July/August 2012

CUTTING EDGE FUNCTIONAL FITNESS July/August 2012

Trey Burke

Homegrown Game — Columbus Native Lighting It Up For The Wolverines

LOCAL SPOTLIGHT FEATURING FORMER OSU AND NFL DB ANTONIO SMITH

FINDING FITNESS FOR EVERYONE FEATURING ELITE FITCLUB OHIO ROLLER GIRLS PARKOUR EXERCISE OF THE MONTH: BACKWARD MEDICINE BALL TOSS

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FROM THE EDITOR

Publisher & Editor-in-Chief Brian Saunders 614.599.0993 bsaunders@11athletics.com

Creative Director

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I demonstrate the Vertec vertical jump measuring device to Michigan basketball sensation Trey Burke.

Jason Goggins jgoggins@11athletics.com

Editor Ellen Fishel

Contributors

Competing We are all in competition. A competition against someone, something — anything that forces us to work to maintain our place in our life. And whether you think you have lost that competition or not, there is something in you still competing. It’s life — the existence in physical world, the quality that makes living animals and plants different from dead organisms and inorganic matter.

During the last few months, 11athletics has been competing. We have been involved in triathlons, (The Wendy’s Triathlon), 5Ks (The Jack Roth 5K), a half-marathon (The Cap City Half-Marathon) and obstacle races (The Gauntlet). There is one thing that is constant at all of these events — people are competing! And all of them are competing for different reasons.

This year I watched my 64-year-old mother lose 20 pounds, do her first 5K in more than 25 years and then three weeks later beat her previous 5K time by more than a minute and a half. I know why she’s doing it. She is competing. She wants her place, and she will earn it.

I can’t answer what you are competing against. Only you know that. Have you lost your place? You can get it back—all you have to do is try. Compete. Compete against yourself. Compete against your goals. Compete against illness. Compete against your fears. Compete against your failures. Help your family compete.

A recent study from Cleveland State University found people who exercise three or more hours per week regularly earn 6-10 percent higher pay on average than those who don’t. How is that for competition?

Dr. Kyle Alexander Valerie Hannahs Catherine Derrow Dayne Conley Dr. David Ryan Mike Mayhew Mark J. Watts Tim Caudill Rich Klingel Stephen Ladd

Advertising Inquiries bsaunders@11athletics.com

ON THE COVER: Trey Bruke Courtesy of the Associated Press

11athletics Magazine P.O. Box 91332 Columbus, OH 43209

www.11athletics.com

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Let us help you inspire, motivate and compete. The 11athlete is in you waiting.

Yours in fitness,

Follow us on:

©2012 by 11athletics, LLC. Reproduction of any content, in whole or in part, without written consent of publisher is strictly prohibited. “11athletics” is a registered Trademark of 11athletics, LLC and is published bi-monthly and distributed throughout Central Ohio. All rights reserved.

GET FUNCTIONAL 7 8 Effective Training

The Graston Technique

10 Effective Training

Floor Wiper

Backward Medicine Ball Toss

The Importance of Recovery — An EAS Exclusive Report

11 Exercise of the Month 12 Nutrition Sports/Dietary Supplements: Are They Beneficial and Safe?

16 Women’s Fitness Beach Body Summer Workout 18 Athletic and 50 Porter Wright: The Fittest Law Firm in Town

page 42

20 Finding Fitness for Everyone

Elite FitClub - Outdoor Challenge Ohio Roller Girls Parkour

24 Finding FitnessLocal Health

Complete Nutrition

28 Female Athlete of the Month

Amber Hendrick-Clouse

page 40

26 Biomechanically Correct

The Functional Movement Screen Stubborn Shoulder Rehab

30 Happy Trails

Battelle Darby Creek Metro Park

FEATURE 32

32 Trey Burke

Cultivating His Homegrown Game and Taking It to the Next Level

ATHLETE ADVICE 34 35 All-time Best Thing To Do To Run Faster—Hills 36 De-Load to Re-Load 38 Traditional vs. Non-Traditional Athletic Training 40 5 Exercises Your Trainer Can’t Do 42 Golf is a Sport­—Train Like an Athlete

44 Change the Game

page 8

Attack the Rim Like a Combo Guard

46 Where We’ve Been 49 Local Spotlight

Local Athletes Making Waves in High School, College and the Pros

page 50

page16 32 page

53 The Scorcher

Raise Your Metabolic Activity to Maximize Your Fat Loss

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WOMEN’S FITNESS

Beach Body Summer Workout 11 ATHLETIC

facebook.com/11athletics

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Lexi Kauffman and Kristina Grogan demonstrate the push-up with leg in and up.

