Ditka Diamonds...

Coach Cap's Christmas Wish (Challenge)

Cap's Christmas Challenge...Stay Strong Over Break!

Just because we have a break doesn't mean you take off and get...'Jolly'. Give yourself the gift of POWA! YAH!

Coach Cap's Christmas Challenge: 

PER DAY!
60 -150 Push-ups a day (variations).
60 -150 Bike Crunches/Plank (3 Min.) 
60 - 100 ATG SQUATS

30 - 60 Front or Hammer Curls

Run 20 Hills a day or Stairs
RUN! 1 - 5 Miles
30 Turkish Get-ups 

30 Bulgarian Split Squats and Single-leg Hip Extensions (each Side)
50 Burpees and/or 30 Burpee Broad Jumps (or Both!)

***BRACE TRAINING & RACK TRAINING!
***Meditate (Breath Training) 15 Minutes per day

10 Selfless Acts.If you have access to a gym USE IT!

Being Strong is a Life Style. It has to be like breathing. It must be done everyday.

"Right? CAN YOU HEAR ME!?"
'Yes Coach!'

Happy Holidays
From Coach Cap and Coach Buckett 

5 Ways To Perfect Your Post-Workout Protocol by Lisa Kenilworth

Mike Kundla's Power-Day Post-Workout Routine

• 10-15 cat/camel stretches to release tightness in the shoulders and back 
• Foam roll hamstrings, quads, and back; ; alternately you can use a barbell with your legs
• Lacrosse-ball trigger-point work on the hips, shoulders, and calves: 30 seconds of pressure 2-3 times for each area. 
• 10-15 bodyweight walking lunges per leg
• 20 arm circles in each direction
• 3-5-minute cool-down on the stationary bike
• "My power days require greater recovery and take more time," he says. "I do a lot of stretching using three pieces of equipment every athlete should include for recovery purposes: a kettlebell, a lacrosse ball, and a foam roller."
  On accessory days, Kundla does more traditional-style static stretching. "I also jump rope on these days—100 jumps with both feet, 100 with alternating feet, and 50 reps on each foot individually," he says. "This helps to strengthen the muscles and ligaments in my feet and ankles, which helps reduce injury risk."

2. Water Does More Than Keep You Hydrated

Water plays an important role in recovery, and both athletes stress the importance of not only drinking it to stay well-hydrated—which is critical for achieving top-level exercise performance—but for active recovery as well....

>>>>CLICK HERE FOR MORE<<<<

Baseball 2:30 - Track 3:30 Today

The Holy Grail of Sports Training: EMOM Sets by Glenn Pendlay

EMOM sets are magical. They train the body to fire motor units faster, more explosively, and more powerfully. They even improve technique. Here's how to do them.

by Glenn Pendlay

LEAD PHOTO CREDIT: STRAIGHT 8 CUSTOM PHOTOGRAPHY

What's an EMOM Set?

EMOM training entails doing a set of an exercise, often a single or double, every minute for between 10 and 20 minutes.

There's something very interesting that occurs during an EMOM set, and I'm not completely sure how it happens. During the set, as fatigue builds, you're still able to continue making the lifts, set after set. If anything, sets become even "easier" after the 10-set mark.

Due to fatigue, you'd think you should be getting weaker, and you might even be able to notice you're not moving the bar quite as fast as you were when fresh. But in spite of this, you'll continue making the lift and feel it becoming easier as you progress through the sets.

Fluid, Efficient Movement Patterns

The reason you feel the lift becoming easier is because it actually is becoming easier. As sets progress on and fatigue builds, antagonistic muscle groups shut off more completely, which increases flexibility and makes it easier to get under the bar. Your body instinctively migrates toward a more fluid and technically efficient movement pattern. And using more efficient movement to lift the weight makes the weight easier to lift.

>>>CLICK HERE FOR MORE<<<

Lax then Girl's Open Weightroom today 2:30 -then 3:30

Don't think - DO!

If you expect success every time you try something, that is a recipie for failure.

Lax 2:30 - Girl's Open Weightroom 3:30

How to Lift Atlas Stones (Stone Series Pt I)

Should I Lift or Should I Sprint — The Case for Speed by Cameron Josse

Speed kills. How many times have we heard that? Anyone who has worked with team sport athletes understands that in order to make it to a professional level, athletes MUST have the speed necessary to do so.  I have worked with college football players that missed making it to the NFL strictly because they ran a bit too slow in their 40-yard dash. Sure, cases can be made that the 40-yard dash has little to do with the movement requirements of American football, but there’s no doubt that players are being scouted on their raw ability to move with speed. At the end of the day, the player who can move the fastest within the context of their sport will almost always be more successful. Therefore, regardless of the specific context, speed is a necessity in team sports.

For the purposes of this article, the discussion about speed will be limited to field and court-based team sport athletes. While hockey and water polo players must be able to display great movement speeds, other physics are involved that make the demands very different from land-based locomotion. The fastest way to move on land is to sprint in a linear direction. For this reason, we will specifically consider the case for linear sprint training for team sport athletes.

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PART 1: Should I Lift or Should I Sprint — The Case for Strength

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In linear sprinting, there are typically three phases that are accounted for: the start, acceleration, and maximum velocity.

The Start

The initiation of a sprinting motion typically requires a great deal of explosive and starting strength. In track and field, the start happens from being positioned on blocks. For team sport athletes, however, the start can happen from a variety of different positions. Examples of drills to use can include a 2-point start, 3-point start, starting from a push-up position, or even starting by turning to the side (using a hip turn) or starting to the rear (using a drop step) (6). No matter what the starting position is, athletes must be able to get into a proper acceleration position and overcome the forces of their own body weight and inertia to explode into a sprinting motion.

>>>CLICK HERE FOR ENTIRE ARTICLE<<<

Vince....

T-SHirts have been ordered

Baseball 2:30 / Track 3:30

New Plyo Box from Santa & Channuka Hal

HOW TO INCREASE FRONT RACK MOBILITY ft. Charlie Zamora

Coach Nazz & Lax Powa!

Lax 2:30 - Girl's Open 3:30

Coach D and the Track Throwers Looking Mean After CLeans

Coach Lacomis, Buckett and the Baseball Crew - Front Squat Basics

Coach Buckett and the Girl's Soccer Team Spinnin'!

Boy's Lax In Force for Squat Day, Baby!

Baseball 230 Track 330 Today Yes!

Track Gettin After it with Coach D/ Baseball with Coaches Lacomis & Buckett

Gym Tour of NEVERsate Athletics (If Wishes Came True)

Baseball 2"30 -- Track 3:30 Today

Open Gym Today because or Powder Puff Football...

Coach Nazz & Lax Shows in Force for First Winter Lift

Good start gentlemen...

Then our Soccer girls rolled in for the second session and killed it!

LAX 2:30 - Girl's Open Weightroom 3:30 Today!

Showing Up is 99% of the Battle

On a half day of school some people go home and eat Fruit Loops and Watch Cartoons... And then there are those special few who go to workouts to become the Super Heroes in those cartoons that other lazy people are watching.

Life is 99% about showing up.

(*Disclaimer: then they went home and ate Fruit Loops and Watched Cartoons - but they earned it! And were JACKED!)