"Enjoy The Journey"

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.” – Theodore Roosevelt
I love this quote, to me it describes each and everyone’s day in and day out struggle to find their place in this world and move forward. It is impossible to truly live your life to its very fullest while playing the role of the critic. The desire and ability to push outside of your comfort zone and truly explore life’s endless possibilities is only realized by those who demonstrate a willingness to improve themselves mentally and physically no matter what anyone else says.
Starting a strength and conditioning program after a long layoff or starting a conditioning program for the first time can seem like an overwhelming task. Are you someone who has repeatedly started and stopped various conditioning programs due to boredom or maybe time constraints from family and work. Sickness or injury has sidelined many good intentioned fitness programs; the point is we all know that being physically active can improve our quality of life and overall mental and physical well-being. For whatever the reason that caused you to discontinue your fitness quest, I commend you for the time that you spent trying to improve your quality of life and I am sure that by venturing down the road to improved health that you learned a tremendous amount about your strengths and weaknesses during that period of time.
Our goal for this web site is to give you the tools and strategies to empower you to continue, start or restart a life built on a foundation of health and fitness. We can create an interactive network of like minded people striving for a healthier lifestyle. Our goals for developing a powerful network and support system are to eliminate excuses as to why health and fitness goals cannot be achieved and focus on positive solutions for realizing your fitness goals. Together we can create an online society or team that can touch many lives through sharing quality health and fitness tips and strategies, success stories, how too tips, fitness programs with all possible resources to help you be successful.
Consistent effort over the course of a long period of time is the key to maximizing your physical potential. There is plenty of room for error, not every training session or meal needs to be absolutely perfect, but understand the more consistent your efforts the faster your results. The beauty of developing a life style of health and fitness is that you and only you have complete control over the amount of quality activity you participate in and the amount and quality of food you put in your mouth. That should be a comforting bit of control that you can always fall back on; there are no excuses for failure.
Having a plan for success is a tremendously important key to your success. Our website is devoted to assisting you to create a plan that is in line with your needs. I want to emphasize that we want you to be involved in creating a plan for success. Their needs to be an emotional and intellectual investment by you during the development and implementation of your plan for there to be a commitment necessary for your success.
Your plan should always be filled with alternatives or strategies for working around life’s little obstacles. Flexibility in the design and implementation will help to ensure that you will maintain a high level of consistency over the course of a life time. The support and program design help that will be available from our fitness experts and all users involved will help to keep your fitness goals on the right track.
So climb into the arena and prepare yourself for a life changing journey full of daily challenges and daily rewards. Your life of fitness will not be without a few stumbles along the way, but your team at C3i Sports will be there to pick you up, dust you off and help to send you in the right direction. There is no better time than the present to get started.

"Treadmill Interval Runs"

There will always be those days where you just don't feel like doing the same run that you have been doing for the last several training sessions. Or maybe you love to run outdoors but the weather is not cooperating.

Whether you are looking for a change from the same old stale routine or you are stuck in a rut and can't seem to improve, treadmill intervals maybe what you need to revitalize your workouts. Interval training is described as intense bouts of exercise followed by either an active or static rest period. The idea is that you can elevate your heart rate higher by using short intense work periods more easily then you can by jogging for 20 minutes at a comfortable pace. The rest period conditions your body to return to homeostasis and lower your heart rate to a manageable state. This combination of intense work followed by rest has many performance and health benefits.

1- Cardiovascular efficiency is improved by forcing the heart to work harder to bring oxygen to working muscles. The heart muscle becomes stronger.

2- The more intense the work period the more endorphins are released into the blood stream giving you a sense of well being and a positive mental outlook.

3-The more intense the work interval the harder your body has to work not only to complete the desired workload but to bring your body to rest. This intense work burns more calories and you will continue to burn more calories at a faster rate and for a longer duration following your workout.

4-Interval training preserves and develops lean mass. Because the work is highly anaerobic their is generally more muscle being used to complete the work period, therefore developing lean mass. Because the training sessions are shorter in duration and more intense you are not using valuable muscle for energy like you would do with distance running. Have you ever seen a muscular distance runner?

5-Intense interval training promotes the production of testosterone and growth hormone both aid in devouring useless body fat.

6-Interval training is time efficient. The amount of quality work you can do in 20 minutes will far out weigh an hour long session of low intensity work.

7-By using a treadmill you know exactly how much work and rest you are completing, the treadmill will not slow down to accommodate your lack of condition.

Below I have given you an example of a treadmill interval program, use the following guidelines.