Lexi is a Complete Nutrition sponsored athlete

“Do what you can, with what you have, where you are.” Theodore Roosevelt.

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I have kids and a full-time job in TV news. I’m also a bikini competitor and personal trainer.

So believe me, I know what it’s like to be busy. I’m sure you’re busy too. Eating right and making your health a priority means making a lifestyle change. If you’re willing to make the commitment you’ll get stronger, feel fantastic, have more energy and be healthier. It is a guarantee.

This full-body plan is perfect for the summer months to keep you active, functional and, most importantly, prepared for some fun in the sun!

Contributed by Kristina Grogan with special guest Lexi Kauffman 16

CHEST:

2) Single arm DB press on ball

1) Push-up with leg in and up (previous page) 2) Single arm DB press on ball

3) Single arm overhead DB extension on stability ball

TRIS: 3) Single arm overhead DB extension on stability ball 4) Tricep dips off bench/feet on stability ball

SHOULDERS: 5) Rounded up-and-outs with DBs 6) Arc raises with DBs

4) Tricep dips off bench/feet on stability ball

5) Rounded up-and-outs with DBs

6) Arc raises with DBs

9) Bent over rows with DBs

13) Hamstring curl on stability ball

14) Straight leg deadlifts with DBS

16) Walking planks

17) Spiderman abs

BIS: 7) Isometric hold and curl 8) Cable curls with rope

BACK: 9) Bent over rows with DBs 10) Lat pull-downs - inner reverse grip

LEGS: 11) Barbell curtsey squat 12) DB lunges - front and reverse 13) Hamstring curl on stability ball 14) Straight leg deadlifts with DBs

ABS: 15) Side plank with stability ball 16) Walking planks 17) Spiderman abs 18) Alphabet abs 11) Barbell curtsey squat

15) Side plank with stability ball

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ATHLETIC AND 50 11 ATHLETIC

Photos © 2012 Jeffrey A. Rycus Photography

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Porter Wright

The Fittest Law Firm in Columbus

Fitness is important for not only health, but for your career. As mentioned in this edition’s editor’s note, successful careers and dedication to health and fitness run hand in hand. As we continue to age, fitness needs to become more of a priority than less of one.

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The lawyer’s at Porter Wright are athletic, fit and winning the battle against aging. As a matter of fact, they can hang with most 20- to 30-yearolds. No one really believes, “I am too old to try that.” If you do, you need to change your mindset. Follow the lead of these amazing men. Change your life — become athletic and win at life.

Pictures taken at the

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Mark Koogler, age 57 Corporate mergers and acquisitions lawyer The Stats: • Works out seven days a week • Recently completed 24 push-ups while balancing on four medicine balls • Chest is 9 inches larger than waist The Program: • Mixture of P90X, Insanity and Asylum • Has completed 15 rounds of P90X and four rounds of P90X2 • Eliminated bench press for push-ups. Creates less stress on the shoulders and more growth in the chest Workout Favorite: • Back and bicep P90X Workout Philosophy: “Fitness to me is really a lifestyle. I always make time for it and I never let an excuse interfere with any of my workouts. For me it is easy because it has become a habit. I enjoy competing against myself every day.”

ATHLETIC AND 50 Rick McQuown, age 54 Business development lawyer The Stats: 11 ATHLETIC • Works out five days a week • Did 180 miles at Pelotonia 11 athletics • Second-degree black belt taekwondo The Program: • Resistance training three days a week, consisting of traditional lifts, pushing and pulling mixed in with various leg and core exercises • Aerobic training two to three days a week, consisting of running, walking on a 20 percent grade and cycling Workout Favorite: • Cycling Fitness Philosophy: “It is truly a life balance for me. It really clears my mind and allows me to focus on priorities at hand. I learned a lot of the values of fitness from Taekwondo. I realized the importance of exercise for both the mind and the body.”

Richard Terapak, age 65 Health care lawyer The Stats: • Works out five days a week • 18 percent body fat The Program: • Three days of resistance training, using various programs focusing on muscle confusion and strength • Two days of aerobic work, primarily bike riding • Functional work in the yard and house on the weekends Workout Favorite: • Anything with free weights Fitness Philosophy: “Fitness to me means better health, stamina and mental strength. I not only know that it increases my productivity, but I always have a positive feeling after a workout.”

