Battle rope training for swimmers

The use of heavy ropes for cardiovascular/strength endurance work has become a staple modality for conditioning power athletes such as rugby and football players.  We have been experimenting, with great success, using the ropes for conditioning other sports, most notably swimming.  Using the ropes we can reproduce a similar motion to the swim strokes, with an explosive component, at the end of the rope stroke, with the strike on the ground.  Here are examples of two of our fantastic swim athletes working the ropes,

Alex Osterhage Does a free style movement

Eric Limkeman Coach, Pro Triathlete and Washed Up Swimmer, demonstrates the Butterfly method

You don’t have to be a teenager to work hard. Just work smart!

 

 

I am posting this video in an effort to show the possibilities of achieving your fitness goals if you do it in a smart way.   The person in this video is:

1. vital as anyone I work with
2. isn’t a teenager
3. has had knee reconstruction earlier in her life
4. is able to accomplish high intensity work sets
5. works smart, most of the time, using recovery techniques, foam rolling, static stretching, dynamic warm ups, etc

Don’t hold yourself back because of lack of knowledge on how to proceed.  Find a qualified trainer to help you achieve your goals!

How do I add weight the right way?

I am usually concerned with losing body fat for clients, but with football players the question is always, how do I gain mass?

The key to gaining mass is always increasing carbohydrates and calories.  What this usually looks like, is eat more crappy food, which results in the a gain of some very negative (fat) weight, and very little positive (muscle) weight.

A sample positive meal plan for bulking or mass building for a 200 pound person  would look like this:

• Meal 1: 4-6 cups potatoes or 3-4 pieces of whole grain toast, 10 ounces of grilled meat or fish or 4-5 eggs, 1 banana
• Meal 2: 2 cups of brown rice, 10 ounces of grilled meat, 1/4 cup of peanut or other nut butter
• Meal 3: 3 cups of pasta, 10 ounces of grilled meat or fish, 1 table spoon of olive oil
• Meal 4: Large sweet potato, 10 ounces of grilled meat or fish, any green veggie
• Meal 5: 2 cups of brown rice, 10 ounces of grilled meat or fish, 1/4 cup of peanut or other nut butter
• Meal 6: Cheat Meal (Ice Cream/Milkshakes with additional Whey protein)

Obviously adjust the food quantity for your individual starting weight, but as your weight increases, your calories need to increase to accommodate the increase metabolic needs.  A 180 pound body needs more calories than a 160 pound body.

Our PowerAthlete Centerville Girls Dominate Again

 

 

Claire and Amy were a huge part of the Centerville Lady Elks win over Beavercreek

A truly amazing individual

Obviously it is possible to do whatever you envision for yourself, if you believe you can.  Greg McElroy, quarterback of the No.1 ranked team in the nation, oh and a Rhodes Scholar candidate!  Obviously a slacker!

Unquestionable Leg Strength!

Its about the philosophy not the tools that you use!

As always different trainers and gyms swear by one piece of equipment or another as the end all be all of training.  Each week its a new tool, not technique or method, that is the only way to to complete conditioning.  The video below is a little extreme, but it proves my point that you need to worry about your ultimate goals and produce a training philosophy around those goals, not worry about the tools that you are going to use to implement that philosophy. In this video, they use no traditional gym equipment, but I think you will agree they are pretty well rounded on all aspects of their fitness.  Philosophy/Method not the tools!

Simple, Intense Circuit

This video shows the circuit I used yesterday, it shows that large amounts of equipment are not necessary to get things done intensely.  I design innovative circuits all the time, to keep client’s attention and to keep them motivated.