be the most common name on the internet...who told me on a forum that he was going to 'kick the crap out of me' turned out that he was in Dublin as I was so I told him where to find which time the whole internet almost exploded...all the people on the forum started going insane telling me to 'settle down' and 'take it easy'...see the problem was they all knew that I wasn't playing by internet rules where you can be as tough and abusive as you like from the safety of your computer...I'm sure they were thinking that they would end up being tracked down as witnesses to what was certain to be an incredibly short this stage 21inch Guns started back-pedalling so fast he would of been burning 1000 calories an hour....apparently the person that said he was going to 'kick the crap out of me' was his 'internet persona' any way...what's the point...the point is...unless you a ratting out Big Tobacco or a major Pharmaceutical get over yourself and use your name even if you want to talk complete rubbish.

The next thing you need to know about the internet is that 99% of the people on the internet giving strength and conditioning advice do not have a clue what the hell they are talking're probably doubting my data with regard to the exact number of clueless individuals on the internet giving is actually much higher than 99% but I didn't want to take away all hope. I'll tell you what I see on the internet...let's take the comment above...Maybe it is because reverse band bench press is a joke for non-powerlifters. This isn't even this persons opinion it isn't something they thought of themselves. It's what they've read or heard said elsewhere and the person that they heard it from heard it from someone else and so on and so on all the way back to the original moron who said it in the first place. Hands up who has heard the same thing said about the bench press in general? I've heard heaps of morons say that you don't need to bench press because there is never a time when you are laying on your back pushing weights off your chest out on the time I heard this from a guy who is one of the heads of an Olympic Weightlifting you not see the idiocy in this? Bench Pressing is irrelevant but Olympic Weightlifting is the answer to every sport's strength and conditioning problem? Give me a break.

I could go on and on about this...just watch this clip.

Maybe he should let the guy all the way onto this chest before pushing him off in one smooth motion?

Lock out strength and rapid rate of force development is incredibly important in field based contact sports. So here you have Anonymous wandering the internet fitness boards and sites dolling out pearls of wisdom like reverse band bench press is a joke for non-powerlifters and people actually listen and pay attention to that crap.

Anyway...I have to go to work...I'm willing to bet Anonymous isn't going off to work with athletes...actually...they probably very sad.

Saturday, October 18, 2008

Joe DeFranco is a rip off artist

I announce my seminar on Wednesday the what does Joe do? He announces his seminar on the 17th and basically copies my format word for word.

Joe DeFranco ripping me off.

He doesn't stop there though...

Here's Deon Anderson the Dallas Cowboys player he coaches Reverse Band Benching 475lbs or 215kgs

Now that video has got 115,000+ views...which is fair enough...but then Johnny goes and does this and gets 600+ views.

Here's Johnny Molloy the St Mary's under 20's player I coach Reverse Band Benching 220kg or 485lb...and for a couple of reps.

But always...there's more.

Here's some dude setting the trap bar deadlift record at Joe's facility.

This is a college athlete that Joe coaches doing a 680lb or 308kg Trap Bar Deadlift.

Now that video has got 34,000+ views...which is fair enough...but then Johnny goes and does this and gets 180+ views.

This is a mentally challenged athlete that I coach doing a 310kg or 683lb Trap Bar Deadlift.

I think because I get so much better results than Joe does he has basically given up and is just copying everything that I do....including ripping off the format of my seminar...I actually feel sorry for Joe...I bet you that all that money he makes and all the fame he has doesn't make him in the least bit happy...I just watched his You Tube seminar announcement while I was writing this....he's even copied staying up really late and hardly sleeping from I'm really mad.

In truth what I'm most annoyed about is that I can't make it over to New Jersey that weekend for the seminar because if I was free I would be there in a heartbeat. Actually now that I think about all those people who swamped me with requests to come to my basically free seminar...yes, I'm talking to the both of you...should probably go to Joe's...I would...his traps and guns are bigger and he is whey more famous at playing internets than I am...oh and I forgot...he's also Poliquin Certified...which I'm not.

Thursday, October 16, 2008

It's all relative

I met up with an athlete today that I haven't seen for ages...the first thing he said was how slim I looked...I'm tipping the scales at 116kg or 256lbs at the moment and I look slim? I must of been an incredibly fat bastard when he knew me....but heh...apparently I'm slim now so it isn't all bad.

