Wednesday, November 19, 2008

2000 hits and an AB idea!


Thanks for taking the time to look over this blog. Hopefully you found something informative or motivating. Here's a tip you can try to implement in your training starting today. Most individuals would like to devote more time for "core" training (for these purposes, core will be defined as erectors, obliques, rectus abdominals, transverse, etc...) but for most trainees at the end of their main workout they are either to fried or they just plain run out of time. I would suggest hitting a specific movement at the start of each workout. Example, 100 abmat crunches, 100 KB swings, 50+50 cable woodchops,etc.. do just one of these before each daily workout. Pick a number of reps and complete them in as few sets as possible or break them up into sets of 10-20-25, or whatever number you would like to hit. Put a clock on your effort and try to decrease the time it takes to perform the same amount of "work" with each specific movement. This is a fairly basic and painless way to add some additional work to you exercise regime.


Powerlifting event in York

Daily Record/Sunday News
Updated: 11/19/2008 07:13:45 AM EST
The International Powerlifting Association's
National Powerlifting and Bench Press
Championships will be held Saturday and Sunday
at York Barbell Co.

The event will start at 9 a.m. each day.

According to organizers, the championships will
"showcase the best strength athletes from the
powerlifting world and educate the surrounding
communities about exercise and the importance
of good health and fitness."

Highlights of the weekend event are scheduled
to be:
--- Super heavyweight Donnie Thompson will
attempt to break the all-time record with 3,000
pounds of total weight lifted.
--- Spectators will get to see a 1,200-pound
squat and a 900-pound bench press attempt
from at least two competitors.
--- Local athletes will include York's Jan
Swarthout, who will attempt to break her
existing records in the Master 45-49 age group,
and Vincent Cooke of Dover, one of IPA's premier
lifters, who will compete in the 275-pound
weight class and challenge his own 875-pound
squat.
--- Teenage competitors Anthony McCloskey
(17) and Anna McCloskey (15) of Glen Mills will
try to break their current squat records.

Today's Workout


5 minutes foam roller

20 minutes moderate intensity cardio

5 mins static stretch

20 minutes moderate intensity cardio

5 minutes active stretch

20 minutes moderate intensity cardio

Tuesday, November 18, 2008

Today's Workout


Week 1 RE BP

2 Board BP 4 x 6-8 with 70% of 1RM

Incline DB rows 4 x 6-8

A1. Kipping pullups as many as possible in 1 min x 3
A2. Ring or elevated Pushups as many as possible in 1 min x 3

B1. Barbell OHP x 2 x 8
B2. DB alt curl x 2 x 8

100 abmat situps for time

Strength coach Mickey Marotti one of most valuable Florida Gators

By BEN VOLIN

Palm Beach Post Staff Writer

Tuesday, November 11, 2008

GAINESVILLE — Mickey Marotti is not listed as a coach on the University of Florida's roster on its Web site.

He doesn't call a play on offense or defense, doesn't teach technique and doesn't break down video.

Yet for the 8-1 Gators, few have meant more to the team's success this year than Marotti, the Gators' director of strength and conditioning.

"The strength coach is, if not the most valuable, one of the two most valuable members of our staff," Florida head coach Urban Meyer said this week. And "he is the best in college football."

Marotti, 43, does so much more than teach proper weight-lifting technique.

He is one of Meyer's top motivators, giving fiery speeches after practices and before games.

He'll ask his players to haul rocks, flip tires, move cars, play tug of war - anything to challenge their bodies and their minds.

Marotti chest bumps players on game days, and introduces things like midnight workouts and "The Valentine's Day Massacre," a grueling February session, to the Gators' training regimen.

He sets weight goals for players in the off-season, and helps them achieve the goals through tough love and positive reinforcement. Meyer calls him a "master" of motivation and mental preparation.

"It's amazing that he can, in the off-season, bring that much intensity to an hour-and-a-half workout, non-stop," offensive coordinator Dan Mullen said. "He really gets them going year-round."

Marotti definitely has the tough-guy act down pat.

"At times he'll be mad or whatever, but you know he's doing the best thing for you," said linebacker A.J. Jones, who has put on 50 pounds of muscle under Marotti's supervision. "He's just being real with you."

The NCAA limits the interaction between Meyer and his players to four months in the fall and 15 days in the spring, so they count on Marotti as the year-round coach.

Meyer refers to him as "the head coach of the first floor," where the Gators' weight room is located at Ben Hill Griffin Stadium.

"Coach Meyer turns to coach Marotti for everything - how players are doing, what they're feeling, what they're thinking," fifth-year senior Butch Rowley said. "Without question, his right-hand man."

Meyer credits Marotti with toughening up the Gators' "soft" defense, which lost four games last year and allowed 42 points to Georgia and 188 yards to Knowshon Moreno. This year, the Gators are No. 1 in the SEC in scoring defense, allowing 11.9 points per game.

Marotti made sure the players would remember those numbers, making them do weight-lifting repetitions of 42 and 188 in summer workouts.

"The biggest thing we do is hold the players accountable," Marotti said. "We basically try to suffocate them as much as we can, and stay on them 24-7."

Meyer met Marotti in the early 1990s, when Marotti was the strength coach for the basketball team at the University of Cincinnati. Meyer, then a receivers coach at Notre Dame, returned to South Bend, Indiana that week and said, "This is a man we need to hire." The Fighting Irish did hire Marotti, and he worked for them from 1998 until Meyer hired him to work at Florida in 2005.

To a man, the players credit Marotti for much of the team's turnaround this season.

"He is the most instrumental dude," Rowley said. "I've never met someone who knows so much about life, about how to become a real man, about how to take care of your body the right way.

"Sometimes it's hard to get motivated for a workout, but with a guy like him breathing down your neck, you know you've got to go hard."

Monday, November 17, 2008

Strongest Man

Today's Workout


Wk #1 ME LB (sumo dl emphasis)

KTE's x 3 x 20

Sumo DL rack pulls Pin #1 x max set of 5

45 degree hyper with heavy MB x 50 reps (rest pause style or one straight set) record your time

Barbell Back Squat x 3 x 5 with 70% or 1RM

Reverse hyper 2 x 25

20 minutes t-mill @ 10 degree grade