Monday, November 30, 2009

I found this video of ahola doing deadlifts.....the last set is crazy! Strong back though and very intense...

The Workout: A Means to an End

By Vern Gambetta

Developing an optimal training plan takes more than a desire to make an athlete work so hard that they throw up. It means knowing your athletes, understanding their goals, and taking the time to carefully evaluate how you can help get them where they want to be athletically.

I get at least one e-mail a week from someone sending me a link to a workout, usually with a comment like: "What do you think?" My answer is almost always the same--I'm not sure what to think.

The magic is not in the workout, the magic is in the plan. What is the context of the workout? Who are you doing the workout with? What are you doing? When are you doing it? Most importantly, why are you doing it? Context is the key! What effect will this workout have on the subsequent workouts, and what workouts preceded this one?

I have learned the hard way that one workout cannot make an athlete or a team but one workout can break an athlete or a team. We need to get away from the idea that because a workout is hard and you end up barfing, it is a good workout--a philosophy commonly promoted in the commercial fitness "industry."

Believe me, it is easy to bury someone, much harder to train someone. Each workout should have specific objectives that are measurable and observable--those objectives must be in support of the microcycle and block themes.

Anyone can work hard, but effective training is hard work with a specific propose. I read the other day that John Wooden used to spend up to two hours a day planning his practices. Roy Williams plans each of his practices to the minute. I know I spend up to 20 minutes a day planning volleyball training for that particular day, and when I was coaching track it was at least an hour. That does not count the time setting up the training session.

Training is a long term proposition. It is about continual adaptation leading to optimal performance in the competitive arena. Train athletes who thrive on training, not survivors.

Vern Gambetta, MA, is President of Gambetta Sports Training Systems in Sarasota, Fla. The former Director of Conditioning for the Chicago White Sox, he has also worked extensively with basketball, soccer, and track and field athletes. He is a frequent contributor to Training & Conditioning.

Saturday, November 28, 2009

Squatting for Athletes

A good image of Russian lifter, Anatoly Pisarenko squatting.

Is there a good reason why non Powerlifters should max out in squatting movements? Prior to the 1960’s squatting exercises were considered as assistance movements to build strength for cleans and snatches, as well as leg power for other sports. The idea of performing a 1 rep max was not a priority. In fact, the exercise was usually referred to as the deep knee bend. Generally the exercise was performed by either cleaning the weight first, then pushing it over the head on to the shoulders or by standing the bar up on end then squatting down and rocking the bar across the shoulders. While some amazingly strong men were able to use over 500lb. in this fashion, it wasn’t until the late 50’s and early 60’s when Paul Anderson pushed the limits much higher. This is when squat stands came into vogue.
It was during this time when the sport of Powerlifting began. Prior to that time the only sanctioned lifting sport was Weightlifting also known as Olympic style weightlifting. This consisted of three lifts, the Press, Snatch, and Clean and Jerk. In 1972 the Press was dropped due to inconsistent judging. Weightlifting is now the Snatch and Clean and Jerk. For these iron athletes squatting was a means to an end. Maxing out is rarely done. Ask a world class weightlifter what their best back or front squat is and they will usually reply with the heaviest lift they have done for a double or triple. A one rep max in a squatting movement is irrelevant.
However back in the 60’s in the United States there were a lot of men training who did not perform the standard weightlifting lifts either due to lack of access to coaching, lack of interest, or lack of ability. Competitions in other common training lifts began to immerge. As interest grew, these “oddlift” competitions, as they were known, became more standardized. Soon the Bench Press, Back Squat, and Deadlift became the accepted standard lifts and the sport was called Powerlifting, although strength lifting would be more correct. It is not the purpose of this article to cover all the history of the growth of this sport, but sufficeth to say, today Powerlifters greatly outnumber Weightlifters and there are a variety of organizations that sanction competitions with a variety of rules. The powerlifts are more popular than ever as they are relatively simple to perform in contrast to the more complex weightlifting movements. It was determined that the legal depth for a competitive back squat would be thighs breaking parallel. This is interpreted differently by the different organizations. Some consider a legal squat to be top of the thigh below parallel. Other consider the middle of the thigh and some the bottom hitting 90 degrees. You can watch a lot of squats on Youtube where football players get excited about heavy squats that do not even approach parallel. You can see Powerlifters bound up in tight elastic suits and all manner of strange things where max squats are involved. For weightlifters squats are performed by going as low as possible. No thought is given to parallel or minimum “legal” depth. When you remove the idea that a squat should be performed as a one rep maximum strength test, then there is no need to specify depth. It only makes sense to bend your legs as far as they can bend and strengthen the entire range of motion.
Compare the squatting techniques demonstrated by these examples from Youtube. One is a “World record” from one of many powerlifting organizations complete with all the "gear" and monolift...etc., one is a world champion weightlifter in "no, no, no" style (no wraps, no belt, no spotters), the other is a world class bodybuilder who began his training as a weightlifter. You can see the influence in his squat style. Which style would be most productive for your sport? Is a one rep max more important to throwing far than developing dynamic strength through a full range of motion?

Thursday, November 26, 2009



Buffalo- its rich in omega 3's
All wild meats
Macadamia nuts- they help build up acetylcholine levels
Blueberries- rich in anti-oxidants
Pomegranate juice- has heart-healthy benefits
Figs- full of minerals
Sweet potatoes
Cottage Cheese- good source of protein
Fish oil- put it on salad, or other foods
Green Veggies- everyone knows these are good for us



Wednesday, November 25, 2009

Random Hammer Thoughts

I am thankful for all those who have given me input and training suggestions. This was a letter I got from Robert Willmott (Hammer Coach) and that I have posted with his permission. There is a wealth of knowledge out there and great stories such as those told in this letter that many people will benefit from reading. If anyone would like to share any stories or training information please feel free to contact us at oliverwhaley@yahoo.com or leifhildingarrhenius@hotmail.com and we can either post it or set you up to post yourself. We are in the process of expanding and trying to find new informative information. Thanks for visiting our site and please continue to support us as we continue to grow. Thanks!

Dear Oliver,

I would like to be as helpful as I can, but I find myself with a question as to where to start? I figure a few stories might be helpful, all of which I have told to my athletes.

I began my collegiate career as a walk on red shirt to the Emporia State University Track and Field team. I had no idea what I was getting myself into. Does it speak to anything that I can not for the life of me remember my PR’s in the shot, discus and javelin from high school? All I remember was that I was not all that good. But I loved to throw. And it was that love that had set my sights on throwing in college.

