Combine READY- DAWGMODE BRETT BLASZKO

Brett B combine

 

Over the past 10 weeks I’ve had the unbelievable pleasure of working with Canada’s top training facility, Sports Specific Training. Not only have I had the pleasure of training with some of the top athletes in Canada, but I’ve been fortunate enough to have worked and coached alongside Larry Jusdanis and his amazing team including Steve Bodanis, John Blair, Dave McDowell and Sean Stewart. Over the past 10 weeks we’ve seen tremendous improvements in my physical shape and strength, which has significantly helped me prepare for the individual tests and on field work that will take place the combine. Choosing to stay in Burlington and train here wasn’t easy but I knew if I wanted to continue to chase my dream of playing at the next level and having an impact at the next level, that this is where I had to be. As my combine training comes to an end, I would like to thank Larry and Steve and SST for the time and effort they put in with me trying to prepare me for this huge event. I’m ready and I’m beyond excited for this incredible opportunity. LETS GO!

– Brett Blaszko

CFL Combine Blog Dillon Guy

Dillon Guy snow

 

My conclusion to the first phase of my training and preparation for the upcoming CFL combine and season. I feel that this would be a good time to check in and share my progress through this blog.

I am roughly two months out of ACL surgery and I can honestly say that I feel great and am always pushing myself to go above and beyond the ” Norm” . To define what the “Norm”  means , the best way to describe it is by simply doing what is expected. There is nothing wrong with doing the norm, if you’re content with just being average.  Personally I never am ok with the thought of being just average and when I look at the “Norm” I see it as a barrier that can be broken through. For example just being 7 weeks out of surgery I began to deadlift which consisted of 6 sets of 5 to 8 reps at the weight of 365. Now keep in mind that The staff here kept a close eye on each rep to ensure that I kept great form and to cut me off at any sign of compensation in  the left leg. To do this I must have incredible discipline in your nutrition and in the recovery process . Think of your body as a high end luxury sports  car.  To drive it the car requires supreme gas not the standard unleaded 87 gas. The human body is no different, as you cannot possibly expect to perform  at a high level if you put crap in your body. At Sst they put a huge emphasis on your nutrition because of the great importance it has on the athletes performance and recovery . 

My Blue Print Nutrition Tip of the day- Foods you thought were good for you….NOT! Part 1!

Each day clients comment in and say I eat healthy…we ask them to write down what they eat daily….to their surprise- more then 60% of their food are NOT as good as they think!

Part 1

Enhanced water. With so many flavoured waters on the market a fruit flavoured water might seem like a great way to up your daily water intake. So many of these flavoured water options are filled with artificial sweeteners and even sugar, adding calories where you least expect it. Instead opt for the real stuff and add real fruit to enhance the flavour.

clip_image002

Granola and granola bars. Granola is so often touted as a healthy food, think yogurt and granola, sounds healthy. Granola and granola bars are both calorically dense and often contain a ton of sugar. You may as well eat a chocolate bar, enough said.

clip_image004

Part 2 tmrw!

www.myblueprintnutrition.com

sst.training

QB Canada Announcement

As the #1 ranked QB camp in Canada we are always striving to be the best and develop our QBs

With this in mind, QB Canada is happy to announce that Will Finch has joined our staff of QB coaches

Will has been with QB Canada since grade 7 and has had an illustrious career at Western University

Unfortunately, Will had to retire last week  but he is excited to join our QB Canada Staff and help find the NEXT GREAT CANADIAN QB

Will , Coach Mike and the Big Dawg will be coaching at QB Canada’s Winter camp starting Monday February 1st 2016

There are only 6 spots left in the # 1 rated QB camp…Please contact us ASAP

Please email larry@sstcanada.com to register or act now

REGISTER HERE

will and mike Finch

Have a Great SST DAY from Will , Mike and Larry!

CFL combine blog- Dillon Guy–ACL recovery–ahead of schedule!

Dillon Guy 1

Looking back to the first time I put on football pads I have had two goals I wanted to reach. The first was achieving a scholarship to play college football in the states and the second was to play football at the professional level. Over the past 5 years I achieved my first goal; playing college football for the University of Buffalo. I now look towards the goal of playing football in the CFL. During my journey, I will be using this blog throughout my training, leading up to the combine and training camp.

