Determination. Train like a Champion.

[The Monkey Man]

oh, lol.....appearing tough as nails means nothing to me. Actually, when we are giving seminars to the coaches I think that is one of the big things I want to discourage. A lot of high school coaches still have it in their head that "you need to be more hardcore then everyone else" and they over train the kids and run them into the ground. I am more into teaching people proper ways to progress their teams then trying to act like they are a bunch of foot soldiers. Working hard is good......over working is not.......being an intelligent coach will get the job done.

Yeah, I suppose you are a strength and conditioning guy...

Not a playbook repetition, and execution guy...

But still you want to be able to teach an athlete to be motivated enough
to train above and beyond a certain level of pain, or exhaustion

To bring to their game, 100% of what they know they are capable of, eh?

- Whatever, you guys will be great - ( )

 

[P-funk]

Yeah, I suppose you are a strength and conditioning guy...

Not a playbook repetition, and execution guy...

But still you want to be able to teach an athlete to be motivated enough
to train above and beyond a certain level of pain, or exhaustion

To bring to their game, 100% of what they know they are capable of, eh?

- Whatever, you guys will be great - ( )

yes, working at levels of fatigue and exhaustion are important. Developing energy systems and pushing the kids are very importnant. But, running training sessions like a boot camp are not the way to teach kids. Barking orders at them and running them like dogs is no good.

We want to focus on bringing their game above 100%. We want to take them to the next level. That can only be done with planned periods of over-reaching, proper restoration and sound movement and technique.

We plan to really push the kids. But, I am not a drill sergant. Trust, we are going to bust these kids asses. I train Ivonne. You can ask her if I ever candy coat a workout. I make her bust her ass in the gym and she is beat to hell when she walks out. But, I also know when she is sore or tired and when we need to off intensity....I know when we can push it....and We have periods of unloading...usually 3 weeks ramp up intensity and then a 1-2 week recovery......I watch her technique and movements, get feedback from her and if we need to adjust the training for the day, we adjust. I never say "well, this is what it says on paper so you just have to do it." That is stupid. I make her work her ass off and she improves....a lot....and quickly!

At the same time, you have to be able to get a read on people and know that rep ranges are not absolute. If it it a 3 rep day and the kids look drained or they are sore, you can't just say "to bad, today is 3 reps! suck it up.". That is what most coaches would do. You have to have an alternative. You want to get the most out of the athletes. Pushing them when they are already beat to shit and coming into the training session already sore is just asking for problems. On the flip side of that, if your athletes are showing up to the gym sore and beat up when it is a 3 rep day then you really need to re-evaluate your program and look at were you are placing their rest days.

All these things need to be taken into account. To many coaches have rreally poor periodization (if they even use any at all) and they just kill the kids day in and day out. So what you see is maybe a hand full of them survive through it and go on to play at the next level. The others get injured, get burned out and fall to the side and never return to play. I don't want that. I want to develop them to their best abilities and give all the athletes the oppurtunity to move on to the next level and take there game up a notch.

Knowing your athletes, what makes each one individual and what each one needs and doesn't need is very important. This sort of thing has gone over looked far to long on the high school, college and even the pro level. Re-education and proper coaching is what we are trying to teach. The teaching program that Mabry and I have set up is pretty friggin' good. I am excited to see where we can take it and what we can do.

 

[shiznit2169]

Once you get over to Arizona, what are your plans? Like, as soon as you're done packing and moved in for good .. what's the next step? What are your short and long term goals?

 

[GoalGetter]

Once you get over to Arizona, what are your plans? Like, as soon as you're done packing and moved in for good .. what's the next step? What are your short and long term goals?

He will be my furniture-schlepping bitch for a few days. We're going to IKEA!!!

 

[The Monkey Man]

He will be my furniture-schlepping bitch for a few days. We're going to IKEA!!!

The rumors that I have a pickup truck are not true -

 

[PreMier]

Just trying to find my former self. Im skinny.. like 180? lol who knows..

 

[Seanp156]

Just trying to find my former self. Im skinny.. like 180? lol who knows..