A few weeks into the season, after the beating of 2 to 2.5 mile warm-up jogs, and lifting, and 4 hour practices, it was apparent I was not in shape for this. I was also not meant to be a shot putter or a discus thrower. My technique was simply horrible, with far too many mistakes. So my coach urged me to give the hammer a try. Less than a week after picking it up the first time, I went to a 3 day clinic held by the Mjolnir Throwing Club at Wichita State featuring Yuri Sedyhk and Peter Farmer. Those 3 days was the start of journey for me. I fell in love with the hammer. The way that it essentially throws itself, you are simply a pivot point. The forces involved, that I was the center of, had me hooked!

It was at that first clinic, as well as the next 2, each around the same fall time, at the same place, that I heard, and witnessed some interesting things.

Firstly, I heard from the other side of the cage, directly in front of me, “Push the Ball”, “Push out Left!!.” It was a distinct sound. It was unnerving throwing in front of Yuri the first time. You don’t want to mess up. You want to do your very best. It’s like meeting your in-laws for the first time. You are nervous and screaming in your head,” Don’t F**k up!”

But that week I learned a foundation of understanding. About what the correct “feel” was, how to achieve it, and a goal for the future.

I also learned some of the crazy levels Yuri had in terms of body awareness and strength.

He was asked what he thought of the throwing circle at WSU. He went on to describe exactly what he felt through his feet. How it was smooth and fast at the back, rough in the middle, and slanted downward at the front. That is some kind of focus. To be able to forget everything else and focus on the feeling of the ring through your feet. To be able to not worry about pushing with the right, or staying left, or the correct tempo of the winds, or the spacing of the feet on the landing. To be so far beyond those thoughts that you are feeling the circle through your feet. To this day, I wonder what that is like!

He also spoke on the ways in which he lifted. It was not standard at the very least. He said “Lift to Throw.” Meaning, your time in the weight room is not to get big and strong, but to improve your throw. What is useful about a high lift if you have no range of motion, no flexibility, no explosiveness, and no specific strength? Whatever sport or event you do, your lifting should compliment it. In regards to the squats or dead lift, he said that the stance, or foot width, should be the same as your stance for your event. If you are a football lineman, with a wide stance in the down position, it made no sense, to use a narrow stance in a squat. Always look to Lift to Throw!

I have my athletes do what I call Russian Twists, where you start with a 35lb plate at arms length and at 0 degrees, between your legs. Then you simply go to the high point of the hammer throw, like in a release, swinging the weight back and forth for sets of 10 or 15. Peter Farmer told us Yuri used to do this with 3-45lb welded together. When you look at Yuri, look at how his torso, goes from his hips straight into the line of his chest and shoulders. That was not fat, that was obliques!

As I look back on my training I have only one regret. That the progression that I learned to do 3 turns with was done incorrectly. I spent an entire year on doing only 1 turn, then one year on 2 turns, then finally 3 turns my 3rd year. I was never taught to do more than 3 turns, even in drills. I feel this caused me to have artificial road-blocks to my training. It did not give me confidence in my performance, and left me stuck at the 188’ I finished my career at.

So, all my athletes are taught 2/3rd of the complete throw in the first session, the winds and the release. I emphasize both. If the winds are not done fluidly and progressively higher in tempo, than a correct first turn entry is not possible. If the release is not correct in the timing and the hips are not in what I call a “closed” position, then the full force of the throw will not be imparted on the hammer.

I then teach them how to 3 turn within the first week, even if the timing is off, while trying to teach turning the left foot to 180 and the right foot to step through smoothly and with proper foot spacing.

My 5 most common statements to my athletes are the following.

1) I don’t care how far it goes, I care how well it got there!
Meaning, throwing hard with bad technique will never be as good as throwing relaxed and with proper form. Something is always lost if the focus is just on distance.

2) The pacing of the throw should be Long, Short.
Meaning, the double support phase is longer in time than the short single support phase. Step through with purpose, not lazy!
3) The beginning of the throw sets the Tone.
4) At the end of a throw, regardless of what happened, ask yourself, what went Correct.
5) Push the Ball!!

While I was not a national champion, or All-American, or an Olympic try out, I worked side by side with people that were. I was left with memories of what things should look and feel like. I still love to throw. Still love to hear the sound of the wire whooshing through the air. And I still throw with my athletes. Just to show them what an older, achy body can manage. Any info I could give you, help I could share, or words of encouragement, I am happy to do so.

Robert Willmott

Monday, November 23, 2009

Weight Throw- to do or not to do????

Many of us throwers here in the U.S. have had the opportunity to throw the weight. I personally have thrown the weight since high school and have had some good success in it. Lately though I have grown to not like it and if I had my way I would get rid of it. In high school the weight is only 25 lbs. which is pretty light, and it doesn't take much to throw it. But once you hit college or the big leauges the weight jumps up by 10 lbs. I've always wondered why the girls never have to jump up in weights for the throws and I find it kind of unfair. Anyways, through the many years of me throwing the weight I have come to think of it more as a nusaince then a necessity. This year I decided to not throw the weight and to focus more on the shot put and discus and to only throw the hammer for fun when I want to. My coach has other plans though and wants to make me compete in the weight indoors so our team can get points for conference and potentially nationals. Which brings up my first reason of why the weight should be done away with. Many coaches in college make their throwers do the weight in order to get more points for their team in meets. I understand that many coaches are paid according to how they do, but isn't track supposed to be about the athletes and not the coaches???? I think there are many great shot/discus/hammer throwers that waste precious practice time on the weight just so they can score points, or many win a championships. The second reason of why I think the weight should be eliminated is because the darn thing is so heavy!!!!! 35 lbs!!! Are we serious!!?? I know in some other countries the weights are even heavier. The risk of injury is serious when you have kids throwing that heavy of weight around in a circle. Throwing the weight in high school I never had injuries, but since being in college it seems like every season I throw the weight something bad happens to my body because of it. Think of all the blisters, torn skin, sore backs and necks we've all had because of this thing. The third reason is because I believe it doesn't help hammer throwers become better. I have always been able to figure out how to throw the weight far but never have been as good in the hammer. I think America has a tendency sometimes to try and develop weight throwers instead of developing hammer throwers. I know of many potentially great hammer throwers that waste months indoors trying to perfect the weight throw, just to go outside and try and figure out how to throw the hammer all over again. I don't believe you can throw a weight like a hammer and if someone says they can...then good for you...you're amazing. Here is a link to an interview of anatoly bondarchuck, who explains at one point why he thinks the weight is bad- http://www.garagestrength.com/wp-content/uploads/2008/08/miller-reflections-of-a-master-bondarchuk-interview.pdf

Well those are just my thoughts on the weight throw and why I think it should be stopped. I know its fun to throw sometimes and it allows some athletes to succeed....but is it really all worth it in the long run...??

