Thursday, February 17, 2011

Leadership Development


Commanding an audience’s attention doesn’t come naturally for everyone.   Natural leaders possess charisma, which automatically leads them into a path of respect and authority. Some people are born with natural gifts and talents, which can’t be duplicated, however, that doesn’t mean that leadership qualities can’t be taught and developed with non-leaders. Almost anyone can be an effective leader given the proper instruction. What makes a great leader doesn’t only rely upon their great courage and success, but also with how they respect, show loyalty/trust and value in their teammates. These traits are great qualities for a leader to gain respect and can be developed through proper guidance and encouragement, but being a true leader requires a disciplined, responsible and focused individual.

There are three areas to consider in leadership development: the interplay between a thought process, communication and taking action. Athletes must be trained to think like a good leader. Honestly evaluating themselves with the positives and negatives is crucial for developing their independence. They have to have a fairly clear idea of where they are going and being able to channel their focus on finding ways to get the job done. They need to be able to consider multiple perspectives before making a decision, needing to be decisive when the time comes as well with being able to move onto the next task.

Communicating well must be a prominent trait for a leader. Being able to articulate what they think and feel in an understandable format is important. They have to posses an authoritative and respectable demeanor that makes people want to listen to and rally around them. They don't have to be overly loud or vocal but they do have to be able to assert themselves in a manner that inspires, encourages and challenges.

Leadership requires the ability to act in a way that is consistent with one's thought process and words. The actions make it real. For example, an athlete can think work ethic and talk work ethic, but failure to demonstrate work ethic alienates potential followers. The leader's actions let other athletes know they're in this thing together and he/she is willing to do his/her share of the work.

Having been around the athletes at FAU, especially the football team, we have been encouraging the development of leadership traits through the “Iron Owl Challenge”.  Enforcing the football players with proper attire, language, punctuality, and giving them the freedom to communicate to the coaches and each other their thought process is immensely targeted toward this task at hand. 

Tuesday, February 15, 2011

Quiz 1- Training Cycles

1.  What is a microcycle?

A microcycle is a period of training which lasts approximately a week. It's the smallest unit of measurement in an annual training plan for strength training cycles. A macrocycle is an entire year's training plan, a mesocycle defines months of training, while a microcycle covers 1-4 weeks of training.  It is the most important part of one's workout plan because it is the building block for strength and power.

2. How many times does an athlete have to perform training lessons of similar objective during a microcycle before it has a training effect?


To have an affect on an athlete, training lessons of similar objectives should be performed two to three times during a microcycle to have an effect.

3.  Repetition is essential for what two elements? 


Repetition is essential for acquiring technicality of an exercise as well with developing biomotor ability.

4.  How often should one plan to work to an athlete's limit per week?


Twice a week is the recommended maximal exercise effort for an athlete.

5.  How many times should a microcycle of the same nature be repeated within a macrocycle?


A microcycle can be repeated 2-3 times within a macrocycle.  The nature of the microcycle will be the same, but the volume and intensity should increase each time it is repeated.

6.  Should detailed microcycles be planned out months in advance?  


No, It would be too difficult to foresee the dynamics of improvement from an athlete.

7.  What should be included in the meeting with the athletes following the last training lesson of a microcycle? 


The athlete's progress in whether they have achieved their objective goals, discussing the positive and negative aspects of the athlete's training behavior and motivation, and outlining the considerable changes for future microcycles.

8.  What is the purpose of the shock microcycle?


The shock microcycle is designed to push an athlete to a higher homeostasis in order to break the ceiling of adaptation of a previously achieved phase.  This training cycle is of high intensity.

9.  What do regeneration microcycles prevent?  


Regeneration microcycles prevent overtraining of an athlete.  It helps restores energy and helps alleviate fatigue from the mind and body.

10.  Intensity and volume should increase, decrease, or maintain right before competition?


A decrease of intensity and volume should be done before a big competition in order for the athlete's body to be fresh and ready for action.



