Beineke Strength & Conditioning Highlights

[CoachAaron]

In this edition of Beineke Strength & Conditioning Journal I've taken some of the highlights of things we've done in recent workouts, rather than chronicling one entire workout. I've taken some of the more interesting exercises, new exercises, and outstanding performances by the clients and condensed them into this journal article.

Let the training begin!

Hand Over Hand Truck Pull: This is a fun and interesting exercise. We use a 1 inch thick rope tied to a 6800 pound escalade. This is some intense pulling that works the entire body; there is upper body pulling and also full hip extension working the posterior chain (hams, glutes, low back) very hard. In addition to being a grip challenge, you also have to have very quick hands and good coordination to post a good time.

Here Tricity Charge OL, Bill Edwards, sets up. We use a heavy tire as a base for the pulling.


Here Tricity Charge FB, Robert Chaisson, gets into the seated position after the initial pull off the tire:


Mill City Maulers LB, Pat Winning, down in the full extension position pulling hard:


Truck Pull Videos:
Here Bill Edwards of the Tricity Charge shows off an unorthodox grip to pull the truck:
http://s268.photobucket.com/albums/j...t=dfa234b5.pbr

Tricity Charge DE, JP Bouraphael, is pulling hard with good intensity:
http://s268.photobucket.com/albums/j...t=0fd9709d.pbr

Mill City Maulers' LB, Pat Winning, sets a studio record here with a very fast sub 11 second time:
http://s268.photobucket.com/albums/j...t=3350c4fb.pbr


Tire Flip:

Here Tricity Charge DB, Jeff Yolkey, finishes off the 20.5 tire. He performed 3 flips for time as a dynamic effort exercises (speed strength).


This tire weighs around 825 pounds, but the guys have become strong enough that it is definitely a sub maximal lift, so speed is the goal. The tire flip is a total body exercise, but really hits the hamstrings, strengthening their hip extension function. When performed explosively, the tire flip works the triple extension of the ankle, knee, and hips also found in running, jumping, olympic exercises, and virtually all sports.

A few tire flip videos:
Here I am taking on the 20.5 size tire, not the fastest time (7.69 seconds), but I show some good technique here:
http://i268.photobucket.com/albums/j...9/DSCN0295.jpg

This one was shot at night, but is a studio record, so needed to be included. Tricity Charge DE, JP Bouraphael, flips the tire in a blistering 6.10. It will be a long time before that record is broken.

http://s268.photobucket.com/albums/j...t=4f3bcff3.pbr

2 Board Press:


We were very pleased with the results of the 2 board press after a 3 week training cycle. The board press overloads the top portion of the bench press movement, allowing the athlete to strengthen the lock out, The athlete also becomes accustomed to handling a heavier weight than a standard bench press allows. We saw some great gains in the standard bench press as a result of this board press work. We simply used 2 2x4 boards taped together as a platform on the chest, the athlete just pressing to the boards and back up again. This is taken from the world of powerlifting, where it is a common training technique.

2 Board Press Videos:

Tricity Charge FB, Robert Chaisson, gets 390x2:
http://s268.photobucket.com/albums/j...t=29aab450.pbr

You can see some awesome competition and training intensity here. This is the very next set after Chase's 390x2 show above, Pat Winning goes for 395x2. You can see the group training dynamic here, the camaraderie and competition pushes these athletes to greater feats of strength then they have ever been able to accomplish before. The first week we did these board presses, Pat was only able to lift 335x2, talk about amazing progress in a short period of time (60 pound gain). Pat set the studio record with 395x2:
http://s268.photobucket.com/albums/j...t=2c31f4eb.pbr

Wall Jump:

Tricity Charge DB, Jeff Yolkley gets some air with 20 pounds of chains in tow:



Here Mill City Maulers LB, Pat Winning jumps onto a 36 inch wall wearing 20 pounds of chains. Notice Pat's set up for the jump, this is one of the key coaching points. Pat stretches up high and then brings his hands down as fast as he can before springing back up into the jump. The faster the hands go down, the higher the athlete jumps. This is a called the stretch-shorten reflex.

http://s268.photobucket.com/albums/j...t=6a3fe309.pbr

Walking Lunge w/dumbbells in the racked position:

Here Tricity Charge WR, Rusty Eaton, demonstrates a walking lunge with dumbbells in the racked position.

