Monthly Archives: September 2011
The feat(s) of Milo’s strength are a great story for athletes because his story is one of diligence and persistence. Diligence and persistence, fighting through obstacles to overcome failure, CAN be foreign values in a world where one can have almost anything they desire in an instant. The speed at which desires can be met can easily become a trap for a young athlete. The overexposure celebrities and professional athletes receive (which is not an argument point at this time) does little to show today’s children and young athletes the virtues of diligence and persistence. There is not enough value in hard work. Performance training is a wonderful EDUCATIONAL opportunity for children and young athletes to learn to work for success. There will be initial failure, a missed jump or weight, slow sprints, or difficulty fighting through a session.
The success factor comes into play during an “aha” moment. The “aha” moment occurs when it is least expected by the athlete, but a good coach will see it coming. On the brink of total anaerobic exhaustion, a sprint is faster, acceleration angles are unconsciously hit, body weight gets properly distributed, and a lift is conquered. The success comes at the threshold of failure. In previous attempts, success would succumb to failure; but diligence and persistence, which are forged by failure, overcome and success is achieved. It is not easy. In fact, it is very difficult, and often times uncomfortable. From a PANKO Strength & Speed standpoint, outsiders believe the most successful athletes that train at the Complex have a God-given talent which makes them succeed. Never one to take anything away from the Almighty Omnipotence of Divine Providence, there is no doubt that talent from above is a blessing. There is also an intangible that one cannot argue. The work, the time, the effort, the sacrifice, the persistence, and the diligence that athletes who train at PANKO Strength & Speed put forth is what makes them successful as athletes and what will make them EXPONENTIALLY MORE PROSPEROUS people.
The successes of PANKO Strength & Speed athletes are apparent. The posters are on the wall at the Complex. Testimonials and videos are posted on www.pankostrengthandspeed.com and plastered all over facebook, twitter, and YouTube. People read the newspaper and word of mouth spreads the gospel of the CARNIVORE Culture. Outsiders are exposed to the success, they see the top of the mountain, but they rarely see the hardship and the failure. They rarely see the climb. The ancient Greeks did not watch Milo shoulder the bull EVERY day; they just knew every four years he would re-claim his title of best wrestler in the ancient world.
FOR PSS athletes, few know about training in the pitch-black parking lot at the old Complex. Pushing sleds for 20 extra minutes at the end of the 9 pm training session. They are not witness to wrestlers training back to back sessions. Those on the outside did not see 100 athletes training in 110+ degree in July. They do not see volleyball players hit a personal record box jump when the jump before they rode down the front of the box on their shins. They do not see perfect execution of a cut by a soccer player or baseball players execute near-perfect shoulder/hip disassociation when training. They don’t know about high school football players quietly training on Saturday afternoons, and are not aware of middle school and high school athletes anonymously coming to train AFTER PRACTICE IN SEASON because they know what it takes to scratch their way to the top. The gut-it-out sprints, the seemingly endless pursuit of excellence and driving athletes to the edge, much of it goes unnoticed. It can all be overlooked and underappreciated. But the successes, accomplishments, and victories are noticed. The All-Conference accolades for collegiate athletes and high school athletes receiving scholarships. Freshmen starting varsity on the state’s best team. Athletes, who lay it out every single session, having record breaking seasons. Wrestlers EARNING State Championships and others are fighting like crazy to be state champions. None of the successes achieved by athletes at PANKO Strength & Speed are luck, fortune, or being in the right place at the right time. They are products of diligence and persistence, similar to Milo, attacking every day; no matter how much the challenge grows. They know feats others may believe to be impossible are conquered with diligence and persistence.
PANKO Strength & Speed, Stewards of the American Dream
The first discussion point is the body’s energy systems, how they apply to football and how that application in the off-season can best carry over to the football field. There are two energy systems: aerobic, for activity lasting over 60 seconds and anaerobic for bursts of activity under 60 seconds. Anaerobic is then subcategorized into alactic (ATP-PC) which lasts 0-10 seconds and lactic (glycolytic) which lasts 10-59 seconds. The average play in a high school game is 5 seconds and the 25 second play clock gives a rest period. Football players use the ANAEROBIC ALACTIC (ATP-PC) ENERGY SYSTEM because the plays (bursts of activity) are shorter than 10 seconds in duration. No oxygen is produced or needed for ATP-PC to “function.” Think TRUE 100% balls out sprinting (for less than 10 seconds) where the sprinter will exhale an entire breath out for the duration of the sprint, but never inhale. This system works for violent, explosive movements.
No other sport is structured like football, which means football players cannot train/prepare like any other athletes. For the sake of this argument basketball, swimming, lacrosse, rugby, and wrestling have all been thrown in as the best options for off-season football preparation. BUT with the exception of wrestling and the 50M sprint in swimming, they are all up and down sports. Up and down as in up and down the field, court, pool pitch et cetera. In regards to lacrosse, basketball, and rugby it could turn into a completely aerobic sport if no clock stoppage occurs. Wrestling may be a close natural carry over, but a COMPLETELY DIFFERENT energy system is used to wrestle than to play football. Wrestling is great for football players when they are taught proper use of feet, hips, and hands, but a football player that goes out and throws headlocks is not really benefitting himself as a football player. As for rugby, lacrosse, and basketball – the action on the field of competition turns into submaximal running. Football players can’t afford a submaximal anaerobic effort.
