Coach Dan
Certified Sports Performance Expert
Lineman Drills : Phase 1
The key to offensive line play at the high school level is simplicity. As a coach it is important to pick 10-15 drills that fit your system and get your players to be superior in these specific drills. Players especially linemen like familiarity, you can always continue to get better at the fundamentals! Through my personal experience as a player and coach there is one offensive minded phrase that has stuck with me and that is “ATR”...
3/2/10
Varsity House has added a new WARRIOR to the roster...
Jay Lally
Jay Lally was in the building for his first session at Varsity House and brought the pain! Check out the video and dont miss this new and exciting class.
3/6/10
Big Mikes Blog #7
Competitive Strongman, Certified Sports Performance Coach
Hey everyone in this week of training I was going for some singles. On Monday I started off with trying to hit some singles in the one arm DB overhead press and I worked up to 140 in each arm. Wednesday I was looking for a single on my back squat and my jumps were like this 455x1, 500x1, 525x1, 550x1, and 565x1 which was a new personal record. I continued to work on my 2” inch deep deadlifts by pulling 405x15 in 35 seconds. Some of my accessory work was walking barbell lunges with 205 into eccentric glute hams. On Thursday I went for a single on the 2 board press and I was able to hit 335x1 with 2 chains on each side as well as working up to 140x6 on my DB floor press.
This Saturday was spent working with new varsity house warrior Jay Lally. He put us through a conditioning circuit. Then he put us through what it is called Ginastica Natural which was originated in Brazil and is influenced by the ground movements of Jiu-Jitsu. I really enjoyed it and it felt great on the body. I look forward to continuing working with Jay Lally and this form of training to keep my body flexible and ready to keep competing at a high level.
Strongman Sunday started with axle clean and press for reps in 75 seconds. I did the 260 axle for 6 reps in 75 seconds. Next was farmers walk and I went for 340 in each hand for 50ft but finished it with a few drops so the goal is to finish it with no drops. Then I went for 310 in each hand and I finished it in 9.5secs. The third event was the 750 tire for 10x3 with a 45sec rest. The last event of the day was the 335 stone for height. I was able to work up to putting the 335 stone over 58.” After that was a trip to Chipotle for a massive burrito! For the upcoming week I’m going to be deloading and doing some active recovery, so check back next week and until then keep training and keep eating!
-Big Mike
3/7/10
Big Mikes Blog #8
Competitive Strongman, Certified Sports Performance Coach
Hey everyone this week I was deloading and on Monday I did some seated DB presses, YTW’s, and some inverted pull ups. On Wednesday I did some split squat jumps and walking DB lunges. I also did some extra hip work like hip overs and tuck unders. On Thursday I worked DB presses for 4x10 and some close grip pull downs. Also I did some extra int/ext rotations, along with some shrugs and band burn pull downs. Strongman Saturday, focusing on power and speed I did some triples on the log and for stones 10x1 with the 240 and 280. In the past I rarely would deload but I need to be smarter as training gets harder. Next week I will be starting a new 4 week block of the program, so check back next week and until then keep training and keep eating!
-Big Mike
3/14/10
3/21/10
Big Mikes Blog #9
Competitive Strongman, Certified Sports Performance Coach
Hey everyone hope training was strong this week. This week I started a new 4 week block of my program and I was looking for a 5 rep max on my lifts. On Monday I worked to 305 on the barbell for my overhead. Also I did some max rep work with my DB bench and hit 17 reps with the 100lb DB. On Wednesday I was box squatting with 3 chains on each side and worked up to 450x5. Also I did some rack dead lifting with the mini bands double looped and 2 sets of 2 chains working up to 500x1. Some accessory work was BB reverse lunges into plate loading eccentric GHR’s. On Thursday I was benching with 2 chains on each side and worked up to 265x5 and did some DB inclining benching working up to 110x6. Some accessory work was max rep pull ups, neutral grip pull ups, and chin ups using straps super-setted with T-bar rows. I was able to 20 pull ups, 15 neutral grip, and 13 chin ups (this was painful and miserable!). I ended the day out with some reverse hypers.
Strongman this weekend I did some axle power cleans focusing on trying to generate a lot of power working up to 233 for a couple singles. Next was some work on the 900lb tire for 10x1 (working on the” one time” which is flipping the tire straight through in one continuous motion without placing it on your leg). The day was ended with some stones in where I did a stone series of 280x1, 310x2, and 335x1. I will have an article up next week on the anatomical movement of loading a stone so those interested check it out. It was another hardcore week of training and next week I will be looking for some 3 rep maxes on my lifts. Check back next week and until then keep training and keep eating!
-Big Mike
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