Coach Eck's Training Session 3/7/13

by Chris Ecklund, MA, CSCS, USAW

Quick Thoughts:

1. Physically exhausted still. Joints a bit achy. Another low volume day. 
2. Noticing numbers are staying reasonably solid and not dropping off much as long as I can get some good soft tissue and warm up sets in.
3. Feeling pretty good on BB Bent Leg Hip Extensions.  I think some of my early struggles with this lift is BB positioning and the first movement off the floor (feeling that I'm pressing through the correct arch).  As long as I pay attention to those two things, the lift feels good and I find not lumbar shearing or stress.

Coach Eck's Training Sessions 2/11/13 - 2/25/13

Prevail Strength Coach Jacob Goodin

Have you ever wondered how Chris "Eck" Ecklund gets his training sessions in despite his busy schedule?  Below are his last eight sessions, complete with the rationale for each lift.  Enjoy!

• Coach Eck's Training Session 2/25/13
• Coach Eck's Training Session 2/22/13
• Coach Eck's Training Session 2/20/13
• Coach Eck's Training Session 2/18/13
• Coach Eck's Training Session 2/15/13
• Coach Eck's Training Session 2/13/13
• Coach Eck's Training Session 2/12/13
• Coach Eck's Training Session 2/11/13 <-- read this one first if you haven't 

Coach Eck's Training Session 3/5/13

by Chris Ecklund, MA, CSCS, USAW

Quick Thoughts:

1. Today was another extremely busy day that I didn’t think I was going to be able to fit training into. Luckily an hour opened up. 
2. Although it’s already Tuesday, I’m feeling physically exhausted. Definitely unloading and trying to peak this week if I feel well enough each day.  Since I didn't feel great today, I kept my loads about 10-20% lighter and tried to minimize my tempo. 
3. Threw in a couple different variations today simply because I trained at Prevail and this is a training day I've been doing at UCSB over the last 2 months.

Coach Eck's Training Session 2/26/13

by Chris Ecklund, MA, CSCS, USAW

Quick Thoughts:

1. Early morning session as my schedule was supposed to brutal again today (turned out I had some cancelations so had more time than anticipated).  
2. I hate working out in the morning.  Takes me forever to get going...but...at least I get to do it, right?!
1. As such, I didn't get much done since I got to Prevail later than I wanted and it took me a while to warm up.

Energy System Development is below:

1. I jumped in with my Adult SPARQ group today since I'm having difficulty getting in any conditioning.  
2. Great session.  It always makes me work harder and pay attention to my movement patterns when I train with  my clients. (thanks for letting me train with you Wolfy and Liam)

Prevail Summer S&C Schedule

Here is our updated Summer S&C Schedule.  Contact us for more information or to sign up and reserve your spot!

Trainer Workout 5/7/10

Here's another one to enjoy.  Remember, always use loads, tempos and speeds you can maintain perfect technique with.  Poor movement with load = Pain.

Strength and Power
1a. Hang Clean 3x3-6
b.  Non Alt Bent Leg Quadruped Opposites w/MiniBand and Band Resistance 3x8 each, 30-60 seconds recovery

2a.  BB Dead Lift 3x8
b.  Push-ups on Bosu (with leg lifted) 3x10-40
c. Rotating Push-ups on Wobble Board Rotating 3x3-8 each
d.  Reverse Crunch on Bench with SB 3x 8-12, 30 seconds recovery

3a. Foot Elevated Split Squat SB - Foot Elevated Push Up 3x2/2 8-12 total
2. BB RDL - BB High Row 3x2/2 8-12 total, 30 seconds recovery


Metabolic Conditioning:
Each Station 30 secs

1. Mountain Climbers on slide
2. Jump rope
3. Cone Clock Drill
4. Box Jumps Up and Down
5. Sled pushes with 50lbs

One min rest. Repeat 2 more times.

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

Santa Barbara High School Football Hell Weeks

This August I had the opportunity and pleasure of working with the Santa Barbara High School football program. I am truly pleased to say that my time with the SBHS coaching staff was probably the best experience I've had with a coaching staff from any sport at any level. The coaches were open and trusting to turn the reigns of all the Strength, Performance and Conditioning work over to my staff and me. Rare. Aside from that their communication with myself and coaching staff was excellent. Their desire to do what was best for their team(s) and begin the building process (during a rebuilding year for their program) of developing safe and efficacious training practices is truly admirable. I know that this season is going to be a long haul for them but am quite certain that with the desire and concern for doing what is best for their program, they will quickly be where they desire to be.

