goob

Sweet! Hope it works out for you Forrest. Sounds good - good hours, good pay, something your intesrested in.

fufu

Thanks Bubba.

I don't like to get too optimistic, because this could be a near perfect job for me. Challenging, encourages me to progress in what I am learning for my future career, plus it will be fun.

fufu's 1337 Journal

Your diet will set you free.

fufu

Today's workout -

standing overhead press (strict) -
warm up - 1x8 at 45, 1x6 at 95
3x6 at 135 lbs PR


seated neutral grip cable rows -
2x5 at 185 lbs PR

flat bench press -
set #1 - 15 reps at 150 lbs PR
set #2 - 14 reps at 150 lbs +1 rep

I was pretty sure I didn't have the last rep left. So, I racked the weight, got up, sat back down, and did my last rep. Ugh, this happened last week too. LAST REP!

I'll probably post a couple pics of my fat self later.
machine seated fly -
1x15 at 150 lbs PR (pretty sure it is a PR, haven't done this thing in a long time. I'd have to search through my logs before I started this journal and I am way stronger than I was back then, not like it is a very important PR anyway)


hammer strength rows -
2x10 each side at 3 plates + 25 lbs PR

single arm cable reverse flies -
set #1 - 10 reps each side at 30 lbs
set #2 - 10 reps each side at 25 lbs

overhead cable elbow extensions -
1x10 each arm at 55 lbs PR

machine preacher curl -
1x12 at 130 lbs

overhead EZ bar elbow extensions -
1x15 at 50 lbs

bent over DB curls -
1x15 each arm at 25 lbs

Awesome workout. I really enjoyed it. I went from movement to movement well, didn't slow down throughout the workout really. I did more bb-er stuff than I usually do, it was fun though. First time in a while getting a heavier overhead press PR.

fufu's 1337 Journal

Your diet will set you free.

AndrewSS

Sounds like thats a good job for you, working with younger, sweaty high-school boys... sounds like your dream job

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

fufu

Today part II -

total body foam roll
dynamic stretching
activation
static stretching

Just under an hour.

fufu's 1337 Journal

Your diet will set you free.

AndrewSS

shitinmymouth

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

Brutus_G

Looks like a good upper day for you. What split will you have the HS boys do?

"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

fufu

well, get it hte fuck over here

fufu's 1337 Journal

Your diet will set you free.

fufu

No idea.

I don't even know for sure if I will be doing it. I don't know any of the protacols, I don't even know if there are protacols.

fufu's 1337 Journal

Your diet will set you free.

Brutus_G

Well we know you'll be focusing on the big 3. So maybe a 3 days a week upper/lower rotating with ME done 1 once a week.

"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

fufu

Don't forget the conditioning aspect.

fufu's 1337 Journal

Your diet will set you free.

Brutus_G

Wont they be playing football? Also your gonna have to learn how to teach a hang clean and a power clean.

"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

AndrewSS

Are they going to do pelvic thrusts?

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

fufu

As far as I know, no they won't be. Their is a policy with high school sports teams in that their sports coaches can't contact them or help them in any way over the summer, only in season. I don't know if this is only in MA or in other states too. So I doubt they will have access to the football equipment. Also, I can't help them practice playing football because I don't know that much about the actual sport.

I also most likely won't be teaching any olympic lifts becausue these kids have never had a strength and conditioning program, ever. I only have the summer so I think most of that time spent will be getting their feet wet with really basic strength training, and before that I'd have to make sure they are even ready for that. Don't want to jump too far ahead.

This isn't like your typical American high school football team. Most of the kids are small for football players (average around 5' 8'' 150 lbs), there aren't alot of them, and their coaching and equipment are modest at best because of shitty founding. It's pretty piss poor if you ask me.

There used to be a weight lifting club that the assistant football coach ran, and they had the kids doing way to way much weight with miniscule ROM. Hopefully I can turn things around.

fufu's 1337 Journal

Your diet will set you free.

fufu

fufu's 1337 Journal

Your diet will set you free.