Sunday, February 13, 2011

Conventional Dead Lift

Feb 7-13 Workout Schedule

Monday, Arms:

EZ bar curls 4x10, 8, 8, 6
DB Bicep Curls 4x 10, 8, 8, 6
Weighted Dips 4x 15, 12, 10, 8
Triceps Push Down 4x10
Skull Crushers 4x10
Abs 3x45 Bicycles, side to side, tow touches

Tuesday, Shoulders:

Standing Shoulder Press 4x10, 8, 8, 6
DB Shoulder Press 4x 10, 8, 8, 6
Lateral Raises 4x10
DB Front Raises 3x10
Pull Over 4x10
Barbell High Pull 4x0
Shrugs 3x20

Wednesday, Rest

Thursday, Legs:

Squats 5x10, 8, 8, 6 ,6
DB Reverse Lunges 3x10
Leg Press 4x10
Hamstring Curls 3x20
Quad Raises 3x15
Hanging Leg Raise 4x15

Friday, Chest/Tris:

Bench Press 4x 15, 10, 8, 8
Incline Bench Press 4x10, 8, 8, 8
Decline Cable Press 4x 10, 8, 8, 6
DB Flies 4x 10, 8, 8, 6
Single arm DB Tricep Pull 4x12, 10, 8, 6
Rear Deltoid Flies 4x 12, 10, 8, 6

Saturday, Back/Biceps:

Weighted Pull Ups 5x10
Single arm DB pull 3x10
Seated Row 4x10
Lat Pull Down 4x10
DB Bicep Curls 4x10
EZ Bar Curls (with negatives) 4x10
Cable Reverse Flies 4x10

Sunday, Run 1 mile.

Wednesday, February 2, 2011

Week's Workout Log (Monday-Tuesday)

Monday, Back/Legs:

5x10 Weighted Pull Ups
4x10 Seated Rows
3x10 Bent Over Dumbbell Pull
3x15 Back Raises
3x10 Dead Lifts
3x10 RDL's

Tuesday, Chest:

Bench Press 5x10, 8, 8, 6, 4
Incline Bench Press 4x10
Decline Bench Press 4x10
Cable Press 3x10
Single arm Cable Arm Curls 4x10
Triceps Push Down 4x15
Dips 4x10
Leg Raises 4x25
Machine Ab Crunch 3x25

Wednesday, REST

Thursday, Legs:

Machine Squats 5x10
Single Leg Press 4x10
Reverse Lunge 3x10
Hamstring Curls 3x20
Leg Extensions 3x15
Run 1 mile
Abs 3x45 Bicycles, Crunches, Side to Side

Friday, Shoulders

Overhead Press 3x10
Seated Dumbbell Shoulder Press 4x10
Seated lateral Raise 4x10
Upright Rows 4x10
Front Raises 3x10
Shrugs 3x20
Rear Deltoid Cable Raise 4x10

Saturday, Arms/Legs

EX Bar Curls 4x10
Reverse Curls 4x10
Hammer Curls 3x10
Skull Crushers 4x10
Triceps Push Down 4x15
Squats 3x20
Calve Raises 4x15 (slow)
Hanging Leg Raise 3x12

Sunday, Cardio:

Run 2 Miles
Abs 3x45 Bicycles, Toe Touches, Side to Side
Stretch

Tuesday, February 1, 2011

High Intensity Training

As a certified personal trainer and a former collegiate athlete who's used to the tier system, I find the HIT system totally controversial from all that I have learned and been taught about building strength mass.  I find it hard to comprehend how the system allows it's athletes to train in high intensity every lifting session; especially how it work more than one muscle group a session.  Some individuals may be able to recover faster than others after a high intensity workout, but the Law of Individual Differences and the GAS Principle are the first two flaws that come to my mind when I think of the HIT system.  I know from experience as an athlete that my body responded well to a melody of a high and low intensity workout and at least 48 hours of rest to recover from a grueling workout.  I'm a firm believer of the GAS Principle.  I believe HIT's concentration of high intensity every workout will over-use the body and promotes a high percentage of injury of the athletes.

My philosophy of strength and conditioning is that of a hybrid philosophy.  Though I see many flaws from the HIT system, I do believe in incorporating it's style of maxing in the last week and day of a tier system month; of course, without incorporating some suggested techniques such as "going slow and deliberate with a heavy weight is safer".  I'm a fan of a hybrid style of strength and conditioning because there are always new forms of exercises being studied. I believe in experimenting with new exercise regimes so that I can always be in the current of the ever evolving lifestyle of strength, health, and fitness.