Thursday, April 28, 2011

Typical day at our facility...

I hope that you're reading this blog to help further your knowledge, I am very grateful that you're seeking the information we share...

We are a Strength & Conditioning facility, that strictly trains ATHLETES!

Our clients range from middle school up to pro level Athletes. They also play a wide variety of different sports. Our philosophy is based around Power development, which we acheive through many different types of exercises.

The priority of each member is safety first, technique second, and finishing with weight. We pride ourselves on teaching these principles to our athletes, so that we may help them Dominate on the field of play.

If you're new to this blog and you're interested in finding out more about what we do, please visit our main site


Friday, April 22, 2011

Squat - Bench - Cleans Part.2

I went over why the old school programming doesn't cut it in regards to training Athletes any longer...
Any program that is inserted into any school, team or club must be led by a Coach that instills proper technique above all else! If this is not the main focus of the staff to have an athlete perform each movement with great form, then you're being put at risk of injury.


I definitely want all my clients to walk out of the gym healthier and stronger than when they walked in to our facility. We have their best interests at all times. The risk vs reward is an issue in the design of each work-out / program we teach the Athletes.

If I teach or allow an athlete to not perform a movement correctly, then I will be setting them up for failure in future lifts and failure on the field of play. We use the lifts in the weightroom as a means to help make each athlete Bigger, Faster and Stronger. Which in turn will allow them to better perform their sport.

Lifting weights is a tool to prepare them for battle. It is not meant to replicate the sport in which they play.

Squats are a great exercise for developing the lower body and core. They also increase ones speed and help with injury prevention of the knee if done correctly. But if you can teach an athlete to put 400 lbs on his back and have them squat it correctly, they will definitely gain quickness and agility.

Bench Press is a great upper body mass builder, but it has nothing to do with throwing or catching a ball. Nor does it help you swing a bat at a 90 mph fastball. It does however improve a Linemans pushing power and it can also increase the stability of the front shoulders. There are many different exercises that can help an athletes pressing power, that doesn't have you laying on your back. There are a ton of different types of push-ups that will make you explosive and strong! Take a look...

Let's not forget about the ladies either. Check out some of the exercises we have them perform. They move and play just as hard as their male counter parts, so we have them move weights just like them as well.

I am always trying to learn on how to improve on my coaching style and also how to create the best programs in order to help my Athletes acheive maximum results. Recently I was able to watch some great work being done at a local gym near my house. Please watch this video of my good friend and mentor Sean Waxman, Owner and Head Olympic Lifitng Coach at Waxman's Gym. His athletes acheive some amazing results through his diligence and knowledge.

If you're in the Inland Empire, and you want to train with Coach's that preach and practice TECHNIQUE first...then look us up STRONG 101 GYM in Corona, CA 951 346-6900

Sunday, April 10, 2011

Squat - Bench - Cleans

Just last night I received a text message from one of my College Ahtletes, about the training regiment at his school. Here's how the conversation went...

Him: The only time that I have free is on Saturdays in the a.m.

Me: Damn... How is the training at school?

Him: It's allright, I'm benching close to four...hit 225 for 29 on testing. My squats over 500 and I clean 300...I just feel sloppy it pretty much the same workouts each week with a different percentage and rep range.

Me: Same weight coach as last year?

Him: Yeah it's his program

Me: Bench Squat Clean

Him: Yeah the Reps / Percentages

Me: F**k! Sorry kid...

Him: LoL

Me: Old School shit doesn't work like it use to...

Unfortunately too many kids around the country are still being trained this way!

Now, don't get me wrong. Squats are tremendous for building strength & size, Benching is good for upper body strngth as well as a great confidence builder for Lineman and Cleans (Power or Hang) are one of the best Triple Extension movements next to Snatches.

Here's where my beef with this program comes in...MOST High School and College Coaches don't teach PROPER TECHNIQUE, in order to maximize the benefit of each movement.

Don't believe me? Then take a look at these videos:

There are numerous videos on the internet with this kind of training, technique, spotting, etc... It's our JOB as a Coach to help our athletes train in a safe manner through proper warm-ups, stretching, accessory work, coaching cues and above all else knowing our athletes limitations.

I will post up a Part 2 to this Blog.


Strong 101 Gym

Friday, April 1, 2011

The KEY to geting Faster!

All ATHLETES want to get Faster, it's the nature of the beast...

So, today I'm going to outline what gets you Faster and also what will not.
Let's take a look at a few devices that are out on the market, that claim to get you faster.

First the Speed Parachute: I've always known parachutes to be used as an emergency exit for a plane that's going down, or for military personnel to drop into enemy territory. But let's see if strapping a parachute to your hips will help with getting you faster.
First off there is zero resistance at the start, becasuse it's laying on the ground. Then when you accelerate, you are pulled upright instead of having a forward lean. Let's face it, running is basically falling forward and catching yourself over and over. Running fast is propelling yourself forward with each powerful step. If there is choppy wind or a crosswind the parachute will throw off your mechanics, which doesn't make you faster...

Improper use of a Parachute.

This works!

Second the Speed Ladder: Now I know for a fact ladders work, they help you climb up and down, also they can be used for rescuing people. But I dont think they will get you sprinting faster.
If you look at athletes using a speed / agility ladder, their eyes and head are typically down. This is definitely bad! As a coach I am always preaching head up and eyes scanning or looking forward. If you are staring at your feet or what's below you how can your speed increase? If you want the widest step possible with the most amount of force applied, then how will short choppy steps make you faster...? Maybe it's just me, but there are Speed / Quickness / Agility camps everywhere every weekend that teach your kids these techniques that don't get them the results you seek.

I don't see Speed here?

This definitely is what a ladder is for.

Speed is derived from applying as much force as possible in the shortest amount of time, while covering the most amount of ground!!!

If you are truly interested in getting your Son / Daughter faster, then call us to set-up an appointment to come to our gym. (951) 346-6900

Strong 101 Gym