Anyway...firstly I sorted out that stuff for Ian. You guys do realise that I often go back and edit old posts don't you?

I had something else that I wanted to blog about tonight but can't remember what it apparently it must have been a everything else about me if you believe what you here...I'd tell you it was true but who would believe me.

I got this comment in an email today...I won't name names (I never do) but:

"Oh and I finished Lyle's book. He likes to crap on just like you. A lot of what he said and the way he said it reminded me of you."

In fairness to Lyle though the fat cow that made that statement was reading his book for a reason...and doing my program for the same reason...and it's all due to the fact that she's always either got rubbish coming out of her mouth usually in the form of abuse or rubbish going into it like the sweets she's filling her face with in this photo on the recliner...I mean Leg Extension machine. So she's got good reason to hide her face.

I really liked that comment for so many reasons...firstly because I immediately found it more insulting to Lyle than it was to me and secondly I really happy with the fact that I can take stuff like Lyle's work and regurgitate it so well that people read Lyle's stuff and it reminds them of me.

Lego Leg Press

I just had to post this because I thought it was so funny when I turned around in the gym and saw it.

See how fast you can calculate the weight on here?

Wednesday, October 15, 2008

Weekend Workshop

I've had a few enquiries about running a weekend workshop....and when I say a few enquiries I mean just that...3 enquiries in total.

I've done a lot of seminars for different sporting organisations on different elements of training but it was always just bits and pieces.

I just want to put this out there for discussion and see what people think.

I was thinking of picking a weekend in the not too distant future (prior to Christmas but not this month) and running a workshop for those that were interested.

I've always said I could teach people 90% of what they ACTUALLY need to be able to do my job in a weekend and I thought that maybe we could put that to the test.

This is what I think the format should be....but am open to suggestions:
Day 1
Screening and Assessment - This would be a chance to go through in detail and explain the various movement screens and assessments that I use and what can be taken from them.
Testing - I'll detail the testing procedure and reasoning behind the tests that are used. We'll actually do a full fitness test on the day so all the participants can experience it for themselves.
Exercises - This will be a chance to go through all the major movements and address all the key coaching points as well as a chance to look at the modifications and adjustments needed for different athletes.

Day 2
Programming - This will be a chance to put everything into to practice. To discuss all the elements of programming and how they are integrated.

Now...what will make this day different. It will be hands on. Not only will it be a chance to work with other attendees but we'll also work with ACTUAL athletes. It won't be a talk fest. What I would hope is that we'd get a good few attendees and I can have a proper lunch provided as well as dinner and drinks on Saturday evening.

I just wanted to get this out there and get some feedback and see what people think of the idea...if there's zero to no interest that's fine as well...I still keep crapping on here on the blog. I just thought it would be a good chance for me to have to 'put it all together' and a chance for people to attend one of these type of seminars and actually walk away and be able to put things into practice straight away.

Tuesday, October 14, 2008

Does this Gym look closed?

I got asked that again today...does it mean that you're paranoid if you think everyone is out to get you?

Does it looked closed to you?

I will do a bit of a tidy up tonight and sort Ian out...I just thought I better clear up the whole 'gym is closed' thing because I'll be upset if I'm there all on my own tomorrow. as usual...I ran out of time. It's after 2am and I've an 7am start and a 10pm finish tomorrow so I need to get my beauty sleep....89hours should do the trick. Will try to sort out the programs for Ian and the girls tomorrow...I'll blog while I eat.

Women's Rugby

I'm scared to punctuate now because of Lyle making me feel like an illiterate moron for writing Video's instead of Videos but I'm just going to soldier on.

I coach some women's rugby players...OK...I just have to have a tiny little mini rant here.

I get shit for not naming names with regard to who I train or coach. Some of the reasons I don't are as follows:

1. A great coach who taught me a lot when I was starting out told me once...don't take all the credit unless you are willing to take all the blame...with regard to the athletes I work with I don't think I deserve either.

2. I work with a large number of athletes that have lots of coaches...they've coaches who work with them at college, club, provincial and national level for their particular sports and events...they do their weight training with me...what does that make me? They have conditioning coaches that are involved with them at some or all of these levels...I know I coach them and they know I coach them...does it really matter who else knows?

3. I have a lot of people I've worked with over the years that have moved on to other teams or even countries...I've got athletes who I haven't physically coached in over 7 years who's programs I still I still their coach? Do I still train them?