Ted Fisher, age 68 Health care lawyer The Stats: • Works out at least five to six days a week • Recently deadlifted 225 pounds The Program: • Functional fitness • HIIT one day per week for about 30 minutes • Standard mixture of volume and strength training two days per week for about 45 minutes • Consistent aerobic exercise at least four days (30-45 minutes) a week using anything from arc trainer, bike or treadmill Workout favorite: • Deadlifts and squats Workout philosophy: “Fitness is important to me for a number of reasons. First off, it is a combination maintaining and strengthening bone and muscle. It is also very important for my mental health. It is an essential component to a good life.”

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BIOMECHANICALLY SPEAKING 11 ATHLETIC 11 athletics

A Tool EVERY Trainer Should Use

Board-certified clinical specialist in sports physical therapy, Dayne Conley demonstrates the deep overhead squat test.

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All of us who train athletes can assist them in gaining lean muscle mass, getting stronger, faster, more explosive and flexible — as long as we have a compliant client, obviously. However, have you ever considered you may be doing this client a disservice by actually INCREASING his or her risk of injury?

How can that be, you ask? I’ve made them MUCH stronger and flexible. I’ve incorporated intense upper and lower extremity stabilization techniques and advanced core strengthening into each and every program. If they get hurt, it’s nothing that I did – it’s just “bad luck.”

Not true.

I like to tell my clients and course attendees: You can take the body of a VW Beatle and turn it into a 16wheeler, but if that 16-wheeler still has the VW Beatle’s bad brakes and

26

The Functional Movement Screen

fragile framework it’s going to break down in a tragic way. If your client has a predisposition to injury — a movement dysfunction — and you have made them bigger, stronger and faster but have not eliminated that movement dysfunction, you have actually increased his or her risk of injury.

Here’s an example: Joe B. is a top high school basketball player who you’ve worked with for more than three months. He has trained hard every day and done everything you’ve asked him to do in your comprehensive training program. Joe put on 15 pounds of muscle, improved his 40 time by .2 second and increased his vertical jump by 2 inches. He looks like an assassin in basketball shoes. One problem: When Joe played in his first scrimmage of the season, he tore his ACL, MCL and meniscus when he planted his leg to make a cut to the basket. No one touched him. What happened?

Blame Nike shoes? Bad luck? Water on the court? No – you missed out on a movement dysfunction in Joe’s lower extremity that grossly predisposed him to major knee injury. His knees were constantly “buckling in” during workout drills and lifting, but the cause went undetected by you. His newfound weight and power increased his momentum into this movement

dysfunction, causing his knee to buckle grotesquely on the court. Again, by making him heavier and more explosive you actually INCREASED his risk of injury. So how can you prevent this from happening with your future clients?

Simple — use the FMS (Functional Movement Screen). The FMS was designed by Gray Cook — a physical therapist and trainer in 1997 — as a way to identify individuals at risk who are attempting to maintain or increase activity level and assist in program design by systematically using corrective exercise to normalize or improve fundamental movement patterns. The FMS is comprised of seven basic movements that your clients can perform easily and without expensive equipment in 15 minutes with an experienced trainer.

The screen consists of the: 1. Deep Overhead Squat Test 2. Hurdle Step 3. Inline Lunge 4. Shoulder Mobility 5. Active Straight Leg Raise 6. Trunk Stability Push-up 7. Rotary (Core) Stability Each task is graded on a 0 – 3 scale with a maximum score of 21, and most tasks are performed bilaterally to rule out asymmetry. Research has demonstrated that professional football players who

BIOMECHANICALLY SPEAKING scored lower than 14 out of 21 had injury rates 11 times higher than those who scored above 15. Additionally, those clients with asymmetry in their FMS assessment recorded a 2.3 times greater risk of injury during a professional season.

Now most of our clients are not professional athletes, but don’t you think our initial focus should be on normalizing how our clients move and eliminating any predisposition they may have to injury?

Think of the microtrauma a client endures over years of moving incorrectly. Those abnormal stresses on the joints can, and do, cause early-onset arthritis, chronic joint pain and tendonitis. By simply normalizing how the body moves — by taking abnormal stresses off your clients’ muscles, tendons and joints — you can alleviate a lot of their symptoms and drastically reduce any risk of injury they may have while training with you.

