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

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Today's Workout...Brutal

Great workout today. Give it a shot. Quick warning...the rope climbs are incredibly demanding for forearms. If you're forearm strength is low (like mine), you may need to add in greater recovery periods or have to rest between the climb and lowering phases.

Strength:
1a. BB Split Snatch 4x6
b. Valslide Handwalks Forward/Backward 4x15yds each 30 sec recovery
2a. Rope Climbs Hand over Hand (no feet) 4x8ft
b. Dips off Bench 4x20
c. Swiss Ball Oblique Crunches 4x7ew 30 second recovery
3a. Rope Climbs Parallel (no feet) 3x8ft
b. Swiss Ball Push Ups hands on 4x25
c. Sled Push @180lbs 4x30yds
d. Torso Trainer Russian Twists 4x3ew 60 second recovery

Metabolic Conditioning:
4 x 20 Seconds Heavy Rope Circuit
-10 Jumping Big Waves
-10 Big Circles outward
-20 Drums
30 seconds recovery

Great Job Wolfshorndl!

Inverted Row Suspension

Chest Press: 1 Arm DB

Piriformis SMR Foam Roll

Quadruped:Opposites Bent Leg Dowel Parallel

Split Squat

Backpedal Acceleration

Hang Snatch

Hip External Rotation Seated

HAPPY THANKSGIVING!!!!!!

Agility Ladder: Lateral Ins-n-outs

Lat Pulldown: Kneeling

Quadruped: Arm Flexion Bent Leg Dowel Parallel

Gastroc SMR Foam Roll

Over Calf Run

Depressions off Bench

Hang Snatch 1 Arm DB

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:

Agility Ladder: Lateral Run