4/28/11

Woke up early and ran an easy 5K.

10:00am

Warm-up
Sumo Deadlift worked up to a heavy single 220kilos ~ 484lbs
It felt ok, still pretty weak but getting it back
Close stance low Box Squat worked up to 315 x 5 - very easy
Reverse Hypers 3 x 12
TRX Pikes 3 x 12
DB Split Squat 2 x 8 ea leg

4/26/11

Our spring game went well this past saturday. Our guys competed their butts off and the enthusiasm was great!

Today's Training

7 x 200 yds in 42 sec or less

1 arm DB Rows 2 x 12 ea

DB Bench Press 65's x 12, 85's x 12, 100's x 8, 110's 2 x 6, 100's x 6, 85's x 6

Standing T-bar rows 5 x 10
BB Shrugs 5 x 12

DB Shoulder Press 3 x 8
Face Pulls 3 x 15
Rear Delt 3 x 10ea

DB Curls 3 x 10



10k in the morning!

Back at it

Back to blogging! Its been a while since my last post. With so many things going on, I had to prioritize the use of my time and cut a few things out. Unfortunately, blogging and Toastmasters were a few of those things that had to be put on hold. I'm looking forward to get back at it now that things have settled down. As far as the half marathons, they went pretty well. I did the Miami Half marathon in 1:48 and 3 weeks later I did the Ft. Lauderdale Half Marathon in 1:56. All in all I was fairly pleased.

Winter training with Football went very well! We had some astounding results in the 6 week period that I had before Spring Ball. We are just finishing up spring ball now with our Spring Game being this Saturday, April 23.

My Training had taken a little bit of a hit as things were hectic and I was really only getting something in 2-3x per week. this past month I have been more consistent and have added some more weight training back into my program.

Todays Training 4/21/11

A.M.
Warm-up
M.E. Deadlift-worked up to a 5RM and today is was only 420lbs (weak!!!)
SSB Close Stance Free Squats 3 x 10 and 3 x 5 @ 225lbs
SL Squats 2 x 8 ea
SL RDL's 2 x 8 ea
Lateral Band Walks 2 x 20yds ea way
Back Extensions 2 x 10

P.M.

Intensive 5k finished in 23:51 which is my best in quite a while! I averaged a 7:46/mile pace.

Almost race day!

I had a great weekend! It started off with presenting our weight room and philosophy to a large group of Football recruits. It went great and had a lot of great questions. Immediatly after that I went over to the arena to stretch and warmup our Men's Basketball team before their ESPN2 game vs. UALR. We won by 17 points in front of one of the best crouds we have ever had. After that I enjoyed a great evening with my wife.

Sunday, my wife and I woke up and went on a 5 mile run. I wanted to sprint the first 5k and cooldown the last two miles. It resulted in getting a PR in the 5k at 22:15 and finishing with 38:00 in the 5 miles. Im feeling great going into the race on Sunday. My goal is to finish the half marathon in 1:45.

We started our 2 week of winter training w/ Football and the enthusiasm continues to build. I'm looking forward to grinding out with these guys and helping them achieve the goals of our program.

MLK Day 20k

Happy Martin Luther King Day. Jess and I ran a 20k (12.45 miles) in honor of MLK as our last long run before race day. It was cloudy with a light drizzle but was perfect for the run because it wasn't too hot. I was fairly pleased with my time (1:46:21) especially because I didn't really push hard at all throughout the run. I just wanted to get used to running that long. I am now fairly confident I will finish the upcoming ING Miami Half-Marathon in under 2 hours and accomplish one of my many goals for 2011.

Men's Basketball continues to do well as they are now 6-0 in the Sunbelt after beating Western Kentucky 78-73 . Our next game is on Saturday Jan. 22 at 1pm vs. Arkansas - Little Rock at the Burrow! It is a nationally televised event on ESPN2. This will mark the first time ESPN has televised a sporting event on FAU's campus. Looking forward to continued success!

1/12/11

Another great day today! Men's Basketball got another W last night and improved to 12-6. They now go on a road trip to play a couple HUGE league games vs. Middle Tennessee and Western Kentucky. Hopefully they will return to Boca with a 6-0 conference record.

I formally addressed our Football team today as the Head Strength Coach. The meeting went very well. I reviewed the offseason plan, schedule, introduced the Iron Owl Challenge and went over our program expectations. My first workout as Head Strength and Conditioning Coach is tomorrow at 6am. Dark and Early! Every huge feat starts with one small step!

Had a good run tonight. 3.5 miles in 26:14. This is the best I've felt in a while...no achilles pain!

Back at it!

I took a break from blogging with vacation and the holiday. I have been running while still nursing a sore achilles. Its getting better. I had a eventful weekend with a basketball double header on Saturday! Coach Chancellor Dugan got her 300th win as Women's Basketball defeated Arkansas State 56-52. Men's Baketball also got a huge win as they defeated Arkansas State 61-57. It was highlighted by a great defensive effort getting 10 stops in a row at one point helping us go on an 18-0 run.