In my nearly 15 years of clinical and training experience, I can honestly say the FMS is by far the most impressive and important tool I use. Remember, anyone can increase size, speed, power and flexibility in their clients, but only the great trainers can determine predisposition to injury and eliminate it.

Here’s to your clients getting healthy, staying healthy and thriving under your care.

2) Hurdle Step

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3) Inline Lunge

4) Shoulder Mobility

5) Active Straight Leg Raise

6) Trunk Stability Push-up

7) Rotary (Core) Stability

Contributed by Dayne Conley, PT, MPT, MS, SCS, PES; Board Certified Clinical Specialist in Sports Physical Therapy; Accelerated Rehabilitation Centers 27 11 ATHLET

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GET FUNCTIONAL

HAPPY TRAILS 11 ATHLETIC 11 athletics

Battelle Darby Creek Metro Park

“WOW! That sucked!” That’s the first thing I said as I crossed the finish line of FLIP’s inaugural Spring Trail Run in early May. The race was held at the Battelle Darby Creek Metro Park on the far west side of town and featured a 5K run/walk and a 10K trail run. Ever a glutton for punishment, I decided to give the 10K distance a try.

Sure, I had run 6.2 miles before, but never under race conditions or on quite so many hills. With more than 7,000 acres, Battelle Darby Creek is the largest of the city’s metro parks and boasts 18 miles of trails. There are six different parking areas to enjoy the park from all angles through activities such as hiking, biking, horseback riding, canoeing, ice skating, fishing and many more.

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The race began at the Cedar Ridge picnic area (main entrance) and headed southwest on the Cobshell Trail.

During my race prep, I noticed the Metro Parks’ website lists all of the trails used on the run as moderate to difficult. That was evident less than two minutes into the race as we almost immediately headed down a very steep and rocky hill only to climb right back up it. The trail is listed as a crushed gravel surface, but it has seen some flooding damage and was very

rutted and uneven, making the run more difficult but more fun too. After another large up and down, we turned on to the Indian Ridge Trail, which opens up and is almost completely downhill. Though I quickly realized I would be heading back this way around the 5-6 mile mark — all uphill. Oh, brother!

We then traveled underneath an old 1850s railroad trestle that brought us right next to the Big Darby Creek and past a boat launch and fishing area. After the railroad trestle, we turned onto the Terrace Trail and immediately climbed yet another large hill. At 2 miles long, this portion loops around and through a lush swamp forest but is mostly flat once you reach to top of that first hill. If I wasn’t gasping for air, I would have stopped to look around and enjoy the scenery of the large canopy of trees. Unfortunately, this was only the halfway point, so on I go — and we were met with another large downhill that leads to the entrance of the Ancient Trail. Yet another large uphill at the 3.5-mile mark, and my legs began to feel a bit wobbly from all the climbs. I’ll admit, this hill took the wind out of my sails and the relatively flat and grassy trail that followed was a nice change of pace at this point in

Follow us on:

the race. Passing in and out of 2 miles worth of fields and woodlands, we looped around and met back up with the Terrace Trail to begin the trek back to the finish. After a nice bit of flat terrain to help the legs, I passed back under the railroad trestle and began the last mile back up the Indian Ridge Trail and up and down those two large hills again on the Cobshell. As I neared the end, I could taste the finish line, but a cruel twist smacked me in the face as I was detoured to a very steep staircase that seemed to last for days. I’m sure there’s quite a view through the trees, but sweat and imminent collapse were the only thing I could see. Climbing on hands and feet, I made it to the top with just enough energy to pull myself the last 600 yards to the finish line. “WOW! That sucked!”

As I downed a bottle of water and two bananas and began to recover, I realized how much fun that trail could be. Was it hard? Yes. Would I do it again?

Absolutely! But maybe at a slower pace — in fact, I think I’ll head back out next weekend to see what I missed the first time around.

FLIP was founded by Carl Seiley in 2010 after his father fought and lost his brave battle with esophageal cancer. FLIP is about helping you live a lifestyle that prevents cancer and inspires others to do the same. It’s a movement that’s growing, full of everyday people who are crazy enough to believe that finding ways to get proactive shouldn’t be quite so hard.

Approachable prevention, simple changes, community support, fun ideas: FLIP - Fight, Live, Inspire, Prevent.