Holy shit! That's like... what I weigh You're like 5'6" or something short like that though... So 180 ain't bad...

 

[PreMier]

Im not 5 fucking 6!!! im 5'9" P-funk is the midget here

 

[Seanp156]

Im not 5 fucking 6!!! im 5'9" P-funk is the midget here

 

[BigDyl]

Im not 5 fucking 6!!! im 5'9" P-funk is the midget here

You're all midgets compared to me.

 

[The Monkey Man]

Im not 5 fucking 6!!! im 5'9" P-funk is the midget here

Actually Goal Getter is the midget...



Pfunk's height is pretty common...

...I know plenty of women that tall

 

[P-funk]

P- 180?? What the fuck happened??

Shiz- I have to get my stuff that I shipped out there and transport it to my new apt. Then, shop for a few days at Ikea (apparently) and then I catch a flight out to MASS (the bershires) to run the strength and conditioning program at this camp with homoMabry.

 

[PreMier]

Lets just say when you get a parasite, anything you eat comes out liquified in 5 mins.. even a brick of cheese! So I didnt eat much over the last while. Be careful in shithole countries like Mexico

 

[CowPimp]

Lets just say when you get a parasite, anything you eat comes out liquified in 5 mins.. even a brick of cheese! So I didnt eat much over the last while. Be careful in shithole countries like Mexico

Ouch. That's a blower.

 

[aggies1ut]

Lets just say when you get a parasite, anything you eat comes out liquified in 5 mins.. even a brick of cheese! So I didnt eat much over the last while. Be careful in shithole countries like Mexico

Whoa, where the fuck were you staying Jake? Certain parts of Mexico aren't exactly known for their sanitation.

Ah, looks like you just need me to send ya some coookies. My baking will fatten anyone up.

 

[Dale Mabry]

Yuk it up now, twentysomething -


(I guarantee you would not even be joking,
if you had to feel, what I feel,
coming from my knees everyday)

Guar- an- tee!

I'll just do everything properly, the information they have available today is head and shoulders above the information they had circa 1856, when you were in your 20's.

 

[Dale Mabry]

yes, working at levels of fatigue and exhaustion are important. Developing energy systems and pushing the kids are very importnant. But, running training sessions like a boot camp are not the way to teach kids. Barking orders at them and running them like dogs is no good.

We want to focus on bringing their game above 100%. We want to take them to the next level. That can only be done with planned periods of over-reaching, proper restoration and sound movement and technique.

We plan to really push the kids. But, I am not a drill sergant. Trust, we are going to bust these kids asses. I train Ivonne. You can ask her if I ever candy coat a workout. I make her bust her ass in the gym and she is beat to hell when she walks out. But, I also know when she is sore or tired and when we need to off intensity....I know when we can push it....and We have periods of unloading...usually 3 weeks ramp up intensity and then a 1-2 week recovery......I watch her technique and movements, get feedback from her and if we need to adjust the training for the day, we adjust. I never say "well, this is what it says on paper so you just have to do it." That is stupid. I make her work her ass off and she improves....a lot....and quickly!

At the same time, you have to be able to get a read on people and know that rep ranges are not absolute. If it it a 3 rep day and the kids look drained or they are sore, you can't just say "to bad, today is 3 reps! suck it up.". That is what most coaches would do. You have to have an alternative. You want to get the most out of the athletes. Pushing them when they are already beat to shit and coming into the training session already sore is just asking for problems. On the flip side of that, if your athletes are showing up to the gym sore and beat up when it is a 3 rep day then you really need to re-evaluate your program and look at were you are placing their rest days.

All these things need to be taken into account. To many coaches have rreally poor periodization (if they even use any at all) and they just kill the kids day in and day out. So what you see is maybe a hand full of them survive through it and go on to play at the next level. The others get injured, get burned out and fall to the side and never return to play. I don't want that. I want to develop them to their best abilities and give all the athletes the oppurtunity to move on to the next level and take there game up a notch.