I am a big fan of single leg exercises as they are great for building stability in the knee joint area and core, essential for injury prevention and also performance. By adding the walking component to the lunge, it adds that very important strength in movement aspect. Holding the dumbbells high, in the racked position, activates the core that much more by requiring a higher level of balance.

Here Mill City Maulers LB, Pat Winning, does a set of 12 with 75 pound dumbbell in each hand:
http://s268.photobucket.com/albums/j...t=5b495bb6.pbr

Tricity Charge FB, Robert Chaisson, does a set of 12 with 100 pounds in each hand, a studio record. http://s268.photobucket.com/albums/j...t=823352b6.pbr

Explosive Medicine Ball Throw on Stability Ball:
Training the core explosively is an often overlooked element in many training programs. Here we are using a 15 pound gel medicine ball to throw to a partner while being seated on a stability ball. The athletes have a target behind them that they must hit for each rep to count. The athletes have 15 seconds to do as many reps as possible. We got some good competition out of this one as well.

Med Ball Videos:
Here Tricity Charge WR, Rusty Eaton, show some nice explosiveness through the core:
http://s268.photobucket.com/albums/j...t=738e48ad.pbr

Tricity Charge FB, Robert "Chase" Chaisson, sets a studio record here. Chase also shows some great training intensity as well. Tricity Charge OL, Bill Edwards, is catching the med ball on this one, and it should be noted it takes some real courage to catch for Chase. When Chase throws that 15 pound ball, it is really moving:
http://s268.photobucket.com/albums/j...t=4248811e.pbr

Wrap Up:

That was a great few weeks of training and we have a lot more interesting and exciting things coming up in the next edition of Beineke Strength & Conditioning Journal. These athletes are working hard and getting the results. Until next time, keep training hard and kicking ass.

[john paul]

Are You going to post all the Studio Records??

[CoachAaron]

I'll have to look through the logs. Any particular records you are looking for?

[mauler#11]

yah the ones that chase and myself didn't beat him in...ohhh JP, JP...July 11th couldn't come fast enough

good luck with the rest of the training and see you guys soon

[Anthony]

Wow. Some great stuff!

[john paul]

Originally Posted by mauler#11

yah the ones that chase and myself didn't beat him in...ohhh JP, JP...July 11th couldn't come fast enough

good luck with the rest of the training and see you guys soon

July 11th came and went. And you got your A$$ Kicked. And You only beat me on the Bench. Let's not get to carried away.

[mlemelin79]

good to See the Tri-city charge players are stayin active....


---Lemelin 79

[mauler#11]

Originally Posted by john paul

July 11th came and went. And you got your A$$ Kicked. And You only beat me on the Bench. Let's not get to carried away.

JP this post came and went...in May lol.

[CoachAaron]

I still have some stuff from June that I haven't posted yet . . .maybe this week we'll have a new Beineke S&C Journal. Good stuff with the Atlas stones that haven't been featured yet on here.

[Hyndsy]

Sweeeet. Any pics of the new studio? I've been seeing the signs up around town lately

Hopefully we'll see you at the game Saturday, it should be a good one!!!

[CoachAaron]

Originally Posted by Hyndsy

Sweeeet. Any pics of the new studio? I've been seeing the signs up around town lately

Hopefully we'll see you at the game Saturday, it should be a good one!!!

I've only done a few training sessions at the new place, so no pics yet. I have a bunch of pic/video from the old place that I haven't turned into a Beineke S&C Journal article yet; might get to that this week. We did some cool stuff after this edition, like using Atlas stones for conditioning, that will be in the up coming edition.

Unfortunately all my clients, both HS and semi pro, are football players, so the studio is pretty dormant during this time of the year until football is over. I put a bunch of signs up and handed out a ton of fliers at that softball world series in Concord over the summer, but no bites on that yet. Ideally, I would like to have some softball groups going this time of year as they have the opposite offseason from football.

[Hyndsy]

Email me some flyers, I can put some up around Concord Hospital (Jen works there) and there numerous softball teams that play out of there. I can leave some at my gym too (Gold's Gym in Concord), as well as hand some out to the guys at practice or you could even bring some if you come this weekend