Seems like Albert Haynesworth is catching a lot of flack for not passing the conditioning test required by most NFL teams.  If you are one of the brave souls who wants to attempt the conditioning test for yourself, you need to keep in mind that the requirements are determined by position: “skill guys” (running backs, receivers, def. backs) have less time to complete the test. The other factor is some coaches require you touch the line with your hand on the turn.

From my own experience in passing the 300 yard shuttle in college, I’ll pass on a few coaching points that helped me.  Our test was 3X 300 yard shuttles  (6X 50 yard sprints) in under 60 seconds (lineman time). I was so slow that coaches used to time me with a sun dial, so I had to pretty much sprint the whole thing.  Some guys are just good athletes and could strap up and go, but I on the other hand had to train in order to pass. Here are some tips:

• Run in a straight line. No wasted motion- pick a spot on each end and stick to it.

• Sprint into and out of the turn. The turns are where you lose the most time.  I found that if I exploded into the touch and turn and jumped out of it, I could save some valuable time.

• Train for the test. Practice will improve conditioning and will build your confidence going into the test.  A confident competitor is a less anxious one. Being well prepared for this or any test is always a great idea.

• Don’t eat like an idiot before your test. As a returning sophomore in college I ate 6 chocolate doughnuts a couple of hours before the conditioning test. I was so hungry and needed my strength. I passed the test but lost the doughnuts…all over the field.  Not a good idea.  So Albert, if you need some training I know somebody that can help.

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.

Differences in torso lengths of black and white athletes or belly button position could hold key to athletic performance.  Biological differences in origins of athletes was studied to see if athletes of African origin hold a physiological advantage in sprinting.  The study also states that longer torsos that includes athletes of European origin gives them an advantage in swimming.  The study was conducted by Duke University professor Andre Bejan and Howard University professor Edward Jones.

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.

Texas State Head Athletic Trainer David Gish, was recently honored by the National Athletic Trainer’s Association with the 2010 Athletic Trainer Service Award.  Congrats to David and the Texas State athletic training staff. I have had the opportunity to work with David and be under his care as college athlete and know first hand that he is the best.

Calipers and hand held instruments have always frustrated me, and have never been a very accurate measure of bodyfat or BMI.  Hydrostatic testing (underwater immersion), and other expensive forms of bodyfat composition testing are much more accurate methods and account for bone density and muscle mass, but can be expensive.

Enter the neck measure test, which claims to be a more accurate way to measure BMI.  Maybe this test will not require me to be 7 feet tall or 185 lbs. to not be classified as “obese”.  Here’s to hoping.

VASJ stays in the family with coaching hire.

Congrats to Coach Babe Kwasniak and the VASJ Viking basketball team.   Former Villa Angela- St. Joseph and West Point star Babe Kwasniak was named the Cleveland, OH prep’s new head basketball coach.

I’ve had the pleasure of working with Coach Kwasniak and have experienced first hand his leadership skills and the tremendous enthusiasm he brings to work every day.  The young men wearing Columbia blue and red on the hardwood are fortunate to have this talented young coach as their new leader.

Make your time in the gym count by choosing multi-joint movements over single joint ones.  Engage larger muscles and replace single joint exercises (curls, tricep extensions, etc.)  with multiple joint movements (pull-ups, dips, incline press, etc.)  Focus your time on multi- joint movements and larger muscle groups (lats, shoulders, chest, hips, and legs) and your smaller muscle groups will get plenty of work (biceps, triceps, and abs).

This article by T-nation shows how pull-ups stack up to bicep curls of all flavors for activating the biceps.  Not only are pull-ups a tremendous rear shoulder and back developer, but benefit the biceps to boot.

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.

Through working with beginners and teaching proper swing technique I have found some useful tips to ensuring success:

• Keep chest big and bowed.
• Avoid rounded shoulders and keep back flat by keeping shoulders pinned and pulled back throughout movement.
• Keep abs tight and squeeze mid-section as hip snap drives bell from the bottom of the lift.
• Focus on hip snap.  Keep heels in contact with the ground. Drive from heels and explode through hips.
• Keep arms and shoulders out of the lift.  Let your glutes and hamstrings do the work, let the bell float and don’t worry about how high it goes.

I hope this helps and encourages you to try the swing if you haven’t.  Let me know what tips you have had success with.