FLIP’s next event: FLIP Out Columbus 200. In honor of Columbus’s bicentennial, FLIP is organizing a day where everyone in Columbus gets outside and active. Each group, small or large, will do its own thing (i.e. bike trip, canoe trip, run, volleyball tourny, etc). Teams can officially register their event and raise donations on the FLIP website. The date we are shooting for is Sept. 8. The plans are in early development and progress of the preparations will be posted at www.flipnow.org.

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FEATURE 11 ATHLETIC

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Trey allowed us to put him through a rigorous workout. Check him out on page 44. Here he demonstrates a Core BOSU Re-Distsribution.

Trey Burke

Cultivating His Homegrown Game And Taking It To The Next Level

FEATURE Check your resume. Trey Burke updates his almost daily. The cool, icy smooth standout guard from Northland High School, and the Big Ten’s Freshman of the Year continues to check off accolades like it is his job.

11 for ATHLETIC You can follow the victories to the awards this East-side Columbus native who led the Wolverines to a Big Ten Championship while averaging 15.8 points per game (also leading his11 team in assists, steals and blocks). And as anyone could have guessed, the NBA came calling. Despite athletics this, Trey weighed his options and with his parents guidance decided it was best to come back to Michigan.

“I still have a lot to improve on. I am focusing a lot on skill work and lower body explosiveness,” he said. “I am still getting a lot of shots up as well. I do two workouts a day where I work on all aspects of my game. You can find me at Hoover Dam twice a week, working on hills and stairs. Conditioning is a very important part of the game.”

Trey’s work ethic is complimenting an already potent game. 11athletics has a budding superstar on our hands. We are stoked to have his story: Trey’s Stats: 6’ 1” 180 pounds Combo Guard University of Michigan Four City League Championships (57-0 in his four years in City League play) 2009 Div. I State Championship 2011 Parade All-American 2011 Mr. Basketball State of Ohio 2011-12 Big Ten Freshman of the Year Trey’s favorite NBA team: San Antonio Spurs iPod Favorite: TuPac

11athletics: What would you describe as the strengths to your game? #3 Trey Burke: My primary strength is making my teammates better. I take the role as a leader or floor general very seriously. I also think that being a threat offensively is a definite strength of mine. The ability for me to knock down the 3 sets up the capability for me to drive and find open teammates or score around the rim.

11: What is a weakness in your game? #3: Off-the-ball defender. I need to work on being more effective in the passing lanes and learning more about defending different aspects of the game, such as the pick and roll. It comes down to game situations and making the right decisions. Developing poise on the court and working through adversity are things I can improve on as well.

11: Tell us what you are doing to develop strength and power? #3: My primary focus is on lower body. I do a lot of squats, hang cleans and clean pulls. I am trying to get my body weight up but gain explosiveness at the same time.

The emphasis is gaining strength in my glutes. We do not do a lot of weights with my upper body.

11: Did you have to change or alter your game from high school to college? #3: Reading the game definitely became more of a challenge. The speed of play is a bit quicker, along with the players, so reaction and decision making had to change somewhat in order to make better decisions so that I don’t hurt our team’s chances of success.

I needed to prepare more for not only my opponent but for my teammates. It is important for me to know my teammates strengths and weaknesses so that I can get them the ball at the right opportunity. My primary job is to get the ball to my teammates when they have a high chance of success versus a position where they are uncomfortable with the basketball.

11: What are some aspects that stick out about coach Beilein: #3: I just really enjoy the way he teaches the game. He really lets us go play and when we make mistakes he explains why that jeopardizes the team’s chances of success.

He really gives our team a lot of confidence by letting us work through mistakes and adversity.

Coach’s offensive style is very beneficial to my game because it allows me to have the ball in my hands a great deal of the time. There is a lot of pick and roll action, which allows me to be creative and make decisions. The offense also favors shooting the ball from beyond the arc, which is a strength of mine.

11: Talk about how you scout for an upcoming college basketball game: #3: It is mostly about tendencies. You want to find out which way your opponent prefers

to go or which hand he likes to use. We have this particular program that breaks down everything you can imagine in a percentage. Things like where they shoot the basketball well compared to where they have less success.

We also scout how the defense reacts to certain plays. For instance, seeing how teams will play the pick and roll. Last year, teams like Michigan State and Purdue hedge hard (force the player with the ball as far away from the basket as they can) and a team like Minnesota does not hedge hard and thus forces me to shoot the basketball.