4. I know that the fact that I won't do what everyone else in the industry does and have my stupid testimonial page with all 'my' athletes listed so people can marvel at my coaching expertise really annoys people...and that makes me happy.

So where was the girls play matches on Sunday and have team training on Tuesday and Thursday.

So this is what we're going to do:


Recovery session made up of some light conditioning work, some flexibility and mobility work along with some general rugby prehab.

We'll do our heaviest strength day pre training...preferably in the AM but if not we'll do it prior to team training.

This will be our most intense non pitch based conditioning day. We'll also do a heavy core/trunk circuit in this session.

We'll do a power orientated weights session and some light conditioning work. As with Tuesday we'll preferably do this AM but if not we'll do it before training.

This will be similar to Monday just a bit more intense.

A day of rest.

I'll post the actual program later on today...I just wanted to get this up so that when they hassle me later I can point them to the blog and say that it's up and that'll buy me sometime and get them off my case.

The actual details
The girls didn't buy my excuses at all last night so I thought I better hurry up and get this up.


Row - 500m @ 1.50-2.00/500m pace
III Way Band Stretch
Row - 500m @ 1.50-2.00/500m pace
Elevated Hip Flexor, Straight Leg and Bent Leg Calf Stretch
Row - 500m @ 1.50-2.00/500m pace
Lat, Pec and Shoulder Stretch
Row - 500m @ 1.50-2.00/500m pace, 250m @ 1.40-1.50/500m pace for 5 sets back to back
Bike - 5 mins at L5
Horizontal Band Pull-A-Parts - 3 sets of 12 reps
Vertical Band Pull-A-Parts - 3 sets of 12 reps
YTWL's - 3 sets of 5 reps or each
Bike - 10 mins at L5

Cardio - 5-10mins
1A Reverse Med Ball Lunges - 3 sets of 8 each side
1B Overs and Unders - 3 sets of 8 each side
1C Overhead Med Ball Squats - 3 sets of 8 each side
Box Squat - 1 set of 8, 1 set 5 and 5 sets of 3-5 reps
Natural Glute Ham Raises - 5 sets of 8 reps
Ab Roll Outs - 3 sets of 12 reps
2A Scap Push Ups - 3 sets of 8 each side
2B Chest Supported Scap Shrugs - 3 sets of 8 each side
Pull Ups - 2 warm up sets of 8 reps, 5 work sets of 5-8 reps
Altrenating Arm DB Press - 3 sets of 8 reps each side
Lateral Woodchoppers - 3 sets of 8 reps each side
3A Natual Reverse Hypers - 3 sets of 12 reps
3B Back Extensions - 3 sets of 12 reps

Bike - 5 mins L5, 5 sets of 40/20's (L8/L5), 5 mins L5, 5 sets of 30/30's (L8/L5), 5 mins L5, 5 sets of 20/40's (L8/L5), 5 mins L5.

1A Hurdle Steps - 3 sets of 8 each side
1B Hip Pop Ups - 3 sets of 8 each side
1C Linear and Lateral Leg Swings - 3 sets of 8 each side
2A Trap Bar Deadlift - 8 sets of 3 reps (BW)
2B Reactive Box Jumps - 8 sets of 3 reps
Ab Pull Downs - 3 sets of 15 reps
3A Scap Pull Ups - 3 sets of 8 each side
3B Inverted Scap Shrugs - 3 sets of 8 each side
4A Bench Press - 8 sets of 3 reps (60% of max)
4B Lying Med Ball Toss - 8 sets of 3 reps
Torque Press - 3 sets of 8 reps each side
5A Inverted Rows - 8 sets of 3 reps
5B Med Ball Throw Downs - 8 sets of 3 reps
Bridging - 3 sets of 60 seconds (weighted)

Row - 500m @ 1.50-2.00/500m pace
III Way Band Stretch
Row - 500m @ 1.50-2.00/500m pace
Elevated Hip Flexor, Straight Leg and Bent Leg Calf Stretch
Row - 500m @ 1.50-2.00/500m pace
Lat, Pec and Shoulder Stretch
Row - 500m @ 1.50-2.00/500m pace, 250m @ max effort for 8 sets back to back
Bike - 5 mins at L5
Horizontal Band Pull-A-Parts - 3 sets of 12 reps
Vertical Band Pull-A-Parts - 3 sets of 12 reps
YTWL's - 3 sets of 5 reps or each
Bike - 10 mins at L5

A day of rest.

