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

Recipe of the Day Almond Crusted Cauliflower

Almond Crusted Cauliflower

(almond cc

Makes approximately 4 servings)

Ingredients:

1 cup almond meal

1-3 teaspoons garlic powder

2 eggs

1 medium head cauliflower

Directions:

Wash the cauliflower and remove the stems. Break into small florets.

Break your eggs into a medium sized bowl and whisk until well beaten.

Pour the almond meal into another medium sized bowl and stir in the garlic powder and salt.

Set up an assembly line.

Dip the florets into the egg, being sure to coat them well.

Then roll in the almond meal and place on a parchment lined cookie sheet for baking.

Bake at 350 F for about 1 hour.

Even the kids will love this one!

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

Goals vs New Years Resolution?? Really?

No-new-year-resolution-640x480

 

Just this morning a colleague of mine and I were discussing how we as gym owners don’t have a rush of fat loss New Year clients….one of the reasons is this…our clients are informed to set goals not New Years resolutions

What is the difference?  Here is some data:

62% of people make New Years resolutions

Only 8% of these people stick to their resolutions

A Harvard Study showed that people who write down their goals achieve 100% more!

Here is what we at SST do with our clients and athletes

We talk about RESULT and ACTION goals

What is the difference:

Result goal example- I want to lose 10 lbs or I want to be an NFL Player

That’s great as we all want to succeed and win but what will YOU DO to get there???

This is when Action goals are implemented

Result – “I want to lose 10lbs”

Action Goal- I want to lose 10lbs on 12 weeks (the timeline is set)

Action goal- week 1 – “  I will start walking for 20 minutes a day” – Make your action goals attainable

Action Goal week 2- “I will continue to walk and eat breakfast daily”- What you have done here is reinforced your week one action goal and added a slight modification

Action Goal week 3- “ I will continue with week 1 and 2 goals” and “I will not eat after 6pm”

This will continue for 12 weeks

Action goals MUST be simple and attainable and specific towards your goals

So instead of setting yourself up for failure with an unattainable resolution try setting a goal with a specific timeline that’s achievable

Larry Jusdanis

SST Founder

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

SST MID WEEK Athlete News- More scholarship offers and goals scored!

SST Waterloo athlete Mike Hoffman is on a scoring spree in the NHL- 27 points in 24 games with the Sens!  Of those 27 points he has hit the twine 15 times already!

SST Hamilton Athlete Darnell Nurse is becoming a steady force on the Edmonton Oiler Blue line logging tons of ice time

Toronto Marlie Captain and D man Andrew Campbell is scoring goals at will! This know stay at home D man has already potted 6 goals in the young season. Are the Leafs that good that he shouldn’t be called up?????

US High school football player Josh Palmer received two offers yesterday- NC State and Northern Illinois!  Congrats to this outstanding wr!

CLICK HERE FOR MORE

St Roch DB Tyrell Richards continues his round the Canada University tour- he just came back from the University of Calgary ….also the University of Star running back Mercer Timmis who is getting ready for his upcoming pro and CFL Combine day

Congrats to Justin Veltri who has committed to Carlton University…Coach Sumaruh not only has great football player but a fine young man coming into his program

Congrats to SST Laval athlete Simon Legare in signing with the Ottawa Red Blacks!

NOTE: The OPC; the largest All star game in Ontario…… tryouts are this weekend- please note dates and times for your region at www.canadafootballchat.com

CLICK HERE FOR VIDEO

Very proud of our athletes from all regions- SST STRONG

The PROCESS….the will to win???? Do you have it???

Just working away and I asked one of my athletes if he wanted to participate in our upcoming 2016 Big Man camp for OL/DL..he stated no cause he wanted to tryout for a specific all star team and workout..no problem I totally understood

Although, this got me thinking…as a coach my players always here me say – you need to work the process- what do I mean by this?  I have no problem with this athlete or any other athlete wanting to play in all star games but I ask this- EVERYONE wants to win but what are you going to do in your athletic and academic process to get there?

I asked Diesel the same question and he said he went to as many camps as possible when he was younger…I asked one of my highly skilled athlete the same question – he attends as many camps as he can afford but does a ton to get better..says he rather spend his money on getting better with great coaching

The process…..learning as much as you can from a variety of coaches….taking these new found attributes in helping you succeed

I think about Michael O’ Connor- Vanier Cup champ and QB- would he be as good as he is by just playing games in Canada? Or by going to camps…training schools in the USA? Probably not- actually CERTAINLY not.

He won on that Saturday because of the work he put in…the process of his development..the hours of training with proper coaching

Agree or disagree but highly skilled athletes spend millions of hours honing their craft-spending endless time on a basketball court/ ice rink/ football field by themselves bettering their game- they went thru the PROCESS of hard endless work

Larry Jusdanis

SST NFL and CFL Athletes EXCEL!

What a great weekend- Congrats to both the Edmonton Eskimos and Ottawa Red Blacks- an exciting Grey Cup won by Edmonton- a special congrats to SST Alumni athletes Brian Ramsey and Shamawd Chambers in hoisting the Grey Cup!

As well, Shamawd took home the Most Valuable Canadian Award!

What a crazy Monday night Football game…Browns and Ravens go down to the last play and former Virginia U player Brent Urban blocks the last second field goal which was scooped up by the Ravens for the game winning td with no time left!

Crazy weekend! next week will be our big Hockey report!