*Adjust your speed up or down depending on your fitness level, use the below program as a guideline, make adjustments if necessary.
*Make sure you are comfortable jumping on and off treadmill while it is moving, use the hand rails on the treadmill to assist you.

reps incline Work/Rest

Difficult 8x each @ 9.5, 10.5, 11.5 MPH / 10 degree incline 20 sec / 40 sec
Moderate 8x each @ 8.5, 9.5, 10.5 MPH / 10 degree incline 20 sec / 40 sec
Easy 8x each @ 7.5, 8, 8.5 MPH / 10 degree incline 20 sec / 40 sec

CARBOHYDRATE USE MAXIMIZES THE RESULTS OF INTENSE TRAINING SESSIONS

For athletes participating in lengthy intense training sessions lasting 60-90 minutes in duration and repeated over consecutive days, it is imperative that the athlete’s carbohydrate intake is adequate. If you find yourself unable to recuperate between training sessions, additional calories from carbohydrates may be necessary. If you feel constantly fatigued, are unable to train at the proper intensity level and you are having a difficult time maintaining good sleep habits your carbohydrate intake may be inadequate. You are wasting your time and effort in the gym if you are not following a solid nutrition plan. Your carbohydrate intake during heavy bouts of exercise should represent close to 70% of your total caloric intake. Carbohydrate sources are found mainly in foods grown from the soil. Examples of such foods are whole grains, cereals, fruits, and vegetables. The grains, cereals, fruits, and vegetables are converted to usable energy and stored in the liver and muscle cells as glycogen and in the blood stream as glucose. These are the fuels used during intense bouts of exercise. The most ideal time to replenish your lost stores of glycogen and glucose are within the first thirty minutes following exercise. Post exercise your body releases a greater volume of insulin into the blood stream. The additional insulin acts as a transport system taking the converted glycogen and introducing it back into the liver cells, muscle cells, and blood stream. This process not only helps your body recover from the last training session but aids in preparing you for the next intense training session. Remember that proper nutrition is as essential to your training regimen as the training itself. Without proper nutrition you will never be able to realize your physical potential.

"Ketttlebell Blowout"

Here is a Kettlebell routine worth a try. Find a kettlebell weight you can handle with moderate difficulty for twenty double hand swings. Make sure you are properly warmed-up before you begin this protocol.

This kettlebell routine should be completed with as little rest as possible. Use a stop watch to give you feedback on duration of program. Each time you complete this workout try to reduce the amount of time it takes.

*22 KB Double Hand Swings
*11 KB Single Arm Upright Rows (each arm)
*11 KB Single Arm Snatches (each arm)
*22 KB Alternating Arm Swings

Repeat with these rep combination's:

*18 *15 *9
*9 *7 *5
*9 *7 *5
*18 *18 *9

Go through the entire regimen twice, Try to complete under thirty minutes.

If this sounds like fun, come out and join our team, we would love to have you!

"The Track and Kettlebell Session"

It's Tuesday morning after a day of rain, which left the weather perfect for a great training session. I have always enjoyed working in the heat and this Tuesday morning there was a combination of moderate heat and humidity.

Our session took place at Newton Lee elementary school, at 5:45am in Ashburn. We created a work/run interval protocol using the schools oval track, kettlebells and mats for body weight exercises. We set up six exercise stations evenly spread around the oval track. The track is slightly less then a quarter mile around. Exercises used were as follows:

*KB Dead Lift to Upright Row x10
*Supine Toe Touch x20 or Leg Lowerings x20
*KB Single Arm Swings or Double Arm Swings x10
*Rockies or Reaches x10
*KB Push Press x10 or KB Rows x10
*Mountain Climbers x16 or Burpees x5

The idea was to complete each exercise and sprint to the next station completing the entire oval as fast as possible. A one minute rest interval was given at the completion of each lap. We managed six laps before reaching exhaustion. I loved it and you will too. If you enjoy pushing yourself and motivating others this is the Bootcamp for you. Come out and join us, we would love to have you as part of our team.

"Another Day To Get Better"

The rain finally gave way so we could get back outside and do some serious kettlebell training. We started our session using the weighted jump ropes. Everyone in the group loves the weighted ropes, they are much more physically demanding on your hands, forearms and shoulders. The group started out with 100 revolutions using the three pound jump rope. The jump rope elevated our body temperatures and increased our heart rates for sure. We calmed our heart rates a bit with some active and static stretching. We elevated the heart rate again and fatigued our lower bodies with 50 prisoner squats.

Once we were all sufficiently warmed up and ready for more we turned our focus to a few upper body and core strengthening exercises using the the Slastix resistance bands. The following exercises were used.

