Thursday, May 26, 2016

5 Critical Exercises for Athletes by Mike Sheridan


5 Critical Exercises for Athletes

Muscle imbalances are weaknesses. Weaknesses cause injuries. Injuries suck. Fix the problem. Here's how.

Lip Dub was Fun Yesterday

Softball Way to Go! Making the Championships!

So Proud. Big Win Girls~!

Wednesday, May 25, 2016

Bodybuilder Biceps, Powerlifter Triceps by Adam Bentley

Powerlifters have the strongest triceps. Bodybuilders have the biggest biceps. Here's how to combine their training methods to build arms that are as strong as they look.

Seated Incline Curl

Triceps: Powerlifters Know Best

Powerlifters are the group with the most consistently big triceps, and the research suggests that their style of training has almost everything to do with it. In other words, powerlifters train triceps heavy and so should you.

Biceps: Bodybuilders Know Best

Bodybuilders know to train the biceps heavy. Since the biceps are comprised of even more growth-happy type II muscle fibers than the triceps (by at least 60%), they're more prone to grow when using heavy loads.

Thank You Coaches and Athletes! Year One Almost Done.

As the school year draws to a close I just wanted to thank everyone who participated in making our first year of Strength and Conditioning here at Stamford High a tremendous success. I think we lit a fire in the hearts and minds and bodies of many of our young athletes (and coaches) and helped them to understand just how important (and fun) this training is in helping Stamford High compete at higher levels.

I would first like to thank Coach Moriarty for having the vision to make Strength and Conditioning a reality. Also like to thank the Athletic Council and Coaches Burns and Scianna and Parness for supporting us with funding, equipment and athletes to train. (We will miss you Parness!). To Coaches Buckett and Sam Krom for always being there when I needed extra help or filling in when I had my surgery (couldn't have done it without you two!!!). And to all the Coaches who pushed their teams to come and especially those who joined us in training: Lacomis, Nazz, G, Lewis, Espo, Gladstone, Forsythe, Donovan, etc. etc. (If I left anyone out thank you!)  To Q and Big E and D who train in the mornings with me and helped me rehab and worked with the kids too! And to all of you coaches who haven't joined us... yet. You will, just look at our success rate.

Like I tell our athletes : "Strength and Conditioning Training is a marathon, not a sprint - a lifestyle"... and our long journey to greatness has just begun... but what a fun successful start we have had. Looking forward to next year. Hopefully getting a Strongman Competition tradition started and sooo much more. Look back over the blog and see where we started and all the great fun and progress we have had (SHSFIT.COM!)
Enjoy Summer,

Your Black Knights Strength Coaches

Meet in the Auditorium @ 12 for Strongman Lip Dub!

Represent Strength Training show up at the Auditorium @ 12 before workouts.

Tuesday, May 24, 2016

Outside Today! Sun Came Out to Play

Truth Tuesday: Accountability - Elaine Maxwell

Truth Tuesday with the Rock...

BLOOD, SWEAT & RESPECT. First two you GIVE. Last one you EARN. -Dwayne Johnson


Outside! It got Nice Out.

The 6 Best Kettlebell Exercises You Need To Do

The 6 Best Kettlebell Exercises You Need To Do
The 6 Best Kettlebell Exercises You Need To Do

Why isolate when you can build dynamic total-body strength and conditioning with kettlebells?
Kettlebells aren't anything new, but their popularity in fitness circles continues to rise—and with good reason. When used correctly, kettlebells are extremely effective training tools for providing total-body strength and conditioning.
The problem is that kettlebells are often used improperly. As with any technical movement, lift, or skill, proper coaching is required to maximize the benefits.
It's been said the elite are elite because they're better at the fundamentals than everyone else. The fundamentals are the key to success in training—or in anything else in life. Master the basics and you'll achieve the best results.
The fundamentals of kettlebell training come down to just six exercises. These are the foundation exercises, known as the "sacred 6." Nail these and you're on your way to a better body.

Exercise 1 The Swing... 


Friday, May 20, 2016

The Ultimate Muscle Building Diet by Jason Ferruggia

The Ultimate Muscle Building Diet

Congrats to Boy's Baseball

Congrats to Boy's Baseball Making States (and City Title)!
Again, what a year for SHS!

Congrats on Reaching States Girl's LAX!

Let's go!

Congrats on the Comeback Season Lady Knights Softball!

Good luck in the Tourneys!

Somewhere Out There...