Hats off to Coaches Jaime Melgoza, Doug Caines, Sean Simms, Char Vandaele (ATC), and all of the other coaches whose names I've missed.

Below you'll find some of the footage from the training we did on site:

Olympic Lifts, Plyos, and the Jane Fonda Outer Thigh Exercise

I don't care what the exercise is, everyone has an opinion about how do it correctly.

In some recent conversations I've had with some colleagues regarding Olympic Lifts, the concept has come up quite a bit. I also noticed an observation of the issue from Robert Dos Remedios (a strength coach that I respect a great deal) last month on his blog (read article here). Lastly, I've had countless conversations with students in my NSCA Prep course over the past couple years that have struggled with the same issue. Point?...exercise technique/performance is a common question and a common area of confusion. Quite frankly, I feel like I learn more and more each day about how to "do an exercise right."

I will say this, though, as with most issues in exercise this is one of the areas where I have to begin my answer with the ever-hated, "It depends...".

All quality exercise performance starts with some fundamentals, of course. I actually refer back to an old NASM (National Academy of Sports Medicine) biomechanics perspective that was developed by Tom Purvis (if I'm not mistaken). Smart guy. It essentially deals with 6 fundamental rules of lifting illustrated by the following acronym:
G - Goal
R - direction of Resistance
A - Alignment
S - Stabilize
P - Path of Motion
R - Range of Motion

Without getting into all of these areas, let me simply focus on the "Goal" component, as the way I determine the technical components of movement and exercise weighs heavily on this concept.

Case in point:
I will teach a male competitive Olympic Lifter how to do an Olympic Lift very differently than I will teach a female high school Volleyball player how to do an Olympic Lift.

Why?
Different people. Different goals and desired outcomes. Different body limitations and structures. Different ability levels.

If these things are true...shouldn't it determine how we instruct people to move...to lift...to train? And, if it's true in this situation, doesn't it make sense that we're going to have to modify or make appropriate exercises based on the INDIVIDUAL (if we do the lift at all)?

By the way, I have a woman who is 50+ years of age training in a group training class I offer that does Olympic Lifting Variations. Before she came to me she had hardly done any consistent free weight exercise in her life. And, oh yeah, she got out of physical therapy for her shoulder right before she came to me. Results? In the last year she lost weight, had less shoulder pain than she's had in years. It's been a process. It's been progressive. It's been modified.

P.S. I do that Jane Fonda outer thigh exercise with my clients. It's a great activation exercise if you use it right.

Chris Ecklund to present at 2009 IDEA World Fitness Convention

I am excited to announce that I will have the opportunity to be a Presenter at this year's IDEA World Fitness Convention for Strength Coaches, Personal Trainers and Group Fitness Professionals.

I will be presenting on Progression Periodization for Power and dealing with the movement side of periodization (an often overlooked periodization component) to improve muscle firing and function.

The 2009 IDEA World Fitness Convention will be held in Anaheim, CA on August 12-16, 2009. They will host over 5,000 fitness professionals from all over the world at the 2009 IDEA World Fitness Convention in The OC (Anaheim), California.

For more information, visit the IDEA website (click here).

Exercise Videos Coming Soon!

Stay tuned for upcoming exercise technique videos. I hope to be adding 2 - 4 exercises/month that will add value to your training regimens, help correct common movement errors, improve exercise efficacy, and give insight to many of the programs I post online.

May 2008 Core Conditioning Group Training

Here's the Core Conditioning training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical "gym" workout...put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power-endurance. Variations and progressions exist with each exercise.

Holler with questions:

Dynamic Warm Up/Movement Prep (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Ab Roller
Swiss Ball Back Extension
Quadruped Ipsilateral
Draw In Unsupported March
Cable PNF Lift
Side Bridge (both)

Explosive / Balance Circuit (same sets/time)
DB Push Press
Forward/Reverse Mini Band Walk (Abduction)
Mini Hurdle Skip (forward/reverse)
Zig Zag Hop & Stick
Push Up Clap or Pivot Push Up
Bodyblade PNF w/SL Balance

Agility / Lift Circuit (same sets/time)
Miniband Lateral Shuffle
Single Leg RDL Contralateral
Quad Patterns (1-2’s & 3-4’s)
FreeMotion Push-Pull
Cone Star Drill
DB Lunge w/Press & Knee Punch

Active-Isolated Stretching Cool Down (5-10 minutes)
Strength/Agility Circuit
Bear Crawl/Crab Walk
Agility Ladder 2 Step Backward Run
Valslide Push Up
Fan Drill Cones
Split Squat & Cable Row
Clock Drill Cones

Perform exercises with perfect posture and landing technique prior to progressing to more difficult variations. If you can't do it slow and controlled...you can't do it fast and heavy! Simple as that.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

What I Recommend

For those of you who have not yet taken a look at some of the resources I subscribe to and recommend, take a look in the right hand margin of my blog.