Happy throws!


Sunday, November 22, 2009


Last night while sleeping I had a dream about my viking ancestors raiding and pillaging the English 1000 years ago. I woke up feeling like I wanted to go lift and go crazy. Since this blog is about warrior strength I thought I would talk a little bit about the vikings and what we can learn from them to apply into training. Dubbed the "Hell's Angels of the Middle Ages," the Vikings were seafaring warriors who emerged in 8th century Scandinavia and over the next 300 years pillaged and plundered their way through parts of Europe and North America. At the beginning of this era, there was no single Viking kingdom, but instead a collection of small, warring chiefdoms whose male citizens mastered their naval combat skills by fighting each other. Boats were so valuable to the Vikings that they sought to capture, rather than destroy, enemy vessels. By the 9th century, the Vikings, driven in part by food shortages in Scandinavia, as well as the desire for new trade routes and sources of wealth, began launching raids on foreign shores. Armed with spears, axes, swords and shields, the Vikings became so feared that their victims would frequently give up without a fight and hand over whatever these brutal warriors demanded. They were the most feared warriors in Europe for their time. The fiercest Vikings were known as berserkers. They howled, wore bear or wolf skins, bit their shields and worked themselves into a rage intended to frighten their enemies. During battle, berserkers could allegedly withstand enormous pain. The actual fit of madness the berserker experienced was referred to as bärsärkar-gång ("going berserk"). This condition has been described as follows:

"This fury, which was called berserkergang, occurred not only in the heat of battle, but also during laborious work. Men who were thus seized performed things which otherwise seemed impossible for human power. This condition is said to have begun with shivering, chattering of the teeth, and chill in the body, and then the face swelled and changed its colour. With this was connected a great hot-headedness, which at last gave over into a great rage, under which they howled as wild animals, bit the edge of their shields, and cut down everything they met without discriminating between friend or foe. When this condition ceased, a great dulling of the mind and feebleness followed, which could last for one or several days."

Nothing bothers me more than seeing people lift or train with an attitude of a little girl. Athletes should lift with an intensity and determination that drives them to lift more than they normally could. There have been days where I felt like crap and dreaded the day's workout but with the help of others and my personal determination, I have been able to go beyond what I thought I could do. Now, we don't have to be as crazy as the beserkers and bite barbells and lift with bear skins on, but we can all lift with a little bit more intensity, determination, focus, and maybe a little bit more craziness to push us beyond our limits and improve.

Here is a brief clip about another viking warrior who showed great intensity in the weight room.....

Saturday, November 21, 2009

I love Leucine

by Charles Poliquin

Here is a question: Which of the following macronutrients is “essential” in the human diet?

Your choices are:

A. Carbohydrate
B. Protein
C. Fat
D. All of the above
E. B and C

Note: the word “essential” as it refers to our diet means that we need to consume that food or nutrient because our bodies do not make that nutrient naturally. Hence, it is “essential” we get it in our diets.

Did you figure out the answer?

The Answer is…E.

Yes, that’s right. Only two of the three are essential. They are protein (with amino acids as the building blocks) and fat (i.e. the essential fatty acids).

The Need for Protein

In the protein category, there are amino acids that are unique in their own right. They’re the branched-chain amino acids (valine, leucine, and isoleucine). Of the three, BCAA leucine is very important. Here’s why.

A recent study looked at the effects of dietary leucine supplementation on the exercise performance of outrigger canoeists. Thirteen (10 female, three male) competitive outrigger canoeists underwent testing before and after six-week supplementation with either capsulated L-leucine (45 mg/kg.d, which is equal to 3.15 grams of leucine for a 154 lb individual) or placebo (corn flour). Testing included anthropometry, 10-second upper-body power and work and a row to exhaustion at 70-75% maximal aerobic power where perceived exertion (RPE), heart rate (HR) and plasma BCAA and tryptophan concentrations were assessed.

What happened?

Leucine supplementation resulted in significant increases in plasma leucine and total BCAA concentrations. Upper body power and work significantly increased in both groups after supplementation but power was significantly greater after leucine supplementation compared to the placebo.

Rowing time significantly increased and average RPE significantly decreased with leucine supplementation while these variables were unchanged with the placebo. Leucine supplementation had no effect on the plasma tryptophan to BCAA ratio, HR or anthropometric variables. Six weeks' dietary leucine supplementation significantly improved endurance performance and upper body power in outrigger canoeists.[1] As an amateur outrigger canoeist myself, I can testify to the benefits of the essential aminos, especially leucine!

During exercise, muscle protein synthesis decreases together with a net increase in protein degradation and stimulation of BCAA oxidation (the BCAAs are of course leucine, valine and isoleucine). The decrease in protein synthesis is associated with inhibition of translation initiation factors 4E and 4G and ribosomal protein S6 which are under regulatory controls of intracellular insulin signaling and leucine concentrations. In essence, both insulin and leucine are key regulators in muscle protein synthesis![2]

Another interesting tidbit is that leucine by itself increases muscle protein synthesis.[3] By combing leucine with protein and carbohydrate, you get quite the anabolic super-effect.

For example, in one study eight male subjects were randomly assigned to three trials in which they consumed drinks containing either carbohydrate (CHO), carbohydrate and protein (CHO+PRO), or carbohydrate, protein, and free leucine (CHO+PRO+Leu) following 45 min of resistance exercise. They discovered that plasma insulin response was higher in the CHO+PRO+Leu compared with the CHO and CHO+PRO trials. Whole body protein breakdown rates were lower, and whole body protein synthesis rates were higher, in the CHO+PRO and CHO+PRO+Leu trials compared with the CHO trial; moreover, the addition of leucine in the CHO+PRO+Leu trial resulted in a lower protein oxidation rate compared with the CHO+PRO trial.

And to top it off, muscle protein synthesis, measured over a 6-h period of post-exercise recovery, was significantly greater in the CHO+PRO+Leu trial compared with the CHO trial with intermediate values observed in the CHO+PRO trial.[4]

Leucine. It does the body good.


1. Crowe, M.J., J.N. Weatherson, and B.F. Bowden, Effects of dietary leucine supplementation on exercise performance. Eur J Appl Physiol, 2005: p. 1-9.

2. Norton, L.E. and D.K. Layman, Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. J Nutr, 2006. 136(2): p. 533S-537S.