*2x20 partner high rows
*2x20 rotational rows
*2x10 external rotation
*2x15 bicep curl
*2x15 tricep extension
*2x10 push-ups

The meat of the program consisted of 10 rounds of 2 minutes. Each series of exercise or super set started every 2 minutes. After the completion of the super set we had the remainder of the 2 minutes to rest. The faster you completed your work, the more rest you would have, and conversely the slower you worked the less rest you had between rounds. The exercises and repetitions used for each round were as follows:

*30 revolutions with the 1 pound jump rope
*10 KB push presses
*20 KB swings

Try this one at home or come by and join us, we would love to have you as a part of our team.

"The Gloria Special"

Another great day for Kettlebell Bootcamp! Wait a minute, everyday is a great day for Kettlebell Bootcamp! We started the session warming ourselves up with weighted jump ropes.
*60 revolutions with a 3 pound rope
*60 revolutions with a 2 pound rope
*60 revolutions with a 1 pound rope

From there we used a KB for chops and lifts.
*10 chops and lifts elbow to shoulder
*10 chops and lifts waist to shoulder and
*10 chops and lifts knee to shoulder
Each set of chops and lifts were performed from both sides, left to right and right to left.

We elevated our heart rates once again with
*60 KB swings

Onto the god father of all upper body strength development exercises the basic push-up. We split the team into 2 groups, 1st group worked while the 2nd group rest and then switch, 2nd group worked while the 1st group rest. Each group performed
*30 push-ups
*25 push-ups
*20 push-ups
*15 push-ups
*10 push-ups and
*5 Push-ups
To make this routine even more difficult while each group was resting they had to keep their hands in contact with the ground.

We elevated the heart rate once again with a series of lateral line hops.
*30 seconds of lateral line hops followed by 15 seconds of rest. We completed four sets.

It was time for a water break and a teaching sessions on how to properly complete exercises that were going to be used in the final minutes of this training session.

Each exercise was performed for one minute with 20 seconds rest between each work interval. The exercises we used were.
*KB dead lift with an upright row
*KB single arm alternating swing
*Sit-ups
*Fighting rope double arm and single arm swings
*KB figure 8's in a squat position

This session kept up a fast tempo from the first jump rope to the last figure 8. Everyone definitely took a huge step toward realizing their fitness goals.

If this sounds more interesting then spending 30 minutes on the elliptical, give me a call and we will get you started on one of our teams!

"John R."

I have a thirteen year old Kettlebell Bootcamp participant named John R. who gives me an outstanding effort everyday he shows up. Today was no different, after a warm-up with weighted jump ropes and kettlebell chops and lifts we started the beef of the program.

We used a 16 kg kettlebell and a 2 lb jump rope for our first series of exercises.
*60 kb swings 60 revolutions with jump rope
*40 kb swings 40 revolutions with jump rope
*20 kb swings 20 revolutions with jump rope
start to finish 7:12 seconds

After a short break with some fast foot ladder work we started our second series of exercises. Using 1 minute of work followed by 20 seconds of rest we did three circuits of the following exercises.

*12 inch lateral hurdle jump (20 jumps)
*Fast foot ladder exercise
*10 KB Push Presses
One time through each of the three exercises took the entire 60 seconds

After another water break we completed our third and final circuit of exercises. We used a work/rest interval of 60sec./10sec. for these movements. Each movements was performed for the entire 60 seconds. Exercises used were as follows

*Fighting rope combination single arm swing, double arm swing with jump and rotational throws
*KB combination RDL and front squat
*Pummeling and tug of war

After a cool down and stretch our session came to a close, just another day of Kettlebell Bootcamp.

Try these workout at home or come and join us, we would love to have you!

"Bootcamp Session"

The rain stopped and the temperature dropped in time to create a great outdoor training environment. Its Friday morning and we are prepared for a great workout knowing that the weekend is right around the corner.

We started our session with a combination easy jog, ball handling drills, and some active and static stretching. After a good warm up we started with some 6 inch hurdle work. We used 6 hurdles approximately a yard apart and performed 4 repetitions for each drill. The hurdle work started by running through putting one foot in between each hurdle. With each repetition we increased the speed of the drill. Ive always preferred to start slow to make sure the drills are done under control with good mechanics and proper form. The second drill completed was two feet between each hurdle the same proper mechanics were emphasized. We worked to reduce the amount of time the foot spends on the ground in order to develop foot speed. These hurdle drills are designed to teach you to manage your center of gravity over your base of support. The third drill we moved laterally through the hurdles making sure to keep our hips squared and our toes pointed straight ahead. Third we did bounds over the hurdles, again the emphasis was speed through the hurdles.