For the First Time (under Coach Nazz)... Boys Lax Makes States!

Big Congrats to Coach Nazz and the Boys! Be Proud but you are not done yet!

As the School Year Winds Down, Remember...

Thursday, May 19, 2016


Bored? Try a Little Zen Koan...5 Chickens Shu-Shu: On the Road

5 Chickens Shu-Shu: On the Road


I had begun to head out when a man approached me, and me being a monk, he asked:  

"What is the secret to enlightenment, master?"
My bag was heavy. I thought this question, especially following my epiphany, deserved great thought and attention, so I placed my weighty satchel down and began to ponder. The man watched me put down my bag with great interest, and as soon as it hit the ground he hollered excitedly:
"Yes, master I understand!"
He threw his bedroll and wallet at the feet of a beggar on the side of the road, rubbed my belly and ran away clicking his heels.

"What the hell was that?!" I squealed. "I didn't even say anything!? Man's a nut," I shook my fist and said, "Part of that cash is mine, beggar. No. Don't put the wallet down ther-- okay you win." Shrugging, I hoisted my sack full of chickens up, (hurting my lower lumbar because it was so heavy) and limped away on my new adventure. 

Harvard Unveils MRI Study Proving Meditation Literally Rebuilds The Brain’s Gray Matter In 8 Weeks

Harvard Unveils MRI Study Proving Meditation Literally Rebuilds The Brain’s Gray Matter In 8 Weeks

BY  • NOVEMBER 19, 2014 • HEALTHSPIRITUALITYTHE HUMAN BRAIN • COMMENTS (0) • 937176BrainHarvardMeditation

Test subjects taking part in an 8-week program of mindfulness meditation showed results that astonished even the most experienced neuroscientists at Harvard University.  The study was led by a Harvard-affiliated team of researchers based at Massachusetts General Hospital, and the team’s MRI scans documented for the very first time in medical history how meditation produced massive changes inside the brain’s gray matter.  “Although the practice of meditation is associated with a sense of peacefulness and physical relaxation, practitioners have long claimed that meditation also provides cognitive and psychological benefits that persist throughout the day,” says study senior author Sara Lazar of the MGH Psychiatric Neuroimaging Research Program and a Harvard Medical School instructor in psychology. “This study demonstrates that changes in brain structure may underlie some of these reported improvements and that people are not just feeling better because they are spending time relaxing.”

Top Meatless Protein Sources

Coach Sam Showing How It's Done!

195 lb. Overhead Yoke Walk

Power Foods Thirteen foods you should be eating. byTC Luoma

2 Essential Foot Functions to Upgrade Your Training Tim Bransdon

The feet are complex beasts that powerfully support many movements in training and day-to-day life. The plethora of joints, muscles, tendons, and fascia in your feet are engineered to provide two functions for all your athletic movements: stationary support and dynamic spring.

Stationary support provides a solid base for your feet and the muscles, joints, and limbs above your feet to work from. In contrast, dynamic spring uses the joints of your feet as mobile, elastic, power-producing structures. Squatting and deadlifting movements from the floor need a strong base in the form of stationary support, while the more dynamic running, jumping, and skipping movements require the power and efficiency of dynamic spring..........


Feel like I'm Back In Syracuse or Seattle...

Check here or Twitter to see if we are in or out today...
Wacky Weather Continues here in Stamford.

Tuesday, May 17, 2016

Outside Today!

The Deadlift is not a Pull with Richard The Ant Hawthorne

Congrats Ladies!

SHS Alumni: Vlad Ducasse is Going to the Raven's & Khairi Fortt to the Seahawks

So Proud you're still living the dream, fellas! Come back and visit us!

Tuesday Truths:

"One who gains strength by overcoming obstacles possesses the only strength which can overcome adversity."

Albert Schweitzer

Stamford softball clinches playoff spot with comeback win- #winnerswin #spspride

Congrats Girl's Softball!

Kettlebell swing training improves maximal and explosive strength: Written by HealthHabits

Kettlebell Swing Training... <CLICK HERE FOR ENTIRE ARTICLE<
A study published in the Journal of Strength & Conditioning Research says that kettlebell swing training will improve your maximal & explosive strength. And how cool is that???The Study:The aim of this study was to compare how kettlebell swing (KB) training had on measures of maximum strength (half squat – HS) and explosive strength (vertical jump height—VJH) in comparison to jump squat (JS) power training. 

Watch the weather today. Check twitter or here around 1:30 to see inside or out