Favorites of 09

Looking back over this last year there have been some great articles written, new books released, and amazing DVD’s made. There is so much great information at your hands that it seems like once I am putting something down I’m picking up something new. Some keys to helping me retain information and staying on track with continuing education is switching up content subject, watch a DVD seminar as opposed to reading, and throw in a leadership or non fitness book into the mix. Here are a top three from various subjects that I felt helped me a great deal or though were interesting.

Sports/Fitness
1. Adaptation in Sports Training by Atko Viru
(The Science behind pretty much every training effect that occurs in the body…simply Amazing)
2. The Athletes Shoulder by James R. Andrews, Kevin E. Wilk, and Michael M. Reinold
(Still at this one but can already tell it is going to be a go to book for very very long time!)
3. Block Periodization by Vladimir Issurin and Michael Yessis
(One of my favorite books when it comes to program design and Eastern Euro methods)

Articles
1. Planning Strength Training by Mladen Jovanovic
(Overviews many great strategies such as auto regulation, design, and periodization)
2. Dispelling the Glute Myth by Bret Contreras
(Definitely one of the more popular articles with some great ideas and research)
3. Adaptation to Physical Load and Reserve Capacity of the Organism- Stages of adaptation By Vladimir Borisovich
(Lies out general overview of many bodily adaptations to exercise and conditioning)

DVD
1. Assesses and Correct by Mike Robertson, Bill Hartman, and Eric Cressey
(Watched the filming of this and can say that it is CRAZY comprehensive)
2. Bioenergetic Sequencing in the dev. of sport form by James Smith
(Lays out energy systems requirements behind his methodology for football)
3. Functional Strength Coach 3.0 by Mike Boyle
(Full of great methods, practices, and great real life training modalities)

Non-Fitness Related
1. Outliers by Malcolm Gladwell
(Everyone whom I have recommended this book loves it as well)
2. Quiet Strength by Tony Dungy
(Follows a great man in a glorified position. Filled with knowledge, quotes, and advice)
3. Season of Life by Jeffrey Marx
(Shows passion with a purpose when mentors are at their best)

2009 was a great year for quality reading, watching, and listening and I’m sure 2010 will bring even more with regards to all of this. Already looking forward to many great authors as new release dates are announced every week for great material.

My workout Part 2

A very important aspect of block periodization is maintaining the previously developed qualities. This requires low volume but high intensities. One quality that is very important for my sport is starting strength. I currently utilize the back squat for this purpose. Also, being that it is a Power block every workout will have its share of dynamic work as well. One of my favorite power movements is the clean grip power snatch. It travels a greater distance than the conventional style and it requires a lot of power to get the bar up to speed and over your head. Also as the restorative week is just starting, my heart rate is sitting in a good spot (56 this morning). The utilization of cold plunges, epsom salts, and soft tissue work has paid off significantly.



Squat 2x1 @ 485, 500
Here are my two working sets this week for maintaining of starting strength. Even though it is a maintenance focus I have still been using Rating of perceived exertion (RPE) to select load. Based off my RPE I have been able to still increase in weight over this block. There was some shifting coming out of the bottom of the last set but I made it through a sticking point that has given me trouble in the past.


Clean grip Snatch 3x3 @ 165, 175, 185
Like I stated earlier this is one of my favorite Olympic lift variations. By moving the hands in, the bar is required to travel a greater distance than conventional. It also places the shoulder at a much less vulnerable position. I tend to focus on making sure I am able to apply as much force as possible without worrying a great deal on load.

I have used a good amount of time on restorative work due to it being a very CNS intensive block of training. A couple of useful methods are Epsom Salt baths, Contrast Showers, Cold plunges.
($3.00)
Epsom Salt Bath

• What to do:
  • Fill a bath tub with warm/hot water and add in 300-600 grams on Epsom salts.
  • Sit in the bath for 10-20 minutes.
  • Can be used 2-3 times/week.
• How it works:
  • It can increase your mean blood magnesium. Magnesium can be absorbed by the skin. Magnesium is a very important mineral and is one we are often deficient in.
  • Increases perspiration which helps rid the toxins and impurities.
  • Stimulates vasodilatation, facilitating blood flow to the muscles and helps reduce inflammation.
  • Reduces muscle and joint pains associated with an excessive inflammation response.

Contrast Showers

• What to do:
  • Alternate between 30 seconds of cold water and 2 minutes of hot water.
  • Perform cycle 3-4 times.
• How it works:
  • Increases peripheral blood flow.

What You should be reading: Student Edition

As a student in the S&C field I am fairly familiar with some great, good, and some books that are a waste of time. I recently got done rearranging my room and when i got to my books it made me think which ones have helped me get to where I am today and which ones I could have done without. So here is a list of a few books that I think students must read if they are serious about being bad ass coaches.
Must Read/Watch:
Science and Practice of Sports Training-Vladimir M. Zatsiorsky
Building the Efficient Athlete-Mike Robertson and Eric Cressey
Core Performance- Mark Verstegen
Men's Health Power Training- Dos Remidios
Muscles Testing and Function- Kendall
Block Periodization- Vladimir Issurin
Diagnosis and Treatment of Movement Syndromes-Sahrmann
Anatomy Trains- Thomas Myers
+ Many more....
Some things to Avoid:
Books with titles that sound like advertisement
Authors who don't train anybody or never have!!
If they promise something too good to be true
Celebrity Books
Books who don't supply references

These should be a good start. there are many more that have helped me develop my skills up until now and some I am looking forward to reading in the future which I will let you know in future reviews how much I enjoyed them!