We moved to our resistance cables for some loaded and unloaded sprints. Five reps of 20 yard sprints followed by three reps of unloaded sprints. I like using the variation of loaded and unloaded sprints to develop speed and power. The loaded sprints help you to feel a proper body lean, as well as emphasize the amount of force you apply to the ground to propel you forward. The combination of ground force and proper body lean will translate into increased ground speed. I love unloading the sprint to allow the player to feel the same body lean and the same ground force without resistance. This is great positive reinforcement for proper running mechanics.

After a few minutes of rest and water we finished with a circuit using six exercises. The exercises used were Russian Twists, KB Deadlifts, Fighting Ropes, KB Push Press, KB Snatch and Tug Of War. We used 45 seconds of work followed by 15 seconds of rest, we moved through this series of exercises twice. Awesome job with a great effort given by everyone.

If this sounds like fun, give C3I Sports Performance a call, we would love to have you be a part of our team.

"Good Day To Be Alive"

Feels like summer again today in Ashburn. The temperature is rumored to rise to 90 degrees for the second day in a row. I love it hot; the hotter, the better. I am so glad to see winter in the rearview mirror.

Anyway...enough talk about the weather. It's time to get to work. Another great day for training. I absolutely believe that there is no better time to train than first thing in the morning, with the sun rising up over the trees.

We started our morning with an easy jog and some rugby ball handling drills. We completed three laps around the parking lot, using a lateral pass, ball on the ground pick up, and an overhead backward pass. The combination of running and an eye/hand coordination drill helps warm-up the body and the mind. In between each lap we did a series of active and static stretches. This is a great way to elevate your body temperature and prep your body for more challenging work.

We continued our prep work by adding a series of three exercises for three rounds. The exercises emphasized core development.
Our first exercise was a sit and reach with a single KB, 10 reps with the KB in the left hand and 10 reps with the KB in the right hand. The second exercise we used was the Russian twist with the KB for 10 reps, across and back counted as one. The third exercise in the series was a different style push up for each round completed. First round we added diamond push-ups. During our second round we did serpentine push-ups. And finally our third round consisted of your basic shoulder width push-ups.

We continued are training session with the use of our resistance cables. We used four exercises for this portion of the workout. The first exercise we completed were two 30 yard power walks with the harness vest. This exercise will push your heart rate through the ceiling. The second exercise used was power pull throughs. This exercise is tremendous for working the hamstrings, glutes and low back. The third exercise focused on core and shoulder stability; placing the resistance cable handle in the left hand and extending the arm away from the body. We walked against the resistance for 20 yards, switched hands, and walked another 20 yards. The final exercise with the resistance cable was lateral rotations for 20 repetitions on each side.

We finished the work portion of our session with 8 timed work/rest intervals: 30 seconds of work, followed by 15 seconds of rest. We used four exercises for our Grand Finale: 1)fighting rope swings, 2)KB dead lift, 3)cable squat with high pull, and 4)KB push press. We went through each exercise twice for 8 total work sets.

Our cool down was a nice easy walk around the parking lot, combined with static stretching.

I can't think of a better way to start the day, can you? Let me know When you are ready to give it a try.

Come and join us, we are always looking for new people to join our "Kettlebell Bootcamp Team" Call me 571.238.8111 or email hastingsj64@gmail.com

"Awesome Day For Training Outside"

What a great morning for getting out in the fresh air and doing some kettlebell training.You do realize that summer is just around the corner? It is definitely time to lose those additional pounds you put on during the winter months. Below is a description of what we did this morning that will help get you started shedding the winter weight.

We started out our training session with a nice easy jog and some simple rugby ball handling drills. Our goal was to use the drills to elevate the body temperature and loosen up for a full body workout. We used two drills to accomplish our warm-up; a lateral pass and burst, and a ball on the ground, scoop, and burst drill.

After the warm-up, we used an active stretch to further prep ourselves for the main body of work. Exercises included:
1)walking ground sweeps for the hamstrings
2)reverse lunges with a reach for the back and hip flexors
3)active groin stretch for the groin and hip complex
4)lunge with a twist for hip low back complex
We also used the resistance bands to prep our shoulders and back.

After the warm-up we did some core work. Exercises used for this were:
1)supine toe touches
2)leg lowerings
3)Russian twists using a kettlebell for added intensity

Time to get to work. We started by using a tool that I haven't used for years and was happy to bring this piece of equipment back into the fold. The OPTUM S.P.S. is a Resistance cable system used for a large assortment of movement exercises in all planes of motion. The resistance is created by a cable running through a cam system and can be adjusted with a simple turn of a knob. Simple is always better for strength coaches, especially this strength coach.