Having played college football in the states, they’re a lot of factors that I have walked away with; one of them being the mindset of training. With that being said, theirs only one place where i know I can train at that shares that same mindset. When I was going into my senior year of high school i trained at SST’s Hamilton location . There training made me physically and mentally prepared to not only play college football in the states, but to thrive in that atmosphere.

When I was presented the opportunity to once again train at SST ,with Larry ,who is a top calibre strength coach, I knew that it would be the perfect situation.

Since Monday I have been on a daily routine that consists of multiple session of training . This was approached with the mentality of pushing your body to its full potential and breaking through barriers that may present itself. After the training sessions I began a treatment session where the people of Proactive Athlete take care of the body and help it recover. With the first week now over , I am already looking forward to starting back up on the Monday .

Dillon Guy

U of Buffalo

CFL Combine Blog- Mercer Timmis

Mercer T

With almost 7 weeks left until the combine my training has really started to ramp up. Time management has been key in order to fit in all my lifts and running workouts with my school schedule. My nutrition has been a huge component to my combine prep and I have made sure to fit in 6 meals a day all of which only contain chicken, fish, vegetables and nuts. The purpose for this is to lean out and I have to consume copious amounts so that I can maintain my weight. My new set of programs have been demanding and are helping me feel more and more explosive.  Larry’s programs are very unique and every day my legs or upper body is sore. It has been a combination of exercises with significant volume along with tempo and other strictly for speed. 

Mercer E Timmis

Haskayne School of Business ’17

Risk Management: Insurance and Finance

How to Decrease Your 40 Yard Dash Time- Part 2

How to Decrease Your 40 Yard Dash Time in the Weight room – Part II

In Part I of this article readers were introduced to the concept that strength = speed. Specifically, football players wishing to decrease their 40 yard dash time were told to focus on strengthening their lower back, hamstring and VMO muscles (teardrop muscle found on the inside of the quadriceps). Part I reviewed the best exercises for strengthening lower back and hamstring muscles, so let’s move on to the top three exercises for developing VMO strength: squats with chains, wobble board split squats and sled dragging.

Exercise #1 – Squats with chains

If you improve your speed during the first 10 yards of your 40 yard dash then half your battle is over. In the first 10 yards, it’s all about quads and glutes so choose exercises that specifically work these muscle groups. SST suggests squats with chains.

When SST says “squats”, we don’t mean those quarter or 90 degree squats that most trainers advocate, we mean good old-fashioned rock bottom squats. Why? It’s simple; rock bottom squats do a better job of developing glutes and quads (especially the VMO).

To further increase the effectiveness of the squat, SST has their athletes perform squats with chains. During a squat an athlete is strongest in the top position and weakest at the bottom. By using chains, SST compensates for the strength curve by matching weight to strength levels. For example, say you’re squatting 300lbs plus 50lbs of chains. At the top, when you are your strongest, the chains are hanging so you are lifting 350lbs. As you squat down and your strength level decreases, you are only lifting 300lbs because the chains are resting on the ground.

Results: Increase VMO strength, decrease ground contact time, improve strength & speed during first 10 yards of the 40 yard dash

Description: Start with chest out and lower back arched. Begin to drop hips to ground by first bending knees as far forward as possible and then lowering hips until hamstrings cover calves. Pause for 1 second at bottom. Lift up through legs while maintaining arched back. Feet must remain flat on the ground at all times.

Variations: 1 ¼ squats, front squats with and without chains, back squats with bands and jump squats

Exercise #2- Wobbleboard Split Squats

You’re probably thinking “What the heck is a split squat”. Split squats are a lunge without the explosiveness. What’s a wobbleboard? Imagine a small board with a hard ball stuck under it (it’s not exactly that, but you get the idea). By performing split squats on a wobbleboard you are training your leg muscles from the hip joint down in an unstable environment. Destabilizing your leg muscles ensures that your VMO gets blasted…in a good way of course. It also allows you to recruit more leg muscles than you would have had you been training in stable environment.