Brutus_G

I know it seems like im picking a fight ,but the best time to teach the o lifts is when someone is under 21 and new to weightlifting. You gonna help em diet wise? 150 pounds lol."eat ya skinny bastards"

"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

BigDyl

Hang cleans are hard for me for some reason. Anything more than like 225, and I can't catch it. lawl

Total ownage.

AndrewSS

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

fufu

This is true, but I'm not going to get them into olympic lifts when they can't even do a proper squat, row, push up, or pull up. That is along with basic stability stuff like planks etc. After all that + a decent foundation of overall strength then would I possibly move onto olympic lifts.

However, the facilities don't even have olympic stations or rubber weights, so I don't even know.

While o-lifts are good, I don't think they are absolutely needed in a program. I could always do more specific stuff like sprints and whatnot. There is alot of stuff I could do.

About their diets, I'm not sure. I don't want to lay a ton of new stuff on them all at once because I'm assuming I'm going to rape their previous concept of how to train with weights seeing as most people know jack shit about training. I may do something like, "diet is a big part of progressing with this stuff, if you want help with that, you can talk to me but I won't require it with the rest of the program." Hell, I don't even know if I can advise them on that stuff anyways legally.

fufu's 1337 Journal

Your diet will set you free.

P-funk

sounds like fun. working with a whole team is tough if this is your first experience training anyone. you really need to have a lot of control in that weight room.

basics work.

ethically, if you aren't certified it isn't very good......but, the thing that would concern me the most is that you carry no liability insurance. If one of those kids gets hurt, it is all on you. that would freak me out.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

fufu

Yeah, I am still awaiting the email from my old coach to see what the logistics are. I'm not gonna get myself in a liable situation like that because I'd get way too stressed.

Although I am not certified, either are the coaches who give haphazard and irresponsible weight lifting advice to their kids. I'm not saying it is good, but it is better of "two evils" I guess. It's too early know if I am even doing it, time will tell.

Have you had any experience with team coaching?

fufu's 1337 Journal

Your diet will set you free.

Bakerboy

Wow! That sounds awesome fuki! Do you have any idea what they currently do- or did last year. How was it set up when you were in school? You should start picking the pro's brains on this site like- P, Dale, and Cow before you start. Way to go Kikster. This is proof that good things happen to nice kiki's. Meow.

No strength within, no respect without - Kasmiri Proverb

fufu

lawl, thanks baker.

I don't know what they did in the past, they haven't an s&c program set up ever for that school in the past 6 years as far as I know. So obviously I didn't have one going on when I was in school. I'm gonna take all the help I can get. There is just so much to consider, I am going to have to start writing down ideas that pop into my head.

Thanks for the support.

fufu's 1337 Journal

Your diet will set you free.

P-funk

yes...I know what you mean.

Yes, I have had team coaching. For awhile I was doing things at a college for girls soccer. Also, Dale and I did that hell camp last year. I have also worked with groups of people before.

It isn't hard. Although it is harder when the kids are younger. You just need to do a few things:

a) evaluate the athletes movement abilities through a test.

b) split them into groups. If you have 20 kids, cut that in half. then from there, break them into smaller groups of 2. the pairings are going to work together to spot each other and motivate eachother. You need to spend a full day of no lifting and explaining the rules of lifting, why you do certain things a certain way and teaching how to spot and understand what the spotters role is (evalute technique....ie, butt comes of the bench on a press...no lift....back arches...no lift....bounce of the chest....no lift.....don't touch the chest....no lift.....spotters hand touches the bar....no lift. For squatting, use plyometric boxes or benches set to athletes parallel depth. Touch and go....no cheating on depth).

b) then you have to set up the training......everyone warms up together and does core, speed and agillity. Half the athletes (10) do jump squats or box jumps (since you don't need to watch that as much) and the other half do hang cleans or clean pulls or something intensive that you need watch technique on more closely. For strength work.....push ups work well (one group can do push ups and one can do bench presses since you need to watch that more). For squatting....one group squats while the other does lunges.....then you can pay more attention to the squatters since the lunges are less intensive (front squats work well with groups as if they get in trouble, they can ditch the bar). Lots of DB work, lots of BW work (push ups, pull ups, supine rows). Everyone stretches together at the end.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!