The OPTUM system is simple and tremendously effective. We started by hooking the cable to a vest harness and we did a series of power walks of 30 yards. The emphasis was on developing the posterior chain - muscles used include hamstrings, glutes and low back. From the power walk, we moved to VMO pulls. This exercise emphasizes quad development and core stability. We finished our cable work with a set of walking pull-throughs, an exercise that also emphasizes hip extension and the development of the muscles of the posterior chain, as well as enhanced core stability.

Time for some kettlebell (KB) work. We started with 60 kettlebell swings which definitely elevates the heart rate. After a minute rest, we moved into a combination KB deadlift and shoulder press. The exercise is performed by holding onto two KBs. One kettlebell is held hanging between the legs and the other is positioned at the shoulder. The combination exercise is performed by deadlifting the KB and immediately shoulder pressing the other. We performed 15 repetitions with each arm press and deadlift combination. Proper form is essential for each and every exercise used during our sessions. We followed with an alternating single arm swing and walk for 20 steps, followed by 20 walking lunges using the KB for additional resistance.

We continued our work for the morning with fighting ropes. Three exercises were used, each performed for 30 second work intervals, followed by a 15 second rest period. The exercises used in this session were the grapplers throw, double handed swing with a jump emphasizing hip extension and an alternating single arm swing.
We then finished off with a cool-down and stretch.

If this sounds like a fun and interesting way to get into shape for the summer, give me a call. We can set up a training session just for you and your friends.

" Hammer Strength Clinic"

I'm looking forward to the Hammer Strength Clinic in Lawrenceville, New Jersey, but I'm not looking forward to the drive from Ashburn, Virginia up the 95 through Baltimore and Philadelphia on the eve of spring break.

The clinic will be held at Notre Dame High School, starting today the 26th of March and going through Saturday the 27th.

Hammer Strength does a great job of putting together very informative clinics. Speakers include Louie Simmons of WestSide Barbell, Allen Johnson, former Strength Coach for WVU and the Baltimore Orioles, Kieth Gray Associate Strength Coach of Georgia, Mike Brass Assistant Athletic Director of The Naval Academy, Lian Blyn owner of Athletic Based Trainng and finally CJ Stockel and John Mckenna two local High School Strength Coaches. The clinic should be full of valuable information.

I am especially excited to hear Louie Simmons speak about "Loading Principles and How to Apply Them" and "How to Increase Running Speed". I'll fill you in on the details of the clinic next week.

We will be starting a new week of "Kettlebell Bootcamp" bright and early Monday morning in Ashburn, would love to see you there. Call for location and times.

We would love to travel to your neighborhood and take you and your neighbors through your very own "Kettlebell Bootcamp". Call for more information, C3I Sports Performance 571.238.8111

"Kettlebell Bootcamp"

I am so exited, I can barely sleep at night. Bobby Crumpler, a fellow former strength coach of the Washington Redskins, and I are starting a "Kettlebell Bootcamp".

The camp will start this coming Tuesday, March 22, weather permitting.

The Bootcamp will be located outside, at the park on the corner of Ashburn Village Boulevard and Fincastle Drive, next to Ashburn Elementary School.

We will offer three classes, 5:30am, 6:40am and 7:50am.

I am inviting every single person: man, woman and child, no matter what your fitness level, to participate in this truly life transforming event. There is something magical about training outside in the fresh air, with a group of your soon to be best friends, at the crack of dawn. What a great way to start the day. The weather is starting to warm and there is no better time to melt off those excess winter pounds than the present.

Come and join our team!

If you can't attend for any reason, I will post the workouts daily, so you can follow along at home.

Call me for additional information
571.238.8111

"Cross Fit"

Cross Fit was developed by Greg Glassman in 1996. In a gym in Santa Cruz, California, High Intensity Training, found in most Nautilus/Racquetball clubs in the late 70's early 80's, was reinvented and given a fresh new look in the form of Cross Fit. In 2005, there were 18 Cross Fit gyms. Cross Fit has now grown to 1500 gyms.

Cross Fit training involves choosing three to four random exercises: preferably multi-jointed, full body movements. The chosen exercises are completed in a giant circuit, with the weight used remaining consistent and all routines timed or given a time to be completed. The emphasis is on reducing the rest time between sets and completing the desired repetitions for each exercise prescribed.

Cross Fit is an excellent training protocol for military, fire, police, martial arts and anyone whose trying to enhance their work capacity. The training protocols force neurological and hormonal adaptations across all metabolic pathways. The only way to quantitatively show a positive training effect is to measure lactate threshold and VO2 max.

The criticism of Cross Fit is that the randomness of the exercise selection does not allow an athlete to periodize or positively progress work loads over time. These protocols make the athlete's performance variables virtually impossible to quantify.