11: Is there a current player or players who you pattern your game after or look up to? #3: On the court I respect Allen Iverson’s game over most any other. His quickness, ability to score, his relentlessness is something I really aspire to. Right now, I really like Chris Paul and Tony Parker. They both do a great job of getting their teammates involved and scoring the basketball when needed.

11: Any goals you have set for the upcoming season? #3: As a team, winning the Big Ten Championship again and then focusing on winning a National Championship. We really have a strong team coming into next season. It is going to be exciting.

I have not set any real personal goals for myself; I believe that the team comes first. I believe that if we are successful then those kinds of things will take care of themselves. I would like to be considered for a finalist for the Bob Cousy Award, 1st Team All-Big Ten and 1st Team All-American if our team’s success dictates that.

11: Any particular match-ups or games you are looking forward to next season? #3: I am really looking forward to matching up against Keith Appling from Michigan State.

He is a good defender and is really quick on the offensive end. I always like playing against Aaron Craft, he is a great defender who really makes me work. I am excited about playing against Lorenzo Brown and Rodney Purvis from N.C. State in the ACC-Big 10 Challenge.

Obviously, I love playing against Ohio State as far as team match-ups go. I was a big Buckeye football fan growing up here in Columbus. But my best opportunity for success was here at Michigan and I love it here.

11: Pulling up and draining a 3 in your opponents face or taking him off the dribble and finishing hard at the rim? #3: Taking him to hole and finishing strong (big smile).

11: Trey, Michigan or not, you are Columbus owned and we wish you the best in the upcoming season and future.

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ATHLETE ADVICE The de-load dilemma Although de-load weeks are necessary for supercompensation and avoiding plateaus, there are some definite drawbacks. No matter how much you explain to young athletes how important de-loading is to the overall training program, many will not think it is necessary. Simply using less weight for fewer reps on an exercise may not be the best option. It takes tremendous effort to motivate young athletes to perform at the highest intensity and focus possible on a consistent basis.

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De-Load to Re-Load

Dropping volume without dropping intensity One way to maximize the benefits of de-loading while still keeping young athletes engaged every week is to keep the intensity and perceived level of exertion high while reducing the overall training load. A simple and effective way to accomplish this is to replace one of your core exercises with a specific variation that will be more difficult to perform with the same weight. You can make the exercise more difficult and require a lighter load by eliminating a stretch reflex, using a single extremity variation, accommodating resistance

The concept of de-loading or unloading every three or four weeks in a training cycle has gained more popularity among strength coaches. A de-load week is a deliberate reduction in training load, volume or both. This alteration in the training cycle can be essential for making long-term gains, especially in intense training with maximal efforts. Systems such as Jim Wendler’s 5-3-1, Chad Wesley Smith’s Juggernaut System and Joe DeFranco’s Training System almost always incorporate a de-load week. Oftentimes this de-load week is instituted every three or four weeks of a training cycle. At West Point, I found our athletes’ performance on most lifts during training would almost always drop off on Week 4, regardless of level of exercise. It was very difficult for our athletes to maintain the higher intensity week in and week out. This prompted me to research the topic. The more respected coaches I talked to, the more I found were implementing de-load weeks. Here is a general example of how a typical de-load week would be implemented in Week 4:

Max Set

Work Set

Work Set

Drop Set

Week 1

75% of 1-Rep Max

8 reps

6 reps

4 reps

-10% x 10 reps

Week 2

80% of 1-Rep Max 6 reps

4 reps

2 reps

-10% x 8 reps

Week 3

85% of 1-Rep Max

4 reps

2 reps

36

Week 4

70% of 1-Rep Max

4 reps

4 reps

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Intensity (Load)

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DE-LOAD

4 reps

-10% x 6 reps

(bands or chains) or using an alternative implement than a barbell. Some examples of how to rotate alternative exercises on de-load weeks include: 1.) Replacing a barbell hang clean or clean from the floor with a clean from blocks will reduce the overall load by eliminating a stretch reflex or momentum, respectively. The intensity, however, will still be relatively high and demanding on the central nervous system regardless of the type of clean.

2.) Bench press with a thick bar or axle instead of a barbell. Again, it may be difficult for the athlete to move the same amount of weight with a thicker bar as a regular bar, but the effort will be just as high. In fact, the athlete can still work up to a repetition max on that week.