I did want to make special note of a couple sites I use for my own reading/learning as well as some of the sites I use for my own purchases and for those of my clients:

StrengthCoach.com: Edited and run by Mike Boyle, this website has some of the top Strength & Conditioning professionals in the country contributing their thoughts and updates on research, program design, nutrition, injury prevention, etc. One of the primary benefits of this site is online video resources. If you're a strength and conditioning professional or just an avid learner, take a moment to check out this site.

AdvoCare.com: My trusted source for supplement products and information. These are the only products I have taken and recommended to my clients for the past 6 years . With so many companies out there, it's tough to know who is doing the research and putting safe, quality USP grade products in the packages. These guys do it. And not only that, their products work synergistically well within their easy systems.

Also, if you're a trainer looking for a good company to retail to your clients or on your site, you can do it with AdvoCare (click here).

Perform Better: My choice for almost all equipment purchases. Good quality, tons of variety, great library for learning as well.


Human Kinetics: if you're looking for ANY book related to exercise, nutrition, training, strength, conditioning, etc., you'll be able to find it here.

NSCA Performance Videos: A recent find of mine. A great video collection utilizing Dartfish technology showing proper form & technique for several athletic-related lifts, Olympic Lifts and variations, Power Lifts, and Acceleration mechanics.


SPARQ Training: Athletes, this is another Good resource for up-and-coming Performance techniques. Find articles and videos on improving your speed, power, agility, reaction, quickness.

ExRx.net: Another great tool for exercise info and demo videos. Not fun to navigate, but if you take the time you'll find good info.

CorePerformance.com: Mark Vertegen's site. Another tremendous site filled with information on exercise for athletic performance, example programs, nutrition insight, and a large library of exercise videos.

April Core Conditioning

Here is the April program for my Core Conditioning training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical "gym" workout...put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power-endurance. Variations and progressions exist with each exercise.

Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
SB Crunch
Double Leg Hip Pop
Prone/Supine Bridges
Lateral Crunch
SB Lateral Rolls
Seated Russian Twist

Explosive / Balance Circuit (same sets/time)
BodyBlade Double Arm Vertical Frontal/Horizontal Frontal (90˚ Shoulder Flexion)
MB Double Arm Chest Pass on Wall
Single Leg Cone Touch (foot or opposite hand)
Double Leg ¼ Turn Jump & Stick
Single Leg Balance w/MB PNF Lift
Box Strides (Linear or Lateral)

Agility / Lift Circuit (same sets/time)
Miniband Lateral Shuffle
Single Leg RDL Contralateral
Quad Patterns (1-2’s & 3-4’s)
FreeMotion Push-Pull
Cone Star Drill
DB Lunge w/Press & Knee Punch

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

March Core Conditioning

Here is the March program for my Core Conditioning group training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical "gym" workout...put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.Variations and progressions exist with each exercise.

Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Valslide Abdominal Pike (hands or feet on)
Side Bridge w/ Adduction Emphasis
Supine Hanging Bridge
Cook Standing Cable Chop
Quadruped Ipsilateral Arm/Leg Extensions
RDL-Squat-Overhead Squat

Explosive / Balance Circuit (same sets/time)
Cross the River Balance
Mini Hurdle Arm Reach Overs
BB Single Arm Push Press
Bench Speed Step Over and Balance
Mini Hurdle Hops (DL) Forward/Backward
Lateral Low Walk & Balance

Agility / Lift Circuit (same sets/time)
Valslide 3 Plane Lunge
MB or SB Push Ups (hands on)
Agility Ladder Lateral Zig Zag
DB Prone Row
Partner MB Roll & Jumping Jacks
Partner Toss w/Forward-Backward AC Run

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

SPARQ Football Protocol Updates

SPARQ Training is doing a good job at continuing to research and update their testing & training protocols in efforts to measure and maximize athleticism. Here is their latest installment in protocol updates for Football Testing.