Most Strength and Conditioning coaches are control freaks and need to be able to show absolute conditioning gains over time. The recorded numbers validate exercise prescription, not only for the coach, but for the athlete. I do agree that Cross Fit, in general, needs a better way to track progress of their clients. However, the concept is tremendous.

There is definitely a place for Cross Fit protocols. Whether you are a competitive athlete or a weekend warrior, you will benefit from these time-efficient training routines.

Give this Cross Fit routine a try:

One mile treadmill run

100 pull-ups

200 push-ups

300 squats

one mile treadmill run

Time this routine from start to finish.
Under 50 minutes is excellent!

"WVU"

Alex and I had a great time in West Virginia attending the strength and conditioning clinic. It was also my son's first experience on a college campus, which made the trip even more enjoyable. We made it to Morgantown after a heroing trip through a snow hurricane in the mountains leading into Morgantown. Alex kept us focused on the the drive through the mountains by playing DJ in the truck, Lil' Wayne was the artist of choice. I love Lil'Wayne yea...Boeeee.. Once we made it to Morgantown, we drove through campus trying to get our bearings and find the field house where the clinic was to be held. The campus is beautifully laid out, with everything within walking distance from the dorms and student residences. The field house is located next to the football stadium, with an amazing indoor football field and a weight room that looks onto Mountaineer Stadium. What an awesome atmosphere for a young athlete to train and be apart of.

After finding the field house, we went to the basketball coliseum. Alex loves basketball and hopes to play college basketball some day. He and I were very impressed with the arena and the positive college atmosphere that is created by such an incredible facility. We both took pictures in the snow with the statue of Jerry West in front of the main entrance.

After leaving the coliseum, we found a great restaurant/bar that split the difference between the coliseum and the football stadium called the "Boston Beanery". The food and atmosphere were exceptional. If you were wondering, we both had the seafood bisque and a sandwich. It had been a long day up until this point, with the drive from Northern Virginia and the tour of the campus. We headed to the hotel and turned in for the night with great anticipation of the next day's strength clinic.

Mike Joseph and the strength staff put together a very organized and information-soaked clinic. Mike laid out the WVU strength and conditioning philosophy and their year-round program. Mike's program philosophy is based on strong communication with everyone involved in the training process. Communication is essential when teaching and emphasizing technique, work intensity, school pride, competition, mental toughness, and accountability. Mike does a great job of making communication a priority.

The strength program is filled with platform-based movements; Squat, clean, snatch, jerk, bench, and every variation of these movements imaginable are used to create WVU's championship program. You will never see any athlete standing idle during the strength and conditioning program. The emphasis is placed on tempo and work volume for each training session. They are not concerned with developing a world class snatch or squat, but more importantly developing productive football players. The greatest performance asset that we can develop in a player is the ability to recover in between intense bouts of work. Recovery time can only be enhanced by emphasizing tempo, coupled with a significant work volume. WVU does an excellent job of accomplishing this goal.

Mike gives his athletes daily feedback on their program performance. Three name placards are made for each player. Gold - Outstanding performance; Blue -Nothing more, nothing less then what is asked; Brown - Average... The color alone makes this placard self explanatory: poor performance and unacceptable. Every training session is evaluated by Mike and his staff and the appropriate colored placard is assigned to each player. The placards are displayed for all to see. I love this idea! Talk about developing great work habits. Let's face it, some athletes have no idea what it takes to work hard on a consistent basis. A simple idea like this helps to generate and build team pride, consistency, intensity, mental toughness, and most importantly, an accountability to the coaching staff, the system, and their teammates. No one wants to be the weak link!

Alex and I left Morgantown with a good understanding of WVU's strength and conditioning program. I highly recommend attending this clinic. Alex is already looking forward to attending next year.

"WVU Strength Clinic"

I can't wait for this day to get started! Alex and I are going to Morgantown, West Virginia, to attend the WVU Strength Clinic on Saturday, the 27th of February. My son, Alex, has always had an interest in strength and conditioning, and there is no better way to fuel that interest than to expose him to a top-notch university program. I am also looking forward to spending that quality father-son bonding time, that only a three and a half hour ride to Morgantown will allow.

This clinic is for all fitness and health professionals.