The closest any sport comes to replicating proper use of energy system training for football is track. Even then, it is limited to any event that is less than 10 seconds. In that case, it gets narrowed the throwing events, high jump, long jump and 100M. Track is a perfect example of the use and impact of the body’s energy systems. There will always be anomalies, but the athletes that compete in the above events have the ideal football look: thick, muscular, lean, and POWERFUL. As the events get longer the athletes are have less muscle mass. When the body starts crossing energy thresholds it uses more muscle mass as an energy source (burned calories). This is why marathoners look starved and gaunt; they have literally run their muscles off. The post could not be retrieved, but some time back, there was a topic about track and football and what D1 college football coaches wanted. TA stated that D1 coaches he had spoken with were more interested in throwers than they were heavyweights when looking for OL/DL prospects. This was because of the nature of short maximal, powerful bursts versus sustained submaximal bouts of energy use.
Sadly, most FOOTBALL coaches “miss the boat” when it comes to properly preparing their own players. They do way too many reps in the weight room. They do not train with the proper heavy weights to gain muscle mass to produce force, and they do not teach athletes HOW to produce force. Most coaches still use Western Block Periodization. Gassers and other long sprints are used in extreme excess. There is nothing wrong with gassers, from time to time. They can be very effective at making a point or building character, but, they are equally ineffective at building football players and are better suited for XC.
Finally, there is a point that is subjective. Only two tenths of one percent of all high school football players get D1 scholarships. It is very difficult to get a Division 1 scholarship and not specialize in one sport. Obviously, there are exceptions. Very few players are on that level. It is not assumed that all football players want D1 scholarships, scholarships at all, or even to play college football. There could be strong evidence showing that a greater percentage of players in NAIA, in DIII, or in DII were multi-sport athletes in high school compared to D1 players, which would support the specialization train of thought. It can also be argued that a greater percentage of 1A, 2A, and 3A athletes play multiple sports versus their 4A and 5A counterparts. Athletes need to make sure they prepare cautiously and not take steps backward by de-training the body to perform the way it needs to execute on the football field.
PANKO Strength & Speed, Stewards of the American Dream
The Greatest Generation won two world wars and survived the Great Depression. They defeated Nazism and communism, PUT MAN ON THE MOON, and developed a manufacturing infrastructure for which the rest of the world could only hope. They built, maintained, and passed on the greatest economic machine the world had ever experienced. And they did it all with an 8th grade education level. How did they prevail? When their backs were against the wall they found a way to tap into human ingenuity to make things work. And then with the same ingenuity, they found a way to do it better!
The exercise science/performance training field is full of over-educated and under-trained morons who believe they uncover the next shiny new object on a daily basis. Screwball objects such as “functional training,” “the core,” “muscle confusion,” are given entirely too much attention. The team at PANKO Strength & Speed, as one has probably figured out at this point, is rougher around the edges than most. Functional training is championed at PANKO Strength & Speed, but only in reference to training a movement or a movement pattern(s) as opposed to training a muscle, which, when most people do, is usually done in an isolated environment. Athletes at PANKO Strength & Speed also have strong cores (generally regarded as the knees up to the neck minus the arms), but it is not from standing on a wobble board to engage the kinetic chain, or doing ab exercise upon ab exercise. PANKO Strength & Speed athletes have strong kinetic chains because they squat, deadlift, push press, Farmer’s Walk, and Yoke. They also do plenty of relative body weight exercises such as pull ups, and any progressions created, box and broad jumps, and any progressions created, and lots of acceleration training, where the body is in a 45 degree lean with forward hips while the posterior chain serves the purpose of supporting the human crane. Finally, PANKO Strength & Speed athletes are exposed to muscle confusion, but only in the form of conjugation – finding a desired outcome for a movement pattern and implementing numerous big multi-joint exercises progressed and overloaded properly over time to achieve the desired outcome.
Education needs to be handled in a more laissez faire manner. True education about training and sports performance comes in the form of research over many years and not by reading a book or memorizing a table from a published article. That research is done for thousands and thousands of hours training hundreds of athletes and finding what works and progressing or overloading the right way to find what works best. The education that takes place under a bar with time under tension and a decade of figuring out how the pieces of the puzzle best fit together is TRUE education.
Training the right way is not always fun. Success is fun, dominating the competition is fun, climbing to the top of the mountain is fun, and if it takes un-fun things to reach the top, every athlete should jump at the opportunity. Training athletes, or anyone, is not rocket science. Train big movements, train those movements to produce a lot of force, jump a lot, train accessory exercises to fix imbalances, and sprint a lot. Eat. Rest. Recover. Repeat. Spend time under a bar. Sweat, bleed, puke, and get scarred up.
A Clinical Registered Exercise Physiologist whose expertise was clinical exercise physiology, exercise testing and programming for clinical populations, and cardiac and pulmonary rehabilitation was teaching an exercise prescription class at IUPUI in 2004. The Final Exam of the class was a 13 week meso-cycle (one quarter of a year-long macro-cycle *big words are being used here to show some ridiculousness and win over the heart of the reader) of training for any athlete the each student picked. A confident 22 year old turned in an extensive final product he was sure would win a Nobel Prize. His project fulfilled what the class rubric outlined, but there were additions. The manual included also included implementation of strongman training, implementation of baseline speed training, incorporating plyometric training into strength training, and it briefly touched on a crazy idea of Russian Conjugation. The student received a C- on the project which was explained in the following paraphrase, “…and trying to incorporate what is seen on ESPN is flawed at best. The human body cannot gain mass, strength, and speed all at once; it needs to be periodized over the entire 13 weeks. Read up on Block Periodization.” When the student argued the grade, the professor remarked it should have been a D, but attendance was perfect. The professor teaches the same class the same way as he did seven years ago because he is over-educated and has had no time under a bar. The student opened a training facility and has made significant changes to the training program of his athletes every 6 weeks because his team has found a better way of doing things.
PANKO Strength & Speed, Stewards of the American Dream