Results: Increase VMO strength, stabilize muscle strength in legs, decrease ground contact time

Description: Starting position: place foot of non-dominant leg on wobbleboard. With chest out and shoulders back, move hips forward and downward while remaining upright. Allow the front knee to travel over toe of front foot until hamstring is covering the calf. Pause for a second then push off heel of front foot back to starting position. Repeat. The challenge is to keep the sides of the wobbleboard from touching the ground.

Variations: sitfit split squats, wobbleboard/sitfit split squats with dumbbells (only when you are good enough at balancing) and split squats with low pulley cable for added resistance

Exercise #3- Sled Dragging

Sled dragging is a great way to increase functional strength if you don’t have a weightroom facility at your disposal. Mind you, SST does not advocate running with a sled behind you because it will alter your running form. The various sled exercises used by SST for speed training are too numerous to list in the article, thus we will focus on two of our most popular: walking backwards on the balls of your feet and walking lunges.

Results: Increase maximum speed and decrease ground contact time

Description: Walking Backwards – fasten harness around waist. Keep chest over feet. Maintain arched back. Bend hips and knees. Begin by taking slow, deliberate steps backwards. Move arms in a running motion. Word to the wise, this exercise will feel really easy for the first ten yards but by the time you reach forty yards, your quads (especially your VMO) will be screaming. Once you are able to cover 100 yds with ease slowly add weight to the sled.

Walking Lunges – fasten belt around waste and attach rope from harness to belt. With sled dragging behind, perform a lunge with front leg. Upon landing explode upwards and out. Do not just pop up, the key is to push up and forward. Coaching Tips: keep your front heel down, maintain an upright posture and EXPLODE!

Larry Jusdanis is the owner of Sports Specific Training (SST) the #1 rated speed program in Canada!

For more information about Sports Specific Training’s training programs please visit www.sstcanada.com

Mercer T- CFL COMBINE Blog 2!

Mercer and Brett East west CIS football

 

I knew that the road to pro football would be full of sacrifices. That’s why I left home to play high school football in the States, then went to the U of C. I knew that I would have to push my personal limits, on and off the field. The next step is no different. I’ve chosen to work with one of the top trainers and have surrounded myself with people who will help me achieve my ultimate goal. This blog is my journey and I’m happy that you are following it with me. I felt that it was important to tell you where I was, before we go on this journey.

I know that training for the combine will be a gruelling test. It’s why I felt like I needed SST at my side.

Could I train on my own? Sure, but I’ve been working with Larry for several years and he’s proven to be one of the top strength coaches in North America. He gets it and he gets me. He knows the road I’ve travelled and where I want to be. Training for the combine is more than just getting bigger and faster – it’s about mastering the combine drills. I’ve got just over 2 months to prepare and I’m going to work every minute!

My first week back to training was a sore one, it was filled with drop sets of bench press and 10 sets of 8 second eccentric squats. On the running side I have been stressing the technique of my stance and start. There is no better person to be working with than Larry.

Mercer T

U of C

Eastern Michigan Football Coach talking to all Football moms!

To Moms of boys wanting to play football,

Growing up on the West Coast, I played every sport I could – soccer, basketball, baseball, tennis, I swam and for a short period I was even in a bowling league, but the only time I got to play football was at school during recess. I am pretty sure that the universal rules of recess football are still the same: Two-hand touch (when the recess lady was watching), one run per every four downs, two completions for a first down and we always debated whether we were going to count “Alligator” or “Mississippi” to rush the passer. 

My parents never allowed playing organized football to be an option for me. They didn’t want me to get hurt. In the spring of eighth grade, the high school football coach came to our middle school to talk to a bunch of us about playing high school football. I was interested in soccer and the other sports at the time but playing football was definitely intriguing. My mom still would not let me play. 

For two more years I continued to play other sports, and on Friday nights, as the football team played under the lights, I sat with the rest of the student body and watched. I really wanted to play, but my mom wouldn’t budge.

In the summer between my sophomore and junior year, unbeknownst to me, a group of my friends’ parents ganged up on my mom and convinced her that she would really regret it if she didn’t allow me to play. Amazingly, she finally relented and said I could play!

I played that season of football and fell in love. I have not missed a football season since that fall of 1985 and my life has never been the same. 

The game of football has so much to teach and so much to give.

