Could you pass an NFL conditioning test?  A  D.C. reporter comes close to passing the Redskin’s conditioning test that Albert Haynesworth failed twice.  Pretty embarrassing if you ask me, that a professional athlete can’t show up to camp in proper condition.

The test: 6 X 60 yard sprints in under 70 seconds.  Rest 3.5 minutes, and another 6x 60′s at 73 seconds or less. The reporter missed the second round by 8 seconds.

This is pretty close to the last test we had in college.  Ours was  3 rounds of 6 x 50′s in 60 seconds or under for lineman with a 3.5 minute rest in between. It was brutal at 100 plus degrees in the August Texas heat, at 300 lbs. Easily one of the most miserable experiences of my life.  But I passed the test and crossed the finish line at just under the mandatory time, needing about 30 minutes to recover and see straight.  I remember landing in a pile of my teammates whi had finished the test and saying to them, “I can’t see! My eyes are open but I can’t see anything!”  My teammate responded, “Me either!”

So Albert, I feel your pain. Nobody had more anxiety about Fall camp or conditioning tests than me, but I didn’t have millions of dollars to soften my landing after I collapsed across the finish line.

If you are looking for a challenge, or just need a quick conditioning workout give one of these a try.  Hopefully you won’t lose your vision like I did.  Send us your times and see if you can beat this reporter and Albert Haynesworth.  Who knows, maybe the ‘Skins will sign you instead.

I have been working with a 14 year old young man for the past several months with no strength training experience or athletic background.  We have been training with kettlebells, bodyweight exercises, heavy ropes, as well as, more traditional strength training implements (dumbbells and barbells). From an early evaluation we began and focused on addressing inflexibility in the hips, balance/body control, and core strength.

Most teens are prone to (especially bigger boys) challenges stemming from tight hips.  We started with bodyweight squats and stopped shy of  1/4 depth without losing balance.  Right away our mission was clear, and a steady dose of  hip mobility drills, stretching, dynamic warm ups, foam rolling, and practice was going to be the prescription.  With patience, reps, and a few weeks the hips began to unlock, he had more balance and control, and we were seeing some strength gains.  I worked with many young men with this body type and age range.  This would be the first opportunity to work with someone this age with kettlebells.   This week he performed a beautiful kettlebell snatch w/ 20kg for the first time.  A month ago I wouldn’t have believed it, but he has come so far and continues to progress.  I am sold on the kettlebell and believe it is truly a tool for everyone.  The kettlebell is unmatched in teaching beginners how to use their body, and teaches transfer of power from feet to hands better than just about anything.

We began with: bodyweight squats, single leg hip sled, kettlebell swing, high pull, one hand kb overhead squat.  Eventually we have been able to clean+jerk, front squat, barbell overhead squat, and even kettlebell snatch. I am really encouraged by this young man’s progress and how he continues to improve his body control, explosiveness, technique, and strength.

Everyone is built a little different, and has varying athletic potential.  I enjoy the challenge and reward of partnering with individuals to unlock that potential and helping them reach their personal goals, improve their performance, fitness level, and quality of life.

Joe Hashey from Synergy athletics shows some MMA style work that is sure to challenge any athlete and gives you some great ideas on how to incorporate heavy ropes into your training.

Grab a rope or fire hose and get to work.

Ropes can be purchased in the mid $100 range (depending on length) at performbetter.com.  They offer free shipping a couple of times a year. I would recommend longer ropes for greater versatility.

For those looking for money saving alternatives, contact your favorite local fireman and ask if you can have an old fire hose.   Fire stations throw out old hoses when they wear out.  Duct or electrical tape up the ends for handles, and get to work.

This week’s collection of blog posts and web links is all about the benefits and advantages of kettlebell training.

• Mark Robson puts together a compelling list of the Top 10 Reasons To Train with Kettlebells.

• ACE Study on Kettlebells- The American Council on Exercise study shows how a 20 minute workout w/ kettlebells is a powerful fitness builder.

• Riverside Kettlebells- An extensive list of advantages and benefits of kettlebell training over other training methods.

• Mike Mahler posts a list of FAQ’s for kettlebell training along with concepts and benefits.

• From Palo Alto, CA, Mark Reifkind gives you five reasons why kettlebell training could be your simple solution to improving fitness, flexibility, strength, and stamina.

Be sure and comment with your favorite links.

Use shoulder dislocates to warm up shoulders. Begin the overhead squat with light or no weight.  Your depth and balance will improve as you practice and increase flexibility.  Overhead squats are tremendous for increased trunk strength and will improve your back squat.

The challenge with baseball players, quarterbacks, basketball players and other throwing/shooting athletes is how to increase strength evenly throughout the shoulder girdle without compromising shoulder mobility or range of motion.  Keys include balance in your press and pull exercises and performing all movements through a full range of motion.  Don’t make the mistake of avoiding strength training because you’ve heard it will mess up your shot, or throwing motion.  Proper and balanced resistance training will add power, bring up lagging body parts, and help prevent injury.

The kneeling tornado drill for throwing athletes (see below) is a an example of how to increase strength through functional and balanced resistance.

Additionally old tires provide another example of how to save money on fitness equipment.  Tires are great for the exercises shown below and other throwing movements, jumping, and sledge hammer work.

To add resistance, partner up for a loaded bear crawl and let the fun begin.