Where: Morgantown, West Virginia / WVU / Milan Puskar Stadium

When: February 27th, 2010 / 8:00am to 3:00pm

Speakers: Mike Joseph - Director of Strength and Conditioning
Mike Gittleson - Former Strength and Conditioning Coach for Michigan
Al Johnson - Former Director of Strength and Conditioning at WVU, Orioles
Corey Twine - Assistant Director of Strength and Conditioning at WVU
Nettie Freshour - Dietitian for the WVU Athletic Department

Contact number: 304.293.4459

"Lower Body Strength / Power"

Deadlift: 10x 8x 8x 6x / 90 seconds rest between sets

Dumbbell hang clean to press: 5x 5x 5x 5x / 60 seconds rest between sets

Dumbbell step-ups: 8x 8x 8x / 60 seconds rest between sets

RDL: 10x 10x 10x / 70 seconds rest between sets

Core:
Reverse crunches: 75x
Toe touches: 75x
Russian twist: 75x

"Bigler's Gym"

In addition to the high school weight room, Dave Rudy and I trained in some gyms that have left lasting memories with me. The first gym was Dave's basement.He had a York Barbell set with an adjustable weight bench. The bench had that narrow rack, so when you took the weight off the rack or reracked the weight, you never quite knew where to put your hands. There were plenty of smashed fingers between the two of us. This York Barbell weight set came with weighted shoes for doing leg extensions. Once we started to grow out of the beginner weight set, we would hang those weight shoes on the ends of the bar to squeeze every bit of weight out of that York set.

Everyone knows that the music selection has a lot to do with the success of your weight lifting program. Dave and I listened to three different eight tracks... Yes, I said eight tracks. Led Zeppelin, The Doobie Brothers and Van Halen were our music of choice.

Good times!

Even though all we did was bench and curls, those times training in Dave's basement, helped to solidify our strong interest in strength and conditioning. Eventually we grew out of that beginner weight set, and Dave and I started to train at "Bigler's Gym" in Millersville, PA. Sam Bigler was a student at Millersville University in the early 70's, where he earned four NCAA weightlifting championships. In 1976, he was a member of the USA Olympic Weightlifting Team. Sam placed tenth in the 182 pound class, with a combined snatch, clean and jerk, of 677 pounds. Not too shabby! Sam was inducted into the Millersville Hall of Fame in 1995.

Sam Bigler's gym was amazing. It was a turn of the century barn, located in Millersville. Every piece of Olympic weight lifting equipment that you could imagine was jammed into this incredible training facility. There were no frills, no windows, no air-conditioning, and no heat. I remember training there in the middle of winter, with the only heat coming from a small space heater in the center of this huge barn. When we came in from the outside, you just kept your jacket on and trained. What an incredible experience. When you became a member of Sam's Gym, he would give you the combination to the lock on the barn door. You could train there any time of the day or night.

These are great strength training memories.

Let me know about the weight rooms you trained in and the lasting memories that these gyms have left with you.

"LA Fitness Strength Endurance"

A couple of fantastic trainers at the LA fitness, Dulles Town Center, took me through a grueling workout that left me completely exhausted, I loved it! Joe and Katie set up an upper body, high volume, super circuit. Here is the routine, give it a try and tell me what you think.

90 seconds rest between each mini-circuit:

Standing overhead barbell press: 4x15
Pull-ups, overhand wide grip: 4x20
Dips: 4x30

Dumbbell row: 4x10
Dumbbell incline press: 4x15
Push ups: 4x30

Machine low row: 3x12
Machine seated row: 3x12
Machine High row: 3x12

Use EZ curl bar, "don't let the bar touch the floor"
Bicep curl: 4x12
Reverse grip overhead press: 4x12
Upright row: 4x12

Decline curl: 4x12
Alternating hammer curl: 4x20
Tricep rope push down: 4x20


You must keep a good pace, and set challenging weights for the reps prescribed.
This workout will leave you blown out! Let me know what you think, and send me your latest workout.

"Doggie Wrangler"

I spent so much time in high school lifting weights and reading "Muscle And Fitness," that my father pleaded with me to spend my time more judiciously. "Spend your time working at something you can make a living at", he would say. After taking a lengthy test to determine what careers would suit me best, the high school guidance counselors concluded I should be a doggie wrangler.

...a what?

After my parents were given the news of my potential doggie wrangling career, they became very supportive of my decision to make a living counting reps. The lesson I learned at the ripe age of 18 is to find something that you are passionate about, no matter what it is, and pursue with all your being. And if you are fortunate enough to make a living pursuing your passion, there is no better way to spend your days.

Not enough can be said for having a strength training partner that you can count on. Someone to help hold you accountable when your not quite feeling like moving that weight. Someone who is just as passionate about strength and conditioning as you are, and ideally, someone who is stronger and more fit then you. There is no challenge in training day after day with someone that will not require you to put that extra 45lb plate on the bar, or run that extra 100 yard sprint. If you want to get strong, train with stronger people.