Football taught me what it means to be a part of something bigger than myself. Success in football requires selflessness and true teamwork. It is impossible to have any kind of personal success without your teammates – impossible. No matter how talented an individual might be, he will never win one versus eleven. In a powerful way, the game of football is very humbling as it demands that players put the team over the individual. 

A football team is unlike any other, in that it depends on all kinds of body types and skill sets.  Short, tall, stocky, thin, fast, not so fast, strong, not as strong, cerebral, and hardheaded – they all can have a place and a position on a football team. There are so many different roles and positions and every one of them matters.  

Football teams break down race barriers better than anything else I have ever been a part of in my life.  When you are in a huddle holding hands you don’t see brown, black, white, red, yellow, or green. You see your brothers, your teammates who are depending on you, and who you are depending on to do their job. The best teams that I have been a part of truly love each other.  When a young man gets the opportunity to be a part of that, he will never be the same. It is a powerful reality and one that the rest of society certainly could stand to emulate. 

In addition to teamwork, football develops toughness – mental, physical and emotional. The toughness I am talking about is not merely the ability to push another player out of the way or tackle the guy with the ball, but rather the refusal to be discouraged or distracted in the face of a challenge. Football teaches the value of hard work, the necessity of honoring commitments no matter what, and the unbelievable power of a positive attitude in the face of adversity. Because it is uniquely demanding, football has the ability to instill belief, self-confidence, and discipline. 

We all want our boys to grow up to be responsible and effective in life.  Being successful in life as an adult absolutely requires toughness. Maintaining a strong marriage, raising kids, developing a career, and sticking to a value system all require commitment, responsibility, and perseverance. In a culture that is raising boys that seek to be entertained rather than be challenged, I submit to you that no other game develops toughness that translates to success in life quite like the game of football.

Unfortunately, the game of football is under attack. People are being steered away by the recent attention to concussions and other injuries. I am now a college football coach and have been for 24 years. I have a deep concern for the well being of every one of my players – I always have and always will. I am not an anomaly. We take concussions and all injuries very seriously.  Over the last 10 years, we have seen significant changes in the rules of the game, the introduction of annual baseline testing as well as post-injury testing on athletes, improvement in helmet quality and fit, and dedicated training for physicians, athletic trainers, players, and coaches on the presentation and management of concussion. Player safety is definitely a focus in the game of football. 

Let it also be known that research shows that more concussions occur from riding bikes than from playing football and soccer tops the list when it comes to girls’ sports. I have a daughter who plays soccer and loves it, and all three of our children ride bikes! Of course, I cannot tell you that your son will not have to deal with an injury from having played football and tragically some injuries end up being serious. I will tell you that awareness, preventative measures and care are at all time highs and from my 30 years of experience – the game of football gives so much more than it takes away.

I cannot imagine my life without the invaluable lessons, situations, and experiences that football has provided me. I have experienced being a back-up and a starter. I have been the hero and the goat. I have been on an 0-10 team and a 10-0 team. I have suffered injuries and have seen guys end their career due to injury. I have seen the pain when players fail to make the team and the uncontrolled joy when players are told they are receiving a full ride athletic scholarship to play football in college. Football has taken me to play or coach in seven different countries, paid for my Master’s degree, and has allowed me to provide for my family my entire adult life. The experiences have run the gamut, but it is all worth it. The most valuable things that football has given me are the people I have met and the incredible lifelong relationships I have built along the way. 

I love my mom. She has never done anything but want the best for me. Thank God she ended up letting me play football. For that I will be forever grateful. To all you parents debating whether or not your son should play football – let him if he wants to do it. I wholeheartedly believe that the benefits far outweigh the risks. It is truly a life changing game! 

– Chris Creighton, Head Football Coach at Eastern Michigan University

CFL combine training Blog 1

Hey all – its XMAS time and i know we are all busy shopping, eating and possibly having a few cocktails….one group of players who are busting their butt are CFL/NFL combine invitees

Mercer Timmis – the 7th ranked CFL prospect and top CIS skill position player starts today with two a day workouts. 

Mercer will blog every Friday re his training, program and general feelings of the prep involved.

Mercer’s days of skiing and snowboarding are DONE!  For the next 12 weeks he was one goal…to be the BEST prospect at the CFL combine.

We at SST are looking forward to not only his prep but a few others who are coming thru the door!

SST Strong!

 

Mercer n LJ