So that'll be it for the girls for the time being...we'll see how they get on and test in 4-6 weeks.

Monday, October 13, 2008


So here is the plan.

Ian is going to do a 2 week transition program...the idea behind this is to get him ready to test and to be able to do a good job of testing.

If I was really a proper internet coach I would have tested Ian when he was over...taken those scores and could have just had him do just about anything reasonably decent for the next 6 weeks and be assured that his scores would all go up....but that would just be instead he's going to do 2 weeks or 6 weights sessions just to get a bit of a feel for things.

His 3 sessions will be pretty straight forward and to put it as simply as possible they'll be 3 full body type sessions with a chest, back and leg focus on each of those days.

We'll also do some conditioning work and do a lot of mobility and stability work to try to iron out some of his kinks.

I'm going to get Ian to get some bands...I think everyone should have them mainly because I don't know anyone that hasn't been better off for using them. We do more with them than just horizontal and vertical band pull-a-parts by the way.

Session 1 - Back Day
Easy 1km Row at 1.50/500m pace
1A Inverted Scap Shrugs - 2x8
1B Chest Supported Scap Shrugs - 2x8
2A Pull Ups - 10x3
2B Push Ups - 10x10
Ab Roll Outs - 3x12
3A Overs and Unders - 2x8 each side
3B Reverse Med Ball Lunges - 2x8 each side
4A Elevated Split Squats - w/u 2x8, 3x8
4B DB Rows - 5x8 each side
Bridging - 3x60 seconds

Session 2 - Leg Day
Easy 1km Row at 1.50/500m pace
1A Hurdle Steps - 2x8 each side
1B Over Head Medball Squats - 2x8
Squat/Deadlift Variation - w/u 2x8, 5x5
Supplementary Quad or Hamstring - 3x8
Lateral Woodchoppers - 3x12 each side
2A Barbell Scap Press - 2x8
2B YTWLs - 2x12 (4 of each)
3A Inverted Rows - 5x10
3B Modified Push Ups - 5x10
Natural Reverse Hypers - 3x12

Session 3 - Chest Day
Easy 1km Row at 1.50/500m pace
1A Scap Pull Ups - 2x8
1B Scap Push Ups - 2x8
Bench Variation - w/u 2x8, 5x5
Lat Pullowns - 5x12
Hanging Leg Raises - 3x12
2A Hip Pop Ups - 2x8 each side
2B Lateral Step Overs - 2x8 each side
Reverse Lunges - 5x12 each side
Back Extensions - 3x12

Now...this isn't the finished article but it is my first draft...I'll talk it through with Ian and se what equipment he has access to and what he doesn't and we'll make whatever adjustments we need to from there.

He's been extremely quiet...he may have gone back to England and deleted the 'bookmark' on his browser...I tend to have that effect on people. to take care of womens hockey now so we'll see if he surfaces. I'll drop him a mail this evening and give him a chance to give his side of the story and post it here when and if he does.

So let's get Ian sorted weights wise then we'll have a look at integrating his conditioning work into his program.

Hi Will...brief list of kit I have access to...the important bits...

power rack w/ chinup bar
olympic barbell and weights
bench inc/dec/flat
cable Xover w/ various attachments
selectable/spin lock db's
concept 2 & treadmill

not sure how I will incorporate reverse the bench maybe but limited ROM...and back extensions will probably need to be done on the swissball
You can do the reverse hypers on your dining room table....just not during dinner. The back extensions we can do by locking your feet under your bench or something like that and using the swiss should be fine.

3 q's on the exercises:

reverse med ball lunge - should the ball be held overhead?
No. Dumbells in hand...I'll make a video and post it here for here.

This is a reverse lunge.

bb scap press - is this a shoulder press involving just the scap's - no arm movement?
That's the one.

modified pushup - how modified?
I'll post the video of this exercise right here for you as well.

This is the modified push up in his program.

The reason I'm rubbing my eyes is because it was 10.30pm when I did this and it had been a long day. Pay more attention to the front on shot than the side on because I was a little cramped for space on the side on shot...I'm sure you get the idea.

Finally...I've been to the iron woody site but not sure which bands to go for...various lengths and colours...bit confusing...can you advise on this when you get time.
Absolutely...I only realised the other day that the blog must have had a little meltdown in the past and the link I had to their site had disappeared from the blog. I will put it back up and I'll also put a link to the band package I think would be best for you right here.