3. Lang, C.H., Elevated Plasma Free Fatty Acids Decrease Basal Protein Synthesis but Not the Anabolic Effect of Leucine in Skeletal Muscle. Am J Physiol Endocrinol Metab, 2006.

4. Koopman, R., et al., Combined ingestion of protein and free leucine with carbohydrate increases post-exercise muscle protein synthesis in vivo in male subjects. Am J Physiol Endocrinol Metab, 2005. 288(4): p. E645-53.

BYU Throwers Squat Results

These are from friday:

Oliver Whaley-Hammer
495 lbs Front Squat

505 lbs Front Squat

Leif Arrhenius
572.5 lbs Back Squat-Shot and Disc

Sean Richardson-Javelin
410lbs Back Squat

Daniel Lawson-Shot and Disc
515 lbs Back Squat

Blaine Baker-Javelin
425 lbs Back Squat

Friday, November 20, 2009

Learning Curve

Below is a great article on individualization, especially in a sport such as Track and Field. It amazes me how often so called professionals in the strength and conditioning field get caught up in the writing of programs and then handing them out like cookies in mass quantities without taking thought to the individual needs of the athlete. Body type, pre- training, past or present injuries, etc. Or adapting the program in conjunction to the sport the athlete is in, taking into considerations the volume and intensity of each practice. You get the idea. I am largely speaking from my experience here at BYU. Over the years that I have dealt with different people these are some of the common strength and conditioning coach fallacies I have seen:

1. Letting your ego be in control or feeling the need to be have complete power in the weightroom. (Authortity Complex)
2. Not individualizing and meeting the athletes specific needs. Common excuses are: "We don't have time, we have too many athletes, blah blah blah."
3. Not having a knowledge of the athletes sport or attempting to gain knowledge to know and understand proper training protocol.
4. Not willing to take advice or recommendations from the athlete or people in knowlegable positions. The athlete is your best source of information!
5. Jealousy and Pride-"We lift big weights and are students of our sport (lifting and throwing). I don't know if its intimidation that we lift more than other athletes, or that they feel we are a threat to their knowledge, but their has seemed to be a lot of friction from the strength coaches at BYU and us throwers...lol (Justin McClure has been very good to us though)"
6. Having to fight for lifting times and weightroom space.
7. Liability Issues-I find it funny that it becomes liability issue when I want to add in some of my own ideas into a program that hasn't been approved by a certified strength coach but I look around and see more bent backs and improper technique than anything else. What is the real liability issue here?

For us it came down to meeting with school athletic officials and in the end we won. I design my own lifting and throwing program now. But its sad to see such unprofessionalism in the field of strength and conitioning that I feel is not very uncommon outside of BYU. It should never be a fight-Oliver Whaley

-At the University of Alaska-Anchorage, track and field athletes are taught to play an active role in setting their own individual strength and conditioning priorities.

By Michael Friess

Michael Friess is the Head Men's and Women's Track and Field Coach at the University of Alaska-Anchorage. He can be reached at: track@uaa.alaska.edu.

The 2009 track and field season was one to remember for our University of Alaska-Anchorage Seawolves. We set new school records with five All-Americans and 10 athletes qualifying for the NCAA Division II Championships. We also had three performances that broke Great Northwest Athletic Conference individual records.

Some may wonder--how can we produce so many successful competitors out here on the Last Frontier? Of course the athletes themselves deserve most of the credit, as I'm continually impressed by their dedication, enthusiasm, and willingness to make whatever sacrifices are needed to take their skills to the next level.

But part of their success is due to our sport-specific strength and conditioning program. We emphasize frequent performance assessment and encourage athletes to feel a sense of ownership of their customized workout regimens, with a few universal training principles mixed in to address teamwide priorities. In this article, I'll outline what we do and explain how it helps keep our athletes strong, injury free, and performing at their best.

Like most programs at the Division II level, our incoming athletes arrive with widely varying strengths, training histories, and weightroom experience. Some were regular lifters in high school, especially if they played multiple sports, while others have barely set foot in a weightroom before. To help ensure that everyone makes steady progress in conditioning, whatever their starting point, we rely on testing and performance assessment throughout the year.

One of our top priorities for our new athletes is finding muscle and joint weaknesses, which cause mechanical flaws that can lead to injury, wasted energy, and decreased performance. Two areas we find most frequently need attention in our runners are the hips and core.

Hip weakness, often seen in our incoming distance runners, is fairly easy to spot during initial evaluation of an athlete's running mechanics. While observing running gait on a track or a treadmill, I'll notice that one hip dips down too low during the stride, there is excessive swinging from side to side, or the athlete has trouble maintaining the natural, level equilibrium of the pelvic girdle. These are all signs of hip weakness, which hampers running and jumping ability and can lead to iliotibial band injury.

For runners who display weak hips, we will prescribe exercises that develop hip abduction with resistance bands or machines. Closed-chain work, such as single-leg pressing, lunging, and Bulgarian split squats, will also help build hip strength. We have athletes with weak hips avoid leg curls in favor of stiff-legged deadlifts, because we want to train the hamstrings more for decelerating the leg than for acceleration--working the hamstrings from an elongated position in deadlifts provides this effect while also helping increase active range of motion.

If an athlete has a weak core, one of the first signs is usually lower back pain during running, particularly hill running. We will also frequently observe "sitting" or collapsing movements upon landing during jumping and plyometric work, and problems with overall posture.

For these athletes (who are often the same ones who display weak hips), we focus on strengthening the core through stabilization and extension movements. We believe too many people overemphasize flexion alone when training the core at the expense of extension work, so we use ground-based stabilization exercises such as bridging, as well as training on a glute-ham machine to develop the extensor groups. Olympic lifting also helps to train core stabilizer muscles and build core strength.

Beyond fixing individual deficiencies, we test all our athletes roughly every three weeks when we're not in-season to gauge their progress in conditioning. One of the main skills we want runners to develop is the ability to push into the ground to generate greater and greater force, and a great way to test that is through 30-meter weighted sled pulls. As athletes' times decrease throughout the training year, we know they are building speed by generating more force from the ground, while also increasing their ability to run with proper mechanics as they accommodate a resistance load.

In the weightroom, we test the athletes on cleans, push presses, and squats to gauge overall strength development. These lifts are explosive and train multi-joint movement, which translates well to the demands of sprinting. The athletes also feel stronger and become more confident in their overall conditioning when they become proficient in squats, cleans, and presses.