I went on a good run today. I just wanted to get a good hour in at a good pace. I ran at a very steady 8:00/mile pace and got 7.6 miles in that hour. It was one of those runs that made me feel it was race day. 21 days until the ING Half Marathon in Miami!

Today, Coach Schnellenberger introduced me to the Football team as their Head Strength and Conditioning coach. I am now completely responsible for their training. Going from being the assistant to now the Head offers me a great opportunity and an exciting challenge. I'm looking forward to starting the offseason, where championships are won!

Wednesday 12-15-10

As always, last night's Toastmaster's meeting was great. I did not give a prepared speech, but I served the role of Timer. The timer is an essential role to each meeting and it is another opportunity to speak multiple times throughout the meeting. The 4 prepared speeches, however, were awesome and I learned from each of them:
- Any talent not exploited to its full potential is a waste
- All successful relationships center around 3 questions and your answers to them determine how succesful that relationship will be :
Question #1: Can I trust you? If you do always do what is RIGHT (ethically, morally) people will always trust you.
Question #2: Are you commited to excellence? Do your best. If you always do your best to be excellent whether it is with your relationships, friendships, career, etc., nobody can question you.
Question #3: Do you care about me? Follow the Golden Rule. Do unto others as you would have them do unto you.

- When you are angry there is a good chance you wil give the best speech...that you'll ever regret
- Chinese Proverb: Every long journey beging with the 1st step
- A father of 3 boys died and left his sons his 17 camels. In his will, he left the oldest 1/2, the next oldest 1/3 and the youngest 1/9th. After many arguments and deliberation they still could not come to an agreement as those fractions did not even out over 17 camels. They sought an unbiased 4th party for mediation and consultation. She said that the arguments had gone so far that there was nothing really that she could do but give them her camel. They now had 18 camels. The oldest was awarded 1/2 of them (9), the next oldest was awarded 1/3 of them (6) and the youngest was awarded 1/9 of them (2). That left 1 left over and they gave it back to the lady and everyone was happy. Moral of the story: sometimes a seemingly unsolvable problem can be solved when an unbiased person or group is brought in to consult or mediate and offer thoughts or ideas that haven't been thought of by the people with a disagreement.
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I spent most of the day tying up and finishing a lot of little projects that needed to be done before I leave for a small vacation. I'm going to visit my best friend and enjoy the christmas party he is putting on this weekend. Today also happens to be his birthday. Happy Birthday George!

Todays Training (Deload Week):

30 min run - Not fast at all just wanted to get some time in
TRX
- Ext. Rotations 2 x 12
- Rows 2 x 15
- Curls 2 x 15
- Pullovers 3 x 10
- Explosive Starts 3 x 10 ea leg
- Knee tucks>Pikes (Prone, feet strapped in) 2 x 8 ea
- Push-ups 2 x 10
- Flys 2 x 6
- Lateral Lunge 2 x 10 ea
- Single Leg Squat 2 x 10 ea
- Tricep ext 2 x 12
-Supine rows (feet elevated) 2 x 8

Weighted Back Extension 4 x 10
DB Shrugs 4 x 12

Foam Roll/ Stretch

Men's Basketball plays Troy tomorrow night to open conference play!

"Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win" - Sun Tzu

Another Productive Day

Today has been another productive day. I spent the majority of it putting the finishing touches on the Internship Manual that we will provide for our spring interns. It includes: Roles and responsibilities and the entire curriculum of articles, handouts, slides, assignments and projects. After being an internship coordinator for a few semesters now, I have worked tirelessly to improve their learning experience and make each semester better than the last. This updated manual is another step up from last semester.

I have also found that as a supervisor, it is important to provide clear and concise direction and roles to your staff. I have come to find that not everyone just knows what needs to be done or how I want it done and many aren't driven enough to find a way to make things happen on their own. Just like our athletes, we expect them to all have that internal drive to be great but many of them don't. We, as strength coaches, are here to motivate them and push them to be successful. I have found I need to deal with my interns the same way. Very few are self motivated enough to do what it takes to make it in this field. Its my job to show, clearly outline, and motivate them to achieve the level of excellence that is required. From that point, its on them whether they put in the work to make it happen.

Toastmasters tonight at 7pm.

Training - Monday 12/13/10

Got some much needed work done today preparing for our spring interns. My achilles is really sore today from the race yesterday so no running. Recieve some ultrasound , stem and ice for treatment.

Todays Training:
Fun with the TRX (1st time using)
- Warm-up
- Pullovers 2 x 12
feet elevated (prone position)
- push-ups x 5>mtn climbers x 5ea> pikes x 5
- push-ups x 5>mtn climbers x 5 ea> pikes x 5> oblique twists x 3 ea
- oblique twists x 5 ea
rear foot elevated
- Single leg bulgarian split squats 2 x 15 ea leg

- SL squat 2 x 10 ea leg
- Hamstring Curls 2 x 10

- Rows 2 x 15
- Rows x 12> bicep curls x 12> front raises x 8> rear delt flys x 6] x 2
- rear delt flys x 8
- tricep extensions 2 x 12

All in all a decent workout. Active recovery, alternative strength, core and mobility work.

Men's Basketball tonight @ Siena 7:30pm. Another big road test vs. a quality team.