OK...I think you should probably get the advanced package which contains a pair of small, medium and large bands.

That's it for now...looking forward to getting started.

Thanks again.

Sunday, October 12, 2008

I have a follower...

...only one...but that's a start I guess.

Just before I left the gym today I realised that I hadn't got around to answering the question that was posted regarding what band pull-a-parts should look like. So I thought I would quickly make a video with the horizontal and vertical variations...well...I got a little carried away and went all Jimmy Smith on it's arse...and went a little over the top...I'm posting it as is. I thought for a while about ditching it and actually scripting and organising a proper video and making it tomorrow. I was even thinking of shaving, washing and maybe even holding my gut in the whole time I was on screen. But then I realised that would be extremely you can take it or leave it.

I think what I'll do is actually put a bit of a structure to them in the future and I'll need to think about it but if people think the whole band/shoulder thing is a goer than I'll do work...if not and people hate it...then definitely expect many more.

Shoulder Mobility/Stability Work

Project Ian
Well in truth it isn't really a project...I'm just going to help him with a program. We'll do a basic transition program for 2 weeks then test and look at all the results and take it from there. I'll do the first bit of this tomorrow.

Friday, October 10, 2008

It's all about the money...

...everybody seems to be training now only for takes a bet to get any one do do any thing...which is fair enough I suppose...I just wonder how bad the credit crunch is going to hurt training! should I put this...let's just say...heavier athlete was complaining about it being 'unfair' to praise lighter guys pull Hogie had enough...put on the x-vest and loaded it up so that he weighed as much plus some and banged out as many plus 3 pull ups.

So then the bet was double or nothing that Daz could do 11 pull ups and equal Hogie and the time and place was set....

Daz decided he'd go double or nothing and try to break his previous best to match Hogies effort at 101.7kg's.

I need to have a meeting with Hogie because he obviously doesn't realise this is a Lat Pulldown machine!

As you may or may not know Ian came over from the UK to might know him better as 'ian said....' of endless comments and questions fame on the blog.

To cut what is going to be a long story a little shorter at least. Ian hung out for a couple of days watching me do little to nothing and learning more from the people I coach than he did from me....which is pretty much par for the course.

Damian was helping him with his rowing technique...I think Ian only fell out of the boat once.

Yesterday we basically had a look at him and did some assessments to see where he was at.....

Some over head med ball squats

What I always do is basically just tell some one what I want them to basically as possible...sort of like David Attenborough I like to observe animals/athletes in their natural environment then see if it is something that can be coached out of them with in this case....try to keep the ball over your head, sit back more and keep a tight arch in your back...and this is what I got.

Do you see much difference? The only good bit to come out of this assessment was the fact that he blew the arse out of his pants.

After the highlight of the pants exploding it just went downhill after that.

I can't believe he asked me before this why I thought he might be having a strange sensation when he does push ups?

More curves in that spine than the there is in the Monaco Gran Prix. I said...this is a long story cut shorter but essentially next week I'll outline what we're going to do with Ian. He can explain what he got out of it and what he wants to do and what his goals are and I'll do my coaching bit...that's the bit where I say...shut up and just do what I say.

Wednesday, October 8, 2008

Mission Accomplished

Although I have a feeling that just like when I last saw that written that it may not be true. I've finished everything in my 'to do' list...although I'm sure I've probably missed something. was also the start of what just might be Mission Impossible. Firstly, the bet is now up to €450. I'm actually going to sit down at some stage tomorrow to layout a template to hopefully get me across the line on the day. I'm going to have to play it by ear a little because today I'm absolutely aching...yesterday I did the following:

Warmed up...did some shoulder prehab stuff...warmed up on the bench...worked up to 140kg's...which felt UNBELIEVABLY heavy...then tried 160kg and failed miserably...this was due to Rob offering me €200 if I could do it...I went back and tried 150kg and failed at that as well...did some inverted rows afterwards and thought long and hard about what I got myself into.

So I'll have to just try and train as smart as possible and get as much work done between now and then.

Did some back work today and didn't feel to bad so we'll see how I get on come the 1st of November.

Tuesday, October 7, 2008

I thought it was about time for another of these...

...what stuff did I tell people I'd do that I haven't? I thought I would do a bit of a homework tidy up of all the stuff that I said I'd post or questions I'd answer that I immediately forgot as soon as I said I'd do it?