We believe strongly that athletes must take responsibility for their conditioning and strength programs to build confidence and motivation. Rather than have all the athletes follow a cookie-cutter approach, I encourage them to take ownership of their strength and conditioning strategy, set a few specific priorities or areas of focus, and then choose some of their exercise and lifting progressions to target the areas where they most need to improve.

For example, during strength tests in early fall, let's say an incoming hurdler learns that her push-off leg is significantly stronger in the quads and hamstrings than her landing leg. This is fairly common, especially among athletes who have never consistently strength trained and thus developed most of their functional muscle simply from practicing and competing in their event. Once she learns of this strength disparity, she might realize it explains the soreness she sometimes feels on one side after training runs, and the uneven gait she experiences when fatigue starts setting in.

If everyone in our program followed the same strength training regimen, this imbalance might go uncorrected. But under our philosophy of athletes setting some of their own priorities and taking responsibility for their fitness, she can emphasize single-leg strength work to fix the imbalance.

We will of course guide her on which exercises to choose, make sure she learns proper technique, and help her to understand progression variables. But the main idea is for her to feel like she's in control of her conditioning program and helping to shape her own training.

Our focus on responsibility in training also allows athletes to continue using methods and strategies that have worked for them in the past. For instance, one of our top sprinters two years ago came into our program as a sixth-degree black belt in karate. He had a battery of exercises that he felt optimized his functional strength, explosiveness, balance, and coordination, and once he explained the program to us, we allowed him to stick with it.

We monitored his progress in the same categories as our other sprinters and were satisfied that his program was helping him achieve his performance goals. While some of those exercises were unlike anything I would prescribe to the rest of the team, they worked for him and he was comfortable doing them, so we let him take complete ownership of those portions of his training.

Even though we give our athletes a great deal of freedom, that does not mean our strength workouts are a free-for-all. Each individual is encouraged to keep a basic training journal that catalogs the lifts and exercises they did for each workout, including sets, reps, and weight used. They also include any notes on progress, difficulties they are experiencing with a particular exercise, and other observations.

The journals are a great way to open lines of communication between athlete and coach. I look through them at least once a week and provide individualized feedback on how they can make adjustments to enhance their training.

For example, if someone appears to have reached a plateau with a certain lift, I will recommend switching to different exercises that develop the same muscle groups. If someone reports problems completing an exercise, I will observe them one-on-one to look for flaws. If I find they're lifting their heels during squats, for instance, I'll give them some range of motion exercises to increase flexibility, then talk them through proper squatting technique. Other times, I'll simply help them find another exercise that offers the same benefits.

While our athletes have come to take pride in the individualized nature of their workouts and conditioning progressions, there are a few training principles that we like everyone to follow. I have learned through experience that these can pay off for virtually all track and field athletes.

For one thing, everyone incorporates the Bulgarian split squat into their training. If our athletes could do only one movement to build strength, I'd choose this one, because it trains each leg independently for the balance, stability, and power that runners need most.

In the Bulgarian split squat, the athlete begins by standing on one leg, with the other behind them with the knee bent and the foot resting on a plyo box, bench, or bar. The standing leg is positioned slightly forward, so that the heel is roughly even with the front abdominal wall (this typically requires a small forward hop once the back leg is in place). The athlete then performs lunge-like movements, bending the knee of the standing leg and lowering the body until the back knee touches the ground, then returning to the starting position.

Since the standing leg does practically all the work, athletes can use different weight loads for each side to address strength disparities. They can perform the squat with no external resistance, with a dumbbell in each hand, or in a power rack with the bar resting on their shoulders.

In addition to building quad and hamstring strength, this movement also engages the stabilizer muscles in the foot, ankle, and calf to maintain balance and keep the shin from moving laterally. Athletes who become proficient at this squat show improvements in sprinting, horizontal jumping, and ability to accelerate.

Another staple of our strength program for all athletes is Olympic lifting. Much like sled pulls, lifts such as the hang clean and clean and jerk train athletes to push with maximum force against the ground, which helps develop speed and acceleration. For sprinters in particular, we want to train pushing against the ground in as many ways as possible, and Olympic lifting accomplishes this while also requiring coordinated movement of the hip, knee, and ankle joints.

There's also a psychological component to these lifts. They activate the entire body and leave the athletes feeling stronger and more powerful, particularly when they complete their first set with a higher weight load. It's hard to quantify that benefit, but we believe it provides an extra motivational edge during tough workouts.

Outside the weightroom, there is one key aspect of our track and field conditioning that differs from most other programs: We pay more attention to cardiovascular work. We want everyone, even our sprinters--who sometimes have never run for distance before--to be able to jog steadily for 30 minutes. I might be slightly biased because of my own background (I was a distance runner in college), but I believe longer bouts of steady-state running can benefit any athlete. Distance running is the most basic form of plyometric work, and it promotes soft tissue and ligament integrity, which can improve performance and decrease injury risk in virtually any activity.

Our program's emphasis on distance running began out of necessity. Until recently, we didn't have an indoor track, and during the long Alaskan winters, all our runners used treadmills for speed training. Our fastest treadmill topped out at just 16 mph, so to make the sessions challenging, we had to increase running volume. We liked the cardiovascular benefits and noticed that our injury rates were consistently very low, so we've maintained that focus even now that we have access to a beautiful new indoor facility.

To reduce impact stress during longer runs, the athletes will often do their work on our artificial turf surface instead of on the track. And of course, those who struggle with compartment syndrome, alignment issues, or other special considerations won't run for volume as much as their teammates. But overall, even those with no distance running experience have reported feeling that it helps them become better athletes.

For all of our program's training philosophies and techniques, the true measure of value is meet performance. When we see our runners' times steadily dropping, our long jumpers earning top spots in national competition, and our field athletes breaking school records, weíre confident that our strength and conditioning priorities are setting up our athletes to maximize success.

We welcome your feedback on this article. Please e-mail us at: tcfeedback@momentummedia.com

For a great article click this link....

EFS Classic: The Science of Winning According to Vasili Alexeyev
By Dmitri Ivanov

For www.EliteFTS.com


Thursday, November 19, 2009

Tommy Kono Instructing the Snatch and Clean/Jerk

Some very good instructional video clips I came across today by a legend in the sport:

If you don't have any, buy your Tommy Kono knee bands! Lol

Four Deadly Strength Errors

Dmitry Klokov doesn't mess with the Four Deadly Errors

Below is a good article that points out some common mistakes I see young people making.
Strength doesn't just happen. Like anything worth having, it takes concentrated effort, patience, dedication, and a determination of steel.

