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.
_________________________________________________________

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.

First Blog Post

Happy Monday! I'm looking forward to another productive week. I had an excellent weekend and I got to spend some much needed quality time with my wife. Saturday, Men's Basketball beat Hofstra 63-59 for their 3rd win in a row and now improve to 6-4 on the year!

Sunday, my wife, John Burnside and myself ran the Boca Raton 10k at Spanish River Park.

It was a great day for a race. I kept up with John for about 4.5 miles but then he slowly pulled away from me. John came in at 45:45, I finished at 46:14, and Jess finished at 55:05. This was definitley both of our fastest 10k's we have ran. Afterward, we went and checked the results board and much to my surprise, I placed 1st in my age group (Male, 25-29)! John took 3rd place in his and Jessie to 4th in hers. It was a great showing all around.

For me to place in anything that involves running is quite surprising to myself because I have never liked or have been good at running. This just goes to show you what the power of the mind can do. Set some goals ( lose 30 lbs, run a half marathon in under 2 hours), have a plan, and be consistent! I've lost the 30lbs, the half marathon is in January. I'm well on my way!

Also on sunday, Women's Basketball beat Goergia Southern 68-65 after overcoming an 18 point 2nd half deficit. It was awesome to see them stay locked in and come together as a team to overcome some serious 1st half adversity. I hope this proves to them that great things are possible when they lock in and play as a team with great effort. We just need to start games with that in mind and we'll be fine.