Thursday, October 27, 2016

10 Best Muscle-Building Leg Exercises by Parker Hyde, CSCS, CISSN

10 Best Muscle-Building Leg Exercises

(We don't have a "LEG DAY" but we certainly do most of these...)
This list could easily have included 10 types of squats, so instead we went with just a few versions. After all, you're not going to do a workout that includes just squat variations—unless you're feeling particularly crazy.

1. Squat (High And Low Bar)

Why it's on the list: Squats are king because they're simply the most challenging leg movement you can do, especially when loaded appropriately. They work all the lower-body musculature (we're counting glutes), and have been shown to spike muscle-building hormone release. In fact, we even know that squatting before doing curls has been shown to significantly improve arm strength![1]
We've grouped the high bar squat and low bar squat here, although they're a bit different. Bodybuilders typically use the high bar squat, in which the bar rests atop the traps, which hits all the leg musculature fairly evenly. Powerlifters prefer the low version, in which the bar instead sits further down atop the rear delts, since this variation slightly shifts the body's center of gravity such that the glutes take up more of the workload, which immediately allows the lifter to use more weight.
10 Best Muscle-Building Leg Exercises

Inside because of Weather Today. Lax & Baseball. Girl's Basketball?

650 Tire Gauntlet Thrown Down... Mateo, Nick & John under 150 lb.

Hey Seniors, 3 Sophomores flipped the 650 including Mateo who's 120 lb. pounds (Strongman record). Where were you today?

Wednesday, October 26, 2016


So, I let the boys (and girls know) that we are in shape now, Strongman shape, and it's time to start putting weight on the bar and tires, etc. -- REAL WEIGHT, Big Boy and Girl Weight, Thor-like weight. And I told the kids if they started doing it, theor friends would follow. Well, they haven't disappointed... We are off and running with Baseball and Lax leading the charge... TOGETHER. SHS Culture of Strength here we go!

Baylor Bridges 365 - Sophmore
Pat Barboza - 365 weighs 150
Matt Buzzeo - 315
And there were more... Look

Monday, October 24, 2016

Thanks for All the Birthday Wishes...

6:45 am Birthday swim in the Sound. "Refreshing!" as my goddaughter likes to say. Thanks for all the love. Looking forward to another year of working with you to grow as athletes and human beings.

--Coach Cap

(If you haven't tried cold water swimming at sunrise... try it, Gives a new appreciation for life.)

What's Wrong With Your Deadlift? by Tom Bumgardner

When your deadlift strength plateaus, the problem might be technique or a certain type of weakness. Here's how to determine what's holding you back, and how to fix it.
For my money, the conventional deadlift is the best size and strength movement on the planet. Deadlifting's popularity has increased in recent years, and to coaches like me, that's great news. It means a lot of people are getting stronger, even if they go home from the gym with bruised shins and burning forearms.
At some point, however, every deadlift aficionado runs into a problem: Their numbers stall! A steady climb is replaced by a brutal plateau. When this happens, you have two choices: you can repeatedly hit your head against your strength ceiling, or you can identify the weak link in the chain that's stopping your ascent.
Luckily, the deadlift is a simple lift with simple problems. The solutions are also usually simple. They come in three varieties: off the ground, mid-pull, and at lockout. Here are technique-based and assistance-work-based solutions to each problem, along with guidelines about how to put them in your program.

Weakness: Off The Ground Technique Solutions...

Tuesday, October 18, 2016



Inflammation in its most natural sense is actually a good thing – it helps us fight off sudden injuries or infection. But too much inflammation is another story.
Many chronic conditions such as cancer, arthritis, diabetes and obesity have been linked to inflammation.
But what you also may not know is the certain foods lead to inflammation. Many of the foods you eat on a regular basis can actually be creating a problem which leads to serious health issues.
So here’s some foods that can lead to unhealthy inflammation – foods that you should consider eliminating from your diet completely.


Most vegetable oils found in most processed foods – including the likes of sesame oil and sunflower oil – are high in omega-6 fats that are highly inflammatory. You’ll find these oils in many bagels, crackers, cookies and bread.
Besides reducing these kinds of inflammation-causing foods in our diet, we can balance them with omega-3 fats, a key nutrient in reducing inflammation in the body. The proper ratio of omega-6 foods to omega-3s should be around 2:1. Some foods that are high in omega-3s are:
  • Salmon, mackerel and other cold water fish
  • Eggs enriched with omega-3s
  • Liver
  • Grass-fed beef
  • Macadamia nuts
  • Walnuts
  • Leafy vegetables

Baseball & Wrestling Getting After It Yesterday! 10/17

LET'S GO! Baseball and Wrestling!