Getting strong involves a lot of trial and error though it's true many of us spend much more time in the error stage, wondering if progress will ever come. We change up our exercises, our reps, our methods, our pre-workout rituals—"What if I clap my hands three times instead of four before I try to hit 315?" But nothing seems to work.

In this article Tim Heinriques points out four errors — deadly errors, apparently — that will serve as your proverbial shovel to dig yourself out of your strength rut.

But while Heinriques can hand you the shovel, it's up to you to put that sucker in the dirt and start digging.

It's time to get dirty.

by Tim Henriques
Mistake #1: Listening to weak people.
No, we're not judging character. But most of the guys who are teaching other guys how to get strong are weak as kittens, and that just ain't right. Sure, they may know what proper form is, how to manipulate a diet, or how to be fit, but it's not the same as knowing how to create a proper program with the purpose of developing maximal strength.

There's simply too much that must be learned if you want to get someone strong, and I don't think you can learn it all without doing a lot of trial and error on yourself. If a coach won't share at least some of their personal records with you, it should be a warning sign. Now, I'm not saying every coach must be Ed Coan but they should at least be good at the stuff they're trying to coach you on.

One of my favorite quotes sums up my feelings nicely:

"Don't spend much time listening to someone talk about something they have never done."

Mistake #2: Program hopping.

The good news is if you fix the first mistake, it'll usually take care of the second. Find a coach who knows what they're talking about, who walks the walk, and whose general philosophy sits right with you (Poliquin, Thibaudeau, Cressey, Gallagher, Hatfield, and Bostrom are just a few that come to mind) and follow their programs if you're not making progress on your own.

But here's the thing: you can't change too much right away. Follow their programs as written, at least for a while (several months if not more) before you start to tinker with them to meet your individual needs. Too many people change too many variables too often.

Program hopping often leads to a kind of "starting over" where you perform the first couple of weeks of a program (which is usually an introduction or foundation-building period) and then switch over to something else before the real progress occurs. Changing programs also makes progressive overload more difficult to implement and measure.

Progressive overload, when combined with the principle of specificity, is the single most important element in a program designed to increase muscular strength. The goal is not to do 50 different exercises over the course of a month, but to pick five to ten key exercises and work on them repeatedly to improve strength.

Mistake #3: You don't know why you're doing what you're doing.

Yeah, this sounds stupid, but a lot of people don't really know why something is in their program; they just put it in because it looks good or they think they're supposed to do it.

Here's an example: one legged squats (pistols as they are sometimes called) don't do jack to increase maximal strength or muscle size; if you grow from doing them then you'd probably grow from doing almost any hard leg work. Why do we know this is true?

Because there are lots of people that weigh 135 pounds soaking wet that can do five good pistols, but if you were to ask them to get under the bar with 275 pounds on their back they'd get buried. And to the best of my knowledge, most of the really good squatters (Anderson, Karworski, Coan, Hamman, Hatfield) never attributed their squatting prowess to a lot of work on one-legged squats. So does this mean that one-legged squats are a waste of time? Not exactly. But they're not for building strength.

What usually happens is a coach thinks that one-legged squats will be good for their athlete to do. So they exaggerate the effect of the exercise and tell them that one-legged squats will make the athlete huge and jacked and help them get laid.

So the athlete spends some time doing them, gets a little better at them, but their actual squat doesn't go up and their legs don't change in size. (Plus they don't do any better with the ladies.) The end result is they think the coach is an idiot and they stop doing the one-legged squats.

I think it would be much better if coaches were just honest about what an exercise does. A one-legged squat can be good for your ankles, knees, and hips and can help keep you healthy and mobile. But that's it.

I also believe that if you know why you're doing something you can focus on the purpose of what it's supposed to achieve. If you think one-legged squats are for getting huge, you'll naturally push yourself and try to use more weight, perhaps at the expense of form. If you think their purpose is to keep you healthy and injury free, then you'll start to focus on technique, hip angle, and knee drift, which, most likely, will be more effective.

I recently started doing more one-armed push-ups. I'm not doing them because I think they'll make my chest huge or because I'll instantly add fifty pounds to my bench. I'm doing them to increase my shoulder stability, which might keep me healthy and may yield a better bench press.

Knowing the purpose of an exercise can help you decide if you should do it, how to program it, and if it's giving you the results you want. That can only help you in the long run.

Mistake #4: You don't understand your body.

You can't have a heart to heart talk with your body, but the saying "know thyself" fits best here. As a lifter in the pursuit of strength, at some point you have to start figuring out how your body responds to exercise so you can modify or create programs to meet your goals.

If you're still relatively new to the strength training world (less than five years) I wouldn't fret about this too much; the knowledge will come as long as you're paying attention to what you're doing.

To facilitate the learning, I want you to make a list of ten exercises that you believe, deep in your heart, make you strong. Not what you think other people will say, or what the experts say, but ten exercises that you honestly believe will get you strong. Now look at your program. All of those ten exercises should be what that program is built around.

If you can avoid making these common mistakes and combine that with intense training, progressive overload, and good exercise selection, you may just find yourself stronger than you ever thought possible.

He steamrolls over them

Yesterdays Snatch Results

Here is my results on video (thanks to Deezbaa) from the snatch lift yesterday. A few years ago (2004) I had a very significant elbow injury in which I tore most of the flexor tendons in my right arm as well as completely blowing out my unicolateral ligament (the same one that baseball pitchers tear). While on my two year mission the tendons healed but I have been left without my UCl...lol. So I perform my snatches with a narrow grip, the same grip I would use in the clean and jerk. Direct overhead bone on bone pressure doesn't bother me but when moving my grip out the pressure becomes more indirect and puts more strain on the tendons and ligaments in my elbow and then I have problems. So I do my snatches with a narrower grip than normal. Which sometimes makes it a little awkward as you will see when I have to drop deep under the bar to catch the weight because my shoulders aren't able to rotate back as well as they would with a wider grip. So my center of gravity shifted forward as my weight shifted on to my toes, and as a result I had to step forward and underneath the bar to control it. But overall it was an acceptable lift. Narrow grip snatches are great for hammer throwers as it requires alot of hip and leg extension to pull the bar high enough to catch it (the legs and hips are used to accelerate the hammer and a lot of extension is used at the point of release). The height of the bar has to be alot higher than in a regular wide grip snatch so you generate alot of power which is what where looking for when trying to throw far!

We will do it again in 6 weeks.

125 Kilos or 275 lbs

120 Kilos or 264 lbs

Wednesday, November 18, 2009


Some specially chosen supplements for those looking to buy. Feel free to email me with any questions regarding training, nutrition, or supplements at oliverwhaley@yahoo.com. In the mean time, don't forget to purchase all your supplement needs here through my site. Over the next few months I will be putting together an online store....in the mean time just follow these links from my blog.