3.) Incorporate below parallel box squats instead of barbell back squats into the program on a de-load week. Louie Simmons, world famous powerlifting coach and owner of the Westside Barbell, advocates for box squats for several reasons that coincide with the methodology of a

de-load week. For one, separating the concentric and eccentric contractions of a lift can reduce soreness and assist in recovery because of the reduced time under tension and assist in recovery. If performed correctly, box squats can also reinforce proper technique and posture while developing a speed-strength. Box squats reduce (not entirely eliminate) the strength reflex and momentum, thus reducing the training load significantly while the effort remains high.

Using a de-load week to address exercise technique discrepancies There are usually several reasons why athletes have poor technique. As coaches, it is our job to not only spot poor technique, but implement corrective strategies to address it. Poor technique is often attributed to lack of experience, lack of athletic ability or just inexperienced coaching. It may not be as simple as the athlete (or coach) not knowing what proper technique is. They may have

postural alignment issues, muscular imbalances or faulty movement patterns that need addressed. By rotating exercises throughout the training cycle, alternative movements can help the athletes master technique by emphasizing a different starting point, range of motion or movement pattern. Let’s look back at our barbell clean example. If an athlete is jumping forward on the clean or not utilizing a triple extension by cutting the second pull short, pulling clean from the blocks help correct this problem.

Instituting alternative exercise variations during a de-load week can help avoid training plateaus, increase performance, and address technique issues. De-load weeks are essential for making consistent gains throughout a training cycle.

Contributed by Mark J. Watts M.Ed, MS, CSCS, USAW, PES, SCCC, RSCC

Typical Training Cycle Utilizing Alternative Exercises During a De-load Week Training Cycle

Intro Week

Base Week

Load Week

De-load Week

Test Week

Clean Variation

3 Position Pause Clean

Barbell Hang Clean

Barbell Clean from Floor

Barbell Clean Barbell Hang Clean from Rack or Blocks or from Floor

Squat Variation

Dumbbell Goblet Squat

Barbell Front Squat

Barbell Back Squat

Barbell Box Squat

Barbell Back Squat

Bench Press Variation

Barbell Pause Bench Press

Close Grip Bench Press

Barbell Bench Press

DB Floor Press w/ Pause

Barbell Bench Press

Overhead Press Variation

BTN Barbell Barbell OHP Press Progression

Barbell Push Press

One Arm DB Push Press

Barbell Push Press

Pull Variation

Plate Batwing Barbell RDL RDL against wall

Hex Bar Deadlift

DB RDL or 45 Back Raise

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ATHLETE ADVICE 1) Olympic Ring Iron Cross 11 ATHLETIC 11 athletics

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Rich Klingel is no slouch. He proved that when he submitted this edition’s 5 exercises and then demonstrated them with ease. Try his workout and incorporate all of these for a gut-blasting routine. CAUTION: SOME OF THESE EXERCISES ARE EXTREMELY DIFFICULT. Rich Klingel BS, ISSA; Bexa Body Fitness 40

The Olympic ring iron cross tests your shoulder complex to the limits. The isometric contractions of all the muscles in your shoulder complex support your torso and lower extremities. The iron cross is one of the toughest exercises a person can perform.

5 Exercises Your Trainer Can’t Do: WORKOUT

Repeat these four exercises for five rounds (40 seconds work /20 seconds rest). At the end of the fifth round do 2 minutes of continually trying to perform the iron cross

1. 85 pound tire deadlift to overhead press - 40/20 2. Olympic bar sledge hammer with parallel hold (r/l) - 40/20 3. 45lb Olympic bar box jump - 40/20 4. Smith Machine Leg press with torso lift - 40/20 5. Olympic ring iron cross – Two minutes

2) 85-Pound Tire Deadlift to Overhead Press

3) Olympic Bar Sledge Hammer with Parallel Hold

The 85-pound tire deadlift to overhead press is an exercise that takes a very awkward object and combines the lifts of the deadlift, power clean and push press.

The exercises are all about power, strength, speed and coordination. Once you get the tire off the ground and into the air as quickly as possible, you have to lower the tire back to the floor for the next rep.

