Tuesday, March 28, 2017

No Workout Tomorrow (WED.)

Coach Cap has a Doctor Appt.

Tao: I like to say 'Control' your mind. Anyway...

Pull-Ups: Are You Doing Them Correctly? Mar 22, 2017 By Taco Fleur

Mind-muscle connection (MMC)

Let’s talk about mind-muscle connection and how it comes into play with pull-ups. Imagine yourself hanging with a neutral underhand grip (chin-up), to pull yourself up you need to pull your hands towards your shoulders, just like you would with a bicep curl, ok, keep this image in the back of your head while you imagine hanging with a hybrid overhand grip (pull-up, but not the widest grip), pull your hands to shoulder level, you can do this with the same bicep contraction you performed for the chin-up and your lats can be close to non-active at all. You need to understand that it’s you who controls what muscles to engage, only if you have a good understanding of where those muscles are and how to connect with them do you have a good mind-muscle connection, and can you decide what to turn off or turn on. Now go back to that same hybrid overhand grip pull-up and think about pulling the elbows towards the hips while relaxing the biceps as much as possible, think about pushing the chest up to the bar. You can achieve the same end result (hand to shoulder level) by connecting and using different muscles to make the same movement. Of course strength comes into play, if you’re able to connect to your lats but they simply do not have the strength to power the complete movement—which is more than likely when you’re just starting out with pull-ups—then you either can’t complete the movement or you will need to call for the help of other muscles like the biceps/brachilias.

Tuesday, March 21, 2017

Your Brain Loves the Gym

6 Reasons Men Should Do Yoga by Steven Stiefel

1. Yoga Increases Range Of Motion

You may think that range of motion is the same thing as flexibility, but it's a little different. Many guys know they have a tight muscle group or two—most frequently the hamstrings, glutes, pecs, and shoulders. But they may not realize the limitations any of these place on their ability to train through a full range of motion. The more you train them through a limited range of motion, the more limited you become as a lifter—and a functional human being.
One of Cutler's limitations was his tight shoulder joints, which he found didn't allow him to stretch his pectorals fully during pressing movements, which in turn reduced his ability to build chest mass. Increased flexibility opened him up to a better pressing motion—and the type of development that helped him eventually win four Sandow trophies.
A well-designed yoga class emphasizes moves that open up virtually all of these problem areas, because everyone, everywhere, can benefit from opening up their hunched shoulders and tight hips. Consider this quality movement training of the first order.

Strength... Real Strength...

First Day for BASKETBALL 2:30 - FOOTBALL 3:30

Check inside first.

Thursday, March 16, 2017

Basketball 2:30 - Football 3:30

Basketball: 2:30 - Football 3:30. Inside. Come early and warm up. Be ready to go at your assigned time. Come ready to work.

Monday, March 13, 2017

NEW SCHEDULE 3/13 Check Inside First!

Monday: 3/20/17
2:30-3:30 : Sailing & Soccer
3:30-4:30 : Girl's Open S
trength Training

Tuesday: 3/21/17
2:30-3:30: Basketball
3:30-4:30: Football
Wednesday: 3/15/17
2:30-3:30: Soccer
Girl's Open Strength Training
2:30-3:30 : Basketball
3:30-4:30 : Football
Friday:  3/17/17
2:30-3:30: Track
3:30-4:30 : 

Thursday, March 9, 2017

The One Lift Every Woman Should Do: (The Squat) by Nia Shakns

Each woman has her own reasons for working out. But, no matter your goal, you need to be doing this essential exercise!
Declaring that one lift is so important every woman should do it is bold. Not only does the lift have to provide incredible benefits, it also has to be scalable to different populations and different training settings. It has to be able to help women achieve any goal, from fat loss to muscle gain to being better at sports to feeling better in life to...you name it. It's a lift that has to make women feel strong and empowered, while also giving them plenty of room for growth.
What lift could meet all those standards? It's the squat, of course!
Now, I'm not necessarily talking about the barbell back squat, but rather, practicing and improving the squatting movement. The specific variation each woman does depends on her mobility, biomechanics, and the equipment available to her...

Baseball Combine Day 1 Pix 2

Combine Day 1 Vids

Also Baseball ran Relays and Tug-O-War and Frisbee Ultimate...

Baseball Combine Opened Yesterday...

Baseball Crushing Deadlift for Reps Day One Combine.

Tuesday, March 7, 2017

Lax 2:30/Girl's Open/Tennis 3:30


New Spring Schedule Coming March 13th. Coaches make sure to send a REP. to the Coaches Meeting on Thursday @ 2:30 for PRIME scheduling. 

PS.... We will be outside in the yard beginning March 13th as Well as long as the WEATHER is good. Have your athletes check in the weightroom then head outside.