I've a bit of a program writing backlog at the moment as well so if you are reading this and thinking...why the hell haven't I got my program rest assured you are on top of my 'to do' list and I'm going to do them all this afternoon and evening and completely clean up my 'to do' list. So if you don't have your program tomorrow morning and you are still waiting for one email then.

So if you have new stuff or old stuff post it here and I will check it all off this week and get completely up to date...maybe that will cut down on the hate mail.

Monday, October 6, 2008

The Bet

After me maxing out at 140kg today....expect this to climb significantly.

The lads are betting that I can't bench press 180kg on the 1st of November 2008. So far they are betting €300 in total that I can't do it and I'm covering any and all bets...I won't be updating the blog again till then because I don't want to waste any physical or mental energy...I think I may need it all.

I just wanted to post this because I thought it was cool...only an American could come up with this.

Thursday, October 2, 2008

Want to say a few well dones

In no particular order...but well done to Chops...who managed to lock himself out of the gym even though he had the keys...I couldn't believe I actually had to tell him to 'push the door harder' when he told me that apparently...according to him...'someone had bolted it from the inside'...must have been the security fairies then? Anyway with a little help over the phone he managed to get into the gym.

John also deserves a mention...he did a couple of months with me a while back then went solo for a couple of months with the program we put together and he's come back pulling like a freight train. He's come back in really great such good shape I'm actually surprised he came back at all. Any way I am glad he did...because I am going to have so much fun dialling his work up an extra notch. He's built a fantastic endurance base and we are going to really work on his power production this month and see where it gets guys who are interested in training and coaching should actually stop badgering me and start asking him questions because I think you'd get a good perspective on what training with me is all about.

I also want to give 'The Rower' a pat on the back as well...a little while back I told him he was an embarrassment to professional sportsmen the world over and was a fat mess. The Rower has basically never trained with me and he's actually someone else's athlete hence the assumed name but he took in and has taken on extra sessions with me. He's done everything I've given and the only question he's asked is how hard and how fast I wanted it...his training that is. He's given it everything every session and I wish I had more athletes just like him....actually while I'm at it I wish I was more like him.

His session today went like this:

5x500m with 60 second recovery
5 mins at Level 5 on the bike
8x300m with 45 second recovery
5 mins at Level 5 on the bike
12x150m with 30 second recovery

These were his times.

Wednesday, October 1, 2008

Let me tell you how dumb I am...

...I'm so dumb I don't even understand Ian's question.

Ian said...
Are there any intraweb guru's reading this blog...unlikey with only 7 readers...4 of whom are Will's relatives but you never know...who know how to collate the main blog with the comments?

I know you can do a 'feed' of the main blog and have all the blog posts visble in one go but you don't get the comments too.

Someone please help him because I haven't a clue what he's talking about.

Barry said...
Yes I've always wondered how much time these guys coul possibly be spending in their gyms if they had so much time to blog and write articles.

Exactly...people should think more about that when they read some of the rubbish on the web.

I'd be interested to hear your thoughts on conditioning for short, intense bursts of activity, 5 minutes in length to be exact. I watched Munster vs. Cardiff last week and watched the Munster back line during a passage of play. Between tackling, line breaks and general play, I reckon each one got through a hell of a lot of work in the 5 minutes. It got me to thinking about how we prepare for bouts and that maybe we go about it the wrong way. Subsequent conversations with other S&C coaches have led me to think on it further. I'd be interested to hear your thoughts on preparing someone for an MMA bout. I'm forming new opinions myself.

Nice question...I got that feeling I always get when I feel a rant coming on when I read that...I think I might write a piece on know one of those posts where I go on and on about 10 different things simultaneously making little or no sense whatsoever.

João Mimoso said...
Will Heffernan said...
I do these drills on court...with the ball...cmon Mimo...lift your game...I can't come over there and actually coach your team for you.

Yeah. I went stupid for a moment. Thanks a lot, Will. If you want to come and do a guest coaching session, you're welcome to do so HA HA.

I will come do that if you want when I have a free weekend in a month or so.

João Mimoso said...
I'd just like to add that, while there are a bunch of dipshits on the S&C industry( i know some and have been "taught" by a few other), Eric is definitely not one of them. His stuff, at the very least, always makes me think (whatever that means), and is well worth it. I'm a bit biased,though.

I like Eric too...I just hate some of that marketing shit he was in everyone well knows...particularly Eric as I tell him all the time.