The Olympic bar sledge hammer with parallel hold is an exercise that takes the basic exercise of hitting a large tire with a sledge hammer and adding an eccentric twist. The bar is very long and most of the weight is out in front of the body. Having the ability to keep your body’s center of mass from pulling forward into another plane is what makes this exercise so challenging. If you’re looking to take sledge hammer slams to the next level, make your client control the weight with a fast lift of the sledge and a controlled lowering of the sledge hammer.

4) 45-Pound Olympic Bar Box Jumps

5) Smith-Jones Machine Leg Press with Vertical Torso Lift

The 45-pound Olympic bar box jump allows you to give your body the extra challenge of adding resistance to a regular box jump. The long bar constantly makes you keep your balance as you launch yourself up onto a 24-inch or 30-inch box. This exercise can be pushed to the next level by holding the bar in an overhead position with active shoulders.

The Smith-Jones machine leg press with vertical torso lift takes two exercises and combines them to work your legs, hip, back and abdominals all at the same time. A leg press on a Smith-Jones machine can be pretty simple. What makes this exercise unique is the ability to extend your hips and torso off the ground until you have extended your body to an almost vertical position. Your ending position will leave you on the back of your shoulders. Lowering the weight is controlled to be safe and work different muscles.

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ATHLETE ADVICE

Change the Game: 11 ATHLETIC 11 athletics

Attack the Rim Like a Combo Guard

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The game has changed. Traditional point guards are now hybrids who are expected to create, attack the rim and score the basketball.

Shooting guards now have to handle the ball effectively as well or else their

game is limited to behind the arc. As the game changes, athleticism is placed at a premium.

Speed kills, agility wins and explosiveness finishes above the basket (see Derrick Rose, Russell Westbrook).

Trainers consistently get caught up in building the wrong prototype with athletic guards. Rather than focusing on size and strength, trainers should be focusing on injury prevention, agility and power. The athlete’s given biomechanical movement can be tweaked but not disrupted to prevent natural movement. At the end of the day, trainers need to realize the athlete has the natural gifts; the trainer’s job is to optimize them and most importantly keep them running right.

Contributed by Brian Saunders BS, ATC, CPT, MBA

Day #1: Rest: 4x4 (ME) Vest Multiple Depth Jumps * 1m 4 x 4e (ME) 24” One-Leg Box Jumps 4x5 (ME) Deck Squat with Tuck Jump 2 x 8 x 10’ slides (ME) Lateral Band Slides 2 x 4 >20s e (ME) One-Leg Agility Star

2m 1m 1m 2m

4 x 6e

(H) Core BOSU Re-Dists

1m

Day #2: 5x3

(L/M) Clean/High Pull

1m

5x4 Heavy Band Tempo Squats

3s pause explode/

4 x 6e (M) SL Band Curls 4 x 6e (M)SL DB Romanian DL 4x6 MB (8-16lb) Rocky Abs

2m 1m 1m 2m

4x6

1m

Reverse Hyper

Load: H = load should be significant so that athlete struggles to maintain form M = weight significant to six reps, no more than eight L/M = 30-55 percent

Vest Multiple Depth Jumps

24” One-Leg Box Jumps

Lateral Band Slides

Core BOSU Re-Dists

Clean/High Pull

Speed: ME (Maximum Effort) = as fast or as explosive as the athlete can move, accelerate or explode * Weight of vest or dumbbells for depth jumps should be around 15 to 20 percent of body weight MB Rocky Abs

Reverse Hypers

Heavy Band Tempo Squats

SL Band Curls

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LETIC

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letics

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Think you can beat The Scorcher? Prove it. Email us at info@11athletics.com and we may put you in the mag.

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Are you ready to challenge yourself beyond your limits?

Are you ready to suck wind like you’ve never sucked wind before? Are you ready for the gratification that comes with completing The Scorcher? Then give this month’s a try — but bring a towel, and maybe a bucket!

Two rounds—try to complete in less than 30 minutes

*Visit 11athletics.com for training videos on these exercises and more.

1) 11 Squat Jump to Pull-Up 2) 11 Weighted Dips 3) 11 Barbell Burpee (with Push-up) to

High Pull (95lbs for men/65lbs for women) 4) 11 Barbell Rollouts 5) 1/2 Mile Sprint 6) 11 Barbell Front Squats to Press (95/65) 7) 11 Barbell Tri-presses 8) 11 V-Ups 9) 11 Corner Barbell Rotation (90/60) Each Side 10) 1/2 Mile Sprint 11) 11 Box Jumps TOTAL WORKOUT TIME: 30 MINUTES

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