Posts tagged strength and conditioning

Today was my 3rd day interning at AP and it was the awesomest yet. Sue basically let me plan and lead nearly the whole kids’ class. 

She told me to come up with something for multi-directional plyometrics and some upper body exercises. I was a little nervous because I didn’t expect to be given so much responsibility so soon but I was definitely ready. I know plenty and I’m confident leading and teaching a small group of kids.

She also had me lead most of ladder drills as well as the foam rolling and core workouts for them. 

I felt good because everytime she asked me to do something, I was like “Ok!” with a smile and I didn’t feel overwhelmed or anything.

Good group of kids too.

I start my other internship with Athletic Lab on Monday so it will be interesting to compare the two to each other and to Mash Elite. 

2012 Goals

Daily/Weekly Goals:

I’m thinking of writing about my experience with Strength and conditioning in a Private setting vs a Collegiate setting. 

Of course I’ve only worked in one of each but they are still vastly different.

Would anyone be interested in reading that?

Whew it’s been awhile since I’ve blogged. Oops. 

Two things I want to talk about:

1. Training for my 2nd Weightlifting meet on October 13 in Winston-Salem, NC. Lots of people from Mash Elite will be competing and supporting so I’m super excited to compete and see everyone again.
2. My S&C internship with UNC Athletics

I’m very thankful to CrossFit Local for letting me have full access to their facility for my weightlifting training in exchange for 1 hour of childcare, 2 times per week. Without this deal, I would be able to train like I am now and I wouldn’t have signed up for my meet.

I’m kindof being an idiot in prepping for this meet by writing my own programming on the fly. I literally go into the gym and say to myself, “I feel like doing x, y, and z today” with no serious thought to proper periodization and planning.

Hopefully, I’m getting someone to write a program for me soon and I’ll follow that or one I find from a weightlifting site online.

Despite my disregard for proper programming, I think I’ll still be able to do better than I did in my August meet. The snatch was my downfall and I’ve got it more under control this time around.

For my Strength & Conditioning internship I get to work with women’s rowing, men’s tennis, women’s volleyball, men’s & women’s cross country and track & field, and men’s wrestling. I like it very much. It feels good to help the athletes with their strength program. I am trying to learn as many names as I can so they will know that I am paying attention and care about them.

I think the Strength coaches are noticing my work too. The other undergrad interns seem to be more hands-off and not offer as much feedback to the athletes on form or good work. My internship this summer gives me an advantage in this regard, I suppose, because I already have experience working with athletes.

So I haven’t updated in a while because I’ve been super busy lately with classes, 3 jobs, and my new internship!

I am now working as a Personal Trainer/Fitness Consultant for UNC Campus Recreation so I now get to train clients and do assessments like body comp, blood pressure & resting heart rate, and functional movement to name a few. I really like this job and I’m having lots of fun and learning a lot!

Also awesome, My new position as UNC Olympic Sports Strength and Conditioning Intern! I get to work with all sports except basketball and football. I love it! I’m learning tons here even though it does mean getting up before 6am most days. 

I’m also working with Special Events/Marketing for UNC Campus Rec and doing social media for 2 businesses.

Of course I make time to train myself too! There is another weightlifting meet coming up in October in Winston-Salem NC that I really want to do but I need to start doing snatches and clean and jerks everyday again.

I hope everyone is doing awesome and having fun! 

Today I worked on my sprint starts and did a few 30m sprints. This is one of the tests for the bobsled combine and I need to knock off at least 0.43 seconds from my time to be in the top group. My squat and clean are already high enough but increasing those will help too.

Then I did 2 sets of 5 sprints with the accelerator and 3 sets of quick hip flexor work on the vertimax.

Strength:

• Snatches from the box: 65lb/1, 75lb/1, 85lb/1, 90lb/1, 95lb/1, 100lb/1, 105lb/1, 110lb/1
• Clean and Jerk: 85lb/1, 95lb/1, 105lb/1, 115lb/1, 125lb/1, 130lb/1, 135lb/1, 140lb/1 (Almost jerked 145. I had it over my head but had to walk forward with it and drop it behind me)
• Snatch grip Push press: 35lb/3, 55lb/3, 75lb/3 x 5
• Bent over rows: 35lb/10 x 5
• Bench press: 60lb/6, 70lb/5, 80lb/3, 100lb/3, 115lb/5

Myofascial release for 10 minutes pre-workout and 15 minutes post-workout.

I’m thinking of going to Utah in September for the bobsled combine there to see if I qualify.

Monday:

Warmup:

• Woodway treadmill sprints x 3 (new max speed 15.5)
• Vertimax jumps/8 x 3 (increasing band tension each set)
• Accelerator/8 x 2

Strength:

• Clean & Jerk: 95lb/3, 110lb/2, 130/1 x 2
• Squat: 150lb/5, 180lb/5, 205/5+ got 15 reps
• Clean pulls: 165lbs/3 x 2
• Pullups/4  ss DB Military press/10 ss TRX rows/10 (3 rounds)

Conditioning:

• Sled Push 170lbs/40 yards x 4

This weekend I got to train at one of NC State’s fancy weight rooms for athletes. Nicest place I’ve ever trained in! I also got some awesome coaching for the clean from one of the S&C coaches there. It was awesome! Yesterday I went on a short hike with the bf and the other NC state coach. 

“Travis Mash made history at the 2004 GNC Show of Strength by totaling 2414 lbs in the 220-lb class. This total surpassed the legendary Ed Coan and places Travis as one of the greatest powerlifters in history. He pursued Olympic lifting for awhile and trained at the Olympic Training Center in Colorado Springs, Colorado. In 2001, Travis’s best lifts included a 970-lb squat, a 705-lb bench press, and an 800-lb deadlift, all done in the 220-lb class.”

His PR’s blow my mind. I can’t even fathom anyone lifting that much weight

Travis is a really cool guy. I started training with him last summer and I train with him whenever I’m back home in Advance, NC.