The Top Five Habits of Successful Lifters

A few common denominators from the best athletes to help bring out the best in you
by Charles Poliquin

The tip-off could have been the huge cash withdrawal from the socialite’s bank account before the murder of her husband; or maybe it was the pool man’s fingerprints found by the forensic team in the bedroom; or maybe it was the frugal butler who suddenly decided to purchase first-class tickets to France. Whatever the evidence, there’s simply no such thing as a perfect crime – every evil deed has its own “smoking gun.” It’s the same way with good things, like success: It doesn’t just happen; there are always clues.

Over the last 27 years in my profession as a strength coach, I have met many strong athletes. Some have overcome tremendous obstacles to achieve their success, while others have great genetics or seem to have found a fast track to super strength. Regardless of how these athletes became so strong, in my experience they almost always have five traits in common:

1. They value rest. Recently I had dinner with Ed Coan, a legendary world powerlifting champion who set the bar, literally, for his peers. How good was he? He became world powerlifting champion at age 21 in the 181-pound bodyweight division, winning by 138 pounds. In 1991, at 220, he totaled 2,402 (962 squat, 545 bench, 901 deadlift), and to this day his deadlift record has yet to be beat. When lifters faced Ed Coan, the only questions asked were what record he would break and who would take second.

While magazine interviews with such champions often focus on the athletes’ intensity level, the secret that Ed shared with me concerns the exact opposite. Coan says that one of the crucial parts of his training was plenty of rest, including a daily nap. He didn’t offer any peer-reviewed scientific papers to support his contention – although interesting theories are being presented about the value of a daily siesta; it was only common sense: “You don’t recover, you don’t grow!”

2. They do what works for them. I have seen many athletes of comparable Herculean strength develop their abilities with different approaches. Some would swear by short training cycles, and others liked lengthy cycles. For some, such as the Bulgarian weightlifters who often defeated the Big Red Machine from Russia, the way to their super strength was by pyramiding up and down their weights in a single workout, a method called wave loading. Others preferred a series of several sets at peak weights. Despite these radical training differences, there is one trait that all these athletes had in common: body intelligence.

Now, ordinarily, to do things in the same manner as the next guy and yet expect different results is just plain nuts. But lifters like these are “body smart”: If one training method doesn’t work, they try another, until they find the system that works best for them. In effect they learn, mostly through trial and error, the most effective ways to adhere to the principle of overload.

3. They all choose a mentor. Actually one of the bits of advice used by Neuro Linguistic Programming (NLP) disciples such as motivational speaker Anthony Robbins is to find someone who is successful and copy what they do. If you want to be a champion powerlifter, seek out the advice of a powerlifting guru such as Louie Simmons and find out how he trains his world record holders. If you want to be a top strongman, then seek out a top strongman coach such as Art McDermott. And if you can’t visit mentors in person and train under them, at least read their books!

Ed Coan’s mentor was Bill Seno, a former Mr. America in the ’60s who also competed in Olympic weightlifting, a cross-training activity rarely seen today. Seno was as strong as he looked and reportedly bench-pressed 573 pounds, quite an accomplishment in his era! Bill Kazmaier was a former world record holder in powerlifting who dominated the strongman scene for many years. His mentor was powerlifting legend Tony Fitton. Seno and Fitton were individuals who helped Coan and Kazmaier, like many other successful lifters, take the guesswork out of their training.

4. They constantly experiment. Once an athlete’s mentor led them to the right path, every single one of the athletes I’m talking about tried many things to get stronger. This natural curiosity and willingness to experiment and take risks are important concepts.

There’s no such thing as a single, perfect workout for everyone – every system has some effect, and some work better than others. This experimentation with variety is simply part of the training process. I find it frustrating to see so many coaches or organizations claiming that they have the perfect workout system; or to read research studies that compare one set-rep system to another, such as comparing 10x3 to 5x5, which leads readers to conclude that the system in question is the best. In fact, some of the single-set systems in such studies produced results not necessarily because they were superior, but because the athletes using them were overtrained and the lower volume allowed them to rest – a principle called Fatigue masks fitness.

5. They all are great stress managers. In case of unfortunate events or obstacles, successful athletes can see the opportunity in them, instead of the curse. They all have had setbacks, which they used to make themselves even stronger. One obvious case is Lance Armstrong and his victory over cancer and his multiple victories in the Tour de France; there are also many cases of weightlifters who have overcome obstacles.

Bob Bednarski was a US lifter who competed in the ’60s and ’70s, and Yuri Zakharevich from Russia lifted in the ’70s and ’80s. Near the peak of their careers both athletes broke world records, but then both suffered elbow dislocations that many experts thought would end their careers, especially considering the nature of surgery and sports medicine then compared to now. But both men recovered to break numerous world records. Bednarski clean and jerked 486.5 in the 1968 National Championships weighing 247 pounds, and the following year he jerked 525 pounds off the rack. Zakharevich snatched 463 pounds in the 1988 Olympic Games weighing 242 pounds, a lift only a few super heavyweight lifters since then have exceeded. In the words of Friedrich Nietzsche, “What does not destroy me makes me stronger.”

In summary, the common motto for all successful lifters is simple: Be yourself. Variety is the spice of everyday life, and this is just as true in weight training. Discover the traits that make you unique, embrace them, and then find those training methods and ideas that enable you to achieve physical superiority and fulfill your individual potential.

Tuesday, November 17, 2009

Deezbaa's Olympic Lifting Instruction Video

Deezbaa in the BYU weight room.

This is my little sister's (Deezbaa) Olympic Lifting instructional video that she put together for a movie production class. It is a very good representation of how the lifts should be performed as she is a very qualified instructor (she also throws on the BYU women's team). The Olympic Lifts or "Quick" lifts as they are sometimes called, require a great deal of flexibility, body awareness, quickness, and whole body strength. As such they are an excellent base for any athletic training program where the development of power generation and these listed qualities are needed.

                                       Using that power!

Monday, November 16, 2009

Fall Hammer Throw Training Progression 2009

This month will make two years and two months for me since picking up the hammer upon returning home from my LDS church mission in August 2007. I figured my body type was much better suited for the hammer throw than the shot-put or discus. I have continually progressed despite not having a hammer throw coach here at BYU. I finished last season with a personal best of 59.22 meters (194'3" ft) at the west regional championships at Hayward Field in Eugene, Oregon (Home of the Oregon Ducks). This fall is the start of my Junior year here at BYU. I'm looking for big improvement and a trip back to Hayward Field for the NCAA National Championships this coming June with the goal of becoming an All-American.

