Summer Workout

Summer Workout Profile
Step One - Seeing is believing - You get what you teach - Set written goals for each player!
1.Pics of Each Player - Front-Back-Side
2. Body Ht___ Body Wt____ Re-Check Each Month
3. Body Measurements - Goals for Each Month
1/2 to 1 Inch A. Neck ___
1/4 Inch to 1/2 inch B. Biceps Rt___ Lt___
1/4 Inch C. Forearms Rt___ Lt___
1/4 Inch D. Wrist Rt___ Lt___
1 to 2 Inches E. Chest ___
1 to 2 Inches F. Waist ___
1 to 2 Inches G. Hips___
1 to 2 Inches H. Thighs Rt___ Lt___
1/4 to 1/2 Inches I. Calves Rt___ Lt___

Step Two - Growth is a function of Smart, Intense Work + Variety of Stimulation + Diet = Positive Growth
1. Intense Contractions of muscle or groups of muscles is the key - Reps only significant when hard contractions are involved
2. Variety can be accomplished by - Full Body Workout 3 times a week or Split Work Outs 4 times a week - Many other simple ways to do this!
3. Diet - Most neglected part of training
A. Diary - Each player should establish an eating and workout diary - Written goals are 60% more achievable than unwritten goals (Bo's law)
B. Basal Metabolism established with 3 days of normal eating!
C. To Lose or Gain - Increase 500 Cals up or down 500 from the Basal Metabolism
D. Balanced Meals - Minimum junk food - Most junk food/fast food has a lot of hidden sugar content
E. 5 to 6 meals a day - Balance Fruit-Vegetables-Dairy-Meat-Fish-Vegetables!!!
4. Rest - Need a minimum of 8 hours a night to Grow Right!

Step Three - Proper warm-up! Get overall body warmed-up. All joints! All muscles!
1. Dynamic Stretch - refer to Jump Stretch Flyer
2. Dynamic Movement - Use position specific movements
Note - Use One 50 lb light (Jump Stretch) band purple or two 25 lb mini bands red

Step Four Strength Workout - Total Body - Refer to Videos (Coach Bill Jacobs on YouTube or http://www.coachbilljacobs.com/) Posture + Integration = Performance
1. Neck - Flexion and Extension - Scapulas Back
2. Neck - Triceps - Scapulas Back
3. Traps - Biceps - Scapulas Back
4. Shoulders - Push Press - Power Clean????--Scapulas Back
5. Chest - Bench - Inclines - Declines - Scapulas Back
6. Back - Bent Over rows - Scapulas Back
7. Back - Deadlift - Scapulas Back
8. Legs- Squats - Quads - Glutes - Hams - Scapulas Back
NOTE - Home work Assignment - Learn to contract muscles of the body - Contraction + Integration = Power
NOTE - Use one 25lb mini red band or 10lb micro orange band for Upper Body. Use two 25lb or one 50lb for the lower body
Note - Start with 3 sets of 6 reps and work to three sets of 10 reps

Step Five - Resistance Training - two light bands together - 50lb purple
1. Running Form Forward
2. Lateral Shuffles Rt and Lt
3. Running Form Backwards
4. Hip Turns Forward & Back - Right to Left

Contact me at http://www.coachbilljacobs.com/ with questions or for equipment needs

Back to the Future - Neck Training!

click to view my latest video - 4 Way Neck Harness Training

What has been the biggest clinic topic of the last year and a half? The Importance of Neck Training!

Types of training used most today

1. Manual neck training with partner or coach

2. Neck Machines - Most common neck machines - Nautilus, Hammer, Pendulum, Power Lift seated and ground based

3. Plate loading neck work

4. Band resistance

NOTE -How many muscular 20 inch plus necks and great upper traps do you see today at any level??

Think of the players of yesterday - Butkus, Nobis - They had great necks!

Types of training done yesterday

1. Neck Harness

2. Neck Bridging

NOTE: Ever see a wrestler with no neck or traps?

Tips to go with my latest instructional video on Neck Harness Training (shown above)

1. Start with a good leather neck harness- Best to be able to adjust it so multiple athletes using it can have their own towel over their head and then the harness.

2. Weight resistance - minimal resistance, maximum reps. Start with light weight and high reps (25 or better)! Note - work up to 50 at least before raising weight.

3. Exercises to concentrate on:

A.Up Right Scapulas back - chin chest to ceiling - middle -right - left -fatigues - finish off with the first 10 degrees of chin movement

B. Athletic - i.e. football position - proceed to repeat the above process!

COACHING POINTS

1. Scapulas re-tracked in all positions

2. Chin only is moving. If the body is moving you have too much weight /no ballistics

3. When you can not do any more reps full range - do another 3 to 5 moving the chin as much as possible.

4. Search for muscle involvement from

A. Head & Neck - Muscles

B. Traps- Upper & Lower

C. Back - Lats - Rhomboids - Erectors

D. Glutes & Hams

Shoulder Prehab & Rehab

Current information is showing a great increase in Shoulder Issues!!!

The Reasons are Multiple

1. Change in Lifting and/or Exercise Techniques taught or not taught - particularly where hands and arms are involved

2. Overuse - Improper maintenance

3. Lack of variety of movements. For example - Very few people do actual physical work, and have little to no participation in sports or physical activities.

4. Lack of Proper Training Protocol - Most programs are still, after all these years, Anterior Chain Dominant!

5. Training is resistance focused, not movement focused

Areas of Movement Development for Shoulder Prehab & Rehab

1.Scapula -Rotation and Retraction - Note* Thumbs Up, In, and DowN

2.Deltoid Development - Anterior, Medial, Posterior, Note*Thumbs Up , In and Down

3.Shoulder Rotation Inward and Outward/Up & Down - Down & UP- Note*using multiple planes - Note* Use Arm and Hand Rotation

4.Trapezoids- Elevation and retraction Note* variety of shrugs and upright row movements- Note* Multiple Planes

5.Neck –Flexion-Extension-Rotation - Spiral!

6.Lats –Retraction, Flexion & Extensions!

7.Stretching & Tractioning of the Shoulder

8. Compression for Circulation

KEY COACHING POINTS

1. Movement Patterns - Remember Body moves in Converging - Diverging Patterns as well as rotational and spiral Note * Use Them!

2.Integrate muscle groups - Search for the muscles that work in a movement - Make them all Work!

3.Powerful and Perfect Reps - Not Momentum and Ballistic moves to get a rep!

4.Muscle Growth Occurs when Variety is used and Resistance is used and Increased. **Note*** Proper eating must feed the growth!

NOTE! IT IS NOT ABOUT THE WEIGHT ! IT IS ABOUT THE QUALITY OF THE WORK !