(Click on the images below to enlarge)

SPARQ Training Hits Primetime

SPARQ Training is becoming more and more nationally recognized.

Becoming a better athlete is not as simple as adding plates to your squat and bench...it's about the combination of Speed, Power, Agility, Reaction, Quickness and movement efficiency. It's about testing and training to be a better athlete.

Coaches from high schools and universities all over the country are tracking the SPARQ Testing and Combine Results.

Take a look at this recent national ad spot.

For more information about SPARQ Training for yourself or your team, contact me @ 925.285.0924 or chris@chrisdecklund.com.

February Core Conditioning

Here is the February program for my Core Conditioning training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical "gym" workout...put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.Variations and progressions exist with each exercise.

Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Leg Raise Flutter Kicks
DB Stability Squat (uneven load)
Side Bridge w/ Acceleration or Max Velocity Leg Action
Repeat above (other side)
Standing BB Russian Twist
Bicycle Crunch / Prone MB Passes

Explosive / Balance Circuit (same sets/time)
Single Leg Ipsilateral BodyBlade
Kettlebell Swings (we used DBs)
Squat Push Lateral
Single Leg Balance and MB Slams
Burpees
Jump Rope (vary pattern)

Agility / Lift Circuit (same sets/time)
Handstand Push Up
Partner MB Agility Tosses (one tosses while other squats)
Switch above role
Forward/Backward Walking Lunge (AC or MV Leg Action)
Shuffle 5 yards/Sprint 5 yds
Pull Ups or Alternating Lat Pulldown

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

Core Conditioning December 2007

Here is the December program for the Core Conditioning group training class I hold at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical "gym" workout...put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.

Variations and progressions exist with each exercise. Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Swiss Ball Prone Torso Rotations
Double Leg Lowers w/Draw In
Medicine Ball Rotator Cuff Dribbles on Wall
Swiss Ball Supine Bridge w/MB hold between knees
Prone Y Lift
Swiss Ball Back Oblique Crunch

Explosive / Balance Circuit (same sets/time)
Forward/Backward Mini Band Walks w/Balance Step
Wall Drill (1 counts/2 counts)
Drop Step and Balance
Power Push Up (Modified)
Single Leg Balance and Touch
Zig Zag Hop and Stick

Agility / Lift Circuit (same sets/time)
Footfire Linear and Lateral
Medicine Ball RDL-Overhead Squat
DB Single Leg/Single Arm Row
Agility Ladder
Slideboard Leg Curl to Hip Lift
Cable Push/Pull

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

Core Conditioning November 2007

Here is the November program for the Core Performance group training class. For those of you who are athletes, weekend warriors, or just looking for something different than the typical "gym" workout...put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.

Variations and progressions exist with each exercise. Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Side Bridge
Side Bridge (other side)
Cable PNF Lift (Kneeling first)
Quadruped Contralateral or Ipsilateral Reach
Draw In on Foam Roller w/Marches
Inchworms

Explosive / Balance Circuit (same sets/time)
Balance Board Squats (lateral wobble)
Mini Hurdle Acceleration Skips
1/4 Squat Balance Triangles on Ball of Foot
Single Leg 1/4 Turn Jump and Stick
Single 1/4 Squat Balance with Swiss Ball Pass
Broad Jump and Stick

Agility / Lift Circuit (same sets/time)
Push Up (one hand on slide board)
Lateral In-n-Outs Agility Ladder
Inverted Row
Star Drill in Cones
Bear Crawl and Crab Walk
Dumbbell Diagonal Lunge

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

Core Conditioning October 2007

Here is the October program for the Core Performance group training class. For those of you who are athletes, weekend warriors, or just looking for something different than the typical "gym" workout...put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.

Variations and progressions exist with each exercise. Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Swiss Ball Prone Lateral Roll (feet on ball)
Supine Bridge (on elbows)
Swiss Ball Pikes
Stick Crunch
Russian Twist Seated
Prone Opposites

Explosive / Balance Circuit (same sets/time)
Medicine Ball Chest Pass
Single Leg Heiden and Stick
Low Walk & Pause (Backwards)
Single Leg Balance and Cone Touch
Box Strides
Hop and Balance/Cone Touch

Agility / Lift Circuit (same sets/time)
Zig Zag through Mini Hurdles
Double Leg Hip Lift
Mini Band Shuffle and Cone Touch (Lateral)
Push Up and Rotate
Star Drill with Cones
Dumbbell Lunge to Shoulder Press
3 Hurdle Lateral Run and Stick

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.