Knowing your athletes, what makes each one individual and what each one needs and doesn't need is very important. This sort of thing has gone over looked far to long on the high school, college and even the pro level. Re-education and proper coaching is what we are trying to teach. The teaching program that Mabry and I have set up is pretty friggin' good. I am excited to see where we can take it and what we can do.

I just taunt and talk shit, I don't bark orders either. Talking shit is great, because they know if they do what you say they can't, they get to talk shit right back. You can get a pretty good idea of whether someone is beat to hell or not by the way they are carrying themselves anyway. I used to have Jr High wrestlers who would say they were wiped and would fake breathing heavy, but their legs were solid so they would keep going. The cool thing about training athletes is that they see relatively quick improvement, so they can tell that what they are doing is paying off.

 

[P-funk]

6/12/06


I am unloading this week after 6 weeks of heavier training. My body is beat from lifting low reps (<5) for 6 straight weeks. I am going to get in two workouts this week (today and wed.) and then have the rest of the week off to move into my new place.

I will start over on monday with my new program. I will post it in the training forum since it seems that there have been a lot of threads lately on "can you write m e a program". I figure some maybe able to learn from it. It will be a higher rep program to give myself a break from the low reps and to work on my overal conditioning and GPP.


Todays workout

Unloading Day 1(dropped intensity and volume)

mobility work

a1) overhead press (standing)- 155/2x6
a2) lunges w/torso rotation- BW + 10lb med ball/2x10 reps on each leg

b1) glute ham raise- BW/2sets x 15 reps
b2) L-sit chin ups- BW/2x10

lots of grip work
flexibility
foam roller

 

[Dale Mabry]

Lukas just replied to me.

Do you want me to post our speed/agility/conditioning stuff so you can do sort of a half volume thing to get ready for it?

 

[P-funk]

Lukas just replied to me.

Do you want me to post our speed/agility/conditioning stuff so you can do sort of a half volume thing to get ready for it?

if you want.

ALthough, I don't know how much one week of training will prepare me for it.

 

[Dale Mabry]

It probably won't, but here goes anyway.

Speed work-
4 40yd sprints 100% 75% 85%-100% on day 1, 75% day 2, 85% day 3
2 box drills-Cutting at corners, not transitioning-Ie. you will cut from linear to linear rather than transition from linear to lateral.
2 T/M Drills-Alternate each day


Conditioning-
Sui-slides-4 sets, 40yd course, 10yd intervals-2 minutes rest
Gassers-Width of football field up and back twice-60 seconds rest

*If there are steps to utilize, I will alternate gassers with my stadium step combination-3 times up each step/rest, 3 times up every other step/rest, 3 times up every 3rd step/rest. Work to rest will be about 1:3

Now, we can do this one of 2 ways. Since you are training work capacity, we can do this as one session, or split it and do 2 sessions. If we separate them, we will do speed on off days from training and conditioning after training or we can do speed before training and conditioning on off days. Since you are training for work capapcity, I would think speed work followed by resistance training with conditioning on off days to be the better option. I would like to get 2-3 days of the conditioning in. If we are resistance training 4 days a week, we will probably need to combine them into 2 a days on 1 or 2 days so that we get at least 1 day off.

 

[P-funk]

we can resistance train 3 days a week. How ever you want to break up the conditioning work is fine with me.

 

[P-funk]

6/14/6

unloading day 2

nice and easy workout today. Will take the rest of the week off to move.

a1) bench press- 225/3 sets x 5 reps
a2) single leg squat touchdown- BW/3 sets x 10 reps each leg

b1) bent over DB row (bilateral)- 70/12, 80/2 sets x 12 reps
b2) step ups- BW/3 sets x 10 reps each leg

c) high cable reverse fly- 3 count iso at contraction- 20/2 sets x 15 reps

d) kneeling cable chop- 50/2 sets each side x 10 reps

e) standing cable reverse chop- 40/2 sets each side x 10 reps

stretch

 

[The Monkey Man]

Bring your canteen and put on your sunblock jerkface -

 

[P-funk]

and just like that, I live in AZ...

 

[tucker01]

Hope everything went well with the move. Glad to see you back online

 

[P-funk]

new journal