A training goal of mine this year has been to have a more solid start and to increase the speed of my entry as I am a three-turn hammer thrower. While also learning to better push the ball on the right side through out the throw. In mid-october I started testing myself for distance off a one-turn, two-turn, and then three-turn throw. With the idea that by pushing the speed at the start and working towards increasing my one turn throw distance. And then working to a two-turn throw, while focusing on pushing the right side. I would be able to transfer that speed and power into my third turn.

So the goal each week was to set a personal best in at least one category (1,2, or 3 turn). I was able to test three weeks before the cold brought me inside.

Here is my Fall Progression:

10/15/09-Felt very good today

One-turn: 134'3"
Two-turn: 167'

10/22/09-Felt okay

One-turn: 140'
Two-turn: 167'

11/10/09-A little tired today

One-turn: 151'
Two-turn: 180'
Three-turn:197'(I had some technical difficulties with staying solid on three....wasn't a very good day....I felt like I should have been up near 205-210'....but time will reveal all)


Thursday, November 12, 2009

The Top 5 Supplements to Gain Muscle Mass

Some things are classics. Like one of my early mentors, Tony Fratto, squatting at the 1973 World Championships.

Here is an article we posted in 2009 with some nutritional advice from Charles Poliquin that is as relevant today as it was then. Eat good food and keep supplementation simple and basic.

by Charles Poliquin

In many seminars, I always get asked which supplements are best to gain mass. My answers will surprise many of you.

Here they are:

1. Fish Oil

What? Fish oil? That is not cool, avant-garde, sexy, or exotic. Fish oil?

Yes. Fish oil. You cannot be anabolic without enough Omega 3s. For example, I was once training a first-round pick for the NFL. He put on 29 lbs of lean body mass in one month once I jacked his fish oil intake to 45 grams a day. If you want to put muscle on and lose fat, take at least 30 grams of fish oil a day.

Additional reasons for using fish oil include:

* It reduces inflammation.
* It improves insulin sensitivity: makes glucose and amino acids get better in your starved muscle cells.

Taking fish oil in a liquid form is the most economical way of doing it. But taking them every meal works best. I always recommend a combination of liquid and capsules - Liquid for home meals, and capsules for away from home meals.

2. Primal Greens:

What? Ground veggies? Yes, indeed.

The more alkaline you are, the more anti-catabolic you are. Cortisol puts the body in an acidified status; Primal Greens alkalizes you and reverses that state in no time.

A Primal Green drink with 40 BCAA tablets post-workout will put you immediately in an anabolic state. Primal Greens are rapidly becoming a staple recovery in the U.K. in both football and rugby circles. Some athletes like to alternate between Primal Reds and Primal Greens to get a broader base of micro-nutrients.

3. Whey Stronger:

This product is great for the following reasons:

* It is low-heat processed. All of the important proteins like immunoglobulins are not denatured. It is the same proteins you would find in organic milk.
* The milk comes from grass-fed cows. Therefore, it is rich in CLA, another well acknowledged anti-catabolic nutrient.
* It is rich in BCAAs and glutamine, important anti-catabolic factors.
* It is a better precursor for glutathione, therefore a more anti-oxidant protein.

In order to maximize the benefits of Whey Stronger, use 0.25 g per pound of bodyweight, first thing in the morning with 1 tablespoon of glutamine. Use it again, 0.25 g per pound of bodyweight, post-workout.

4. Carbohydrate Powder:

My philosophy on any nutrient is that if you want the best results, get the best stuff.

There are a lot of carb powders out there to chose from but my favorite is unflavored QuadriCarb ultra-soluble powder. It reloads glycogen the fastest.

QuadriCarb is a better choice because of it leaves the stomach faster, delivering glucose more quickly to the blood, and potentiating insulin release to a greater extent, compared to plain old malto-dextrin. It contains 4 different types of sugars with different glycemic curves that permit greater glycogen synthesis for an extended period of time.

These three metabolic attributes translate into faster muscle glycogen repletion after intense workouts (or competition), and an increased ability to drive the transport of anabolic/anti-catabolic nutrients like branched chain amino acids, creatine, and even carnitine.

Carnitine does not accumulate or "load" in muscle unless accompanied by high insulin concentrations, explaining why virtually all carnitine studies have NOT shown increases in muscle carnitine after oral or even intravenous dosing in multi-gram doses. Additionally, very recent research indicates that the exceptional potentiating effects of QuadriCarb on insulin release may switch off" muscle protein breakdown in human muscle. Together, QuadriCarb can speed recovery and muscle refueling, drive nutrient transport, and foster an environment in muscle that supports gains in lean mass, both as carbohydrate/glycogen and muscle proteins.

5. Multi-Intense:

A single nutrient deficiency can halt muscle growth altogether. After running countless Comprehensive Metabolic Profiles, it has become obvious that overcoming deficiencies has often blasted plateaus in strength and muscle mass gains.

For example, many baseball pitchers and track throwers were shown to be deficient in taurine and magnesium, because of all of their high velocity throws. Restoring those two vital nutrients brought about immediate increases in performance in the gym.

In order to maximize the benefits of this nutritional solution, take 2 tablets, 3 times a day, in the middle of meals. That regimen should cover your nutritional bases.

Every person has different nutritional needs, but the above five are the best for everyone based on my experience. Use all of the above on a daily basis and you will have the foundation you need to achieve your goals.

Wednesday, November 11, 2009

Train Like A Warrior

Haske is a Navajo Indian word that refers to a war leader or a warrior.

Before the time of reservations and government care, the Navajo Indians were a very self-reliant, courageous, strong and healthy people. They took pride in taking care of their bodies as it reflected an inner strength that they carried with them. They could look any man in the eye with self respect and confidence. It was a warrior spirit and it was only by having this spirit that they would be able to survive the sometimes harsh conditions and circumstances they would face. They raised their children this way. Waking them up before the sun would rise to run, or rolling them in the snow during the winter, and squatting while they ate so they would be ready to run if enemies came and attacked. They knew it was the only way they could protect their children from sickness, disease, and different enemies. They had to be strong, they had to be warriors.

But somewhere between nineteenth century history and American influence, the Haske spirit has died. Diabetes, obesity, and heart disease are now a rampant part of Navajo culture.

The goal of Haske is to bring back this warrior spirit not only to the Navajo people, but to all people. By promoting a lifestyle that reflects the strength and courage of the human body, mind and spirit.