That person for me is Dave Rudy. He and I shared the same passion for strength and conditioning all through high school and into our adult years. Dave has continued his passion for strength and conditioning by becoming an avid triathlete, even completing a few Iron Man Triathlons. Dave has also fed his passion for life long fitness by opening a "Snap Fitness Center" on Duke Street in Old Town Alexandria,VA. You should stop by and check his place out. The gym is the epitome of a neighborhood gym. The atmosphere is incredibly positive, which translates into great results for its participants.

I want to hear about your first training partner, the one that pushed you beyond your self-imposed limitations and out of your comfort zone.

"Lower Body Strength"

Cable hip extension: 3x12 60 seconds between sets

Dumbbell lateral step-ups: 3x8 60 seconds rest between sets

Squat: 2x8 2x6 2x4 2 minutes rest between sets

RDL: 3x10 70 seconds rest between sets

Walking lunges: 3x 30 steps 90 seconds rest between sets

Calf raise: 3x12 70 seconds rest between sets

Squat: Cornerstone For Football Strength Program

I have some incredible memories of strength training during my high school years. I graduated from Manheim Township High school, Lancaster Pa. in 1982, where along with school work, I played high school football.

Football demands some form of physical development and sets the stage for further exposure to strength and conditioning. Squat and bench were the exercises of choice for our high school football program and the staple for most programs during the late 70's and early 80's. Along with squat and bench we always did a series of isometric exercises where we would push or pull for 30 seconds against a stationary object. For the isometrics we would use the jungle gym adjacent to our football practice field. We would line up 5 guys across the bottom bar of the jungle gym and for 30 seconds try to pull the play ground equipment out of the ground. High school strength and conditioning programs have changed drastically over the past 30 years, just like most everything else. The one exercise that has stood the test of time is the squat. The squat is and should be the cornerstone for all football strength programs.

The squat has been called the king of all exercises. This movement requires a tremendous amount of muscle coordination and muscular involement to complete successfully. Along with the obvious development of your lower body musculature, quads, hamstrings and glutes, the squat also targets the muscles of your back and core. The muscles of your back and core are responsible for creating a stable platform, allowing you to complete the squat successfully. A strong back gives you the foundation to transfer force generated by the muscles of your lower body and direct that force through the bar.

Football requires a tremendous amount of lower body strength and power, and your ability to transfer that power through the length of your body. Squats should be the cornerstone of your program!

"Trash Can"


Description: Timed Circuit

Exercise Reps/dist/Time Weight Sets

Treadmill Walk 1 Min 12 incline 4 MPH 4Sets
KBDB Swings 20 swings 70 lbs 4Sets
Dips 30 reps 25 lb Weight Vest 4Sets
Bear Crawl 40 yds 25 lb Weight Vest 4Sets
Supine Body row 20 reps 25 lb weight Vest 4Sets
Squat Thrusters 20 reps 30 lb DBs 4Sets
Russian Twist 40 reps 20 lb Med Ball 4Sets


Can you complete this in less then 30 minutes?

Post your times for "Trash Can"

Post a workout for the C3I Sports Performance group to try!

Fifteen Pound Sand Dumbbells

After an episode of AIH that left me frail and weak my parents gave me a pair of ten pound sand filled dumbbells and a copy of "Muscle And Fitness". My passion for strength development was ignited. I haven't put those dumbbells down in thirty plus years. The strength that I developed with those fifteen pound dumbbells along with and more importantly the physical and emotional well being that accompanies strength training, gave me an overwhelming sense of calm wrapped in a blanket of invincibility. After finishing a grueling body building routine spelled out by the legendary Frank Zane on the pages of "Muscle and Fitness", I felt I could handle any and every challenge the day could present.

I want to hear from you! It's your turn to share. I want to hear about the first time you stepped into a gym or picked up your first dumbbell. I want to know how that first workout made you feel. I want to hear about first experience with strength training and the impact the experience has had on your life.

Let's Start The Conversation

I am tremendously excited about opening a forum on all that is involved in the art of strength and conditioning. No matter how simple or complex the topic, I want to discuss and open up the floor to anyone and everyone who has a passion for developing and improving human performance. I want to reach out to the weekend warrior, the professional athlete, the strength and conditioning coach, and anyone who has an interest in advancing human performance.

Everybody that has an interest in their own fitness, or the fitness of others, has a defining moment in their lives that leads them on this journey to find the best way to achieve a level of fitness that allows them to feel their absolute best.

My journey started at age fourteen when I was diagnosed with a chronic illness. The disease decimated me physically. I was diagnosed with chronic autoimmune hepatitis. The long and short of this disease is that your own immune system targets your organs as foreign and tries to destroy them. It is a slow moving, yet devastating disease. It was an illness that was pivotal in defining who I was to become.