Happy Tuesday everyone, today I have a blurb about a topic that probably seems like a joke to those that are dealing with the warm temperatures sweeping through the east, warm-ups. There are many ways to warm up before training and lifting some heavy stuff, some better than others.
There are a few questions that folks wonder about regarding warm-ups. I won’t be able to answer them fully, unless my goal is to put you to sleep, but I can give the abbreviated ones to the best of my ability.
When? This is probably the simplest answer to give, warm up before you do your training session.
Why? Again, a very easy answer, do it so you don’t get injured and to allow you to train at your best that day.
What? This is one of those answers that coaches could write books about, and they have. There are so many answers to this. I’m going to tell you right now, most of them a right too. It’s best to mix and match depending on who you are. If you like to, or find it beneficial to, do soft tissue/foam rolling, do it for sure. After that mix and matching things that work for you from the list below is what will get you readying for training;
And so much more that I’ve likely left out.
How long? When you’re first starting out training, or at least returning from a long hiatus, it can take close to 15 minutes, but it shouldn’t stay that way. As you get more familiar with your warmup and proficient with it, that should drop to 10 or maybe a hair less. Anything longer, you’re eating into what precious time you likely have to train.
There, hopefully I’ve given you a better idea of what to do before we start to pick up all the heavy things. Thanks very much for taking the time to read this and have yourself a great week!
Happy Tuesday everyone, today it's about setting good examples to the younger generations, with that I think this should be something all of us can relate to, enjoy.
We just had the 2nd biggest food consumption holiday here in America and 0.0% of people should feel shame about what they ate or drank during their celebrations (unless you stole someone’s last curly fry, then yes shame haha). Many of you know, recently I have been very much about coaching the youngsters and the reason being is I want them to learn lessons early on I wish many of us had, including myself, about exercise and nutrition. Yesterday served as a day where young people learned from the adults in their life, to have “good” and “bad” food or that they were "cheating". On the flip side, those that might be more conscious hopefully avoided those types of terms and set the example of enjoying their holiday food with no shame or guilt involved.
We all know, kids learn behaviors from us, especially at those fun teenage years where they’re really looking for guidance. If for no other reason than that right there, let’s get away from using terms like, "good", "bad", and "cheat" when it comes to eating, unless you’re referring to how good the food tastes, then wheel those words with the might they deserve.
We can talk about eating things in terms of how it helps our goals, or how it helps our mental state for the time and how ear things in moderation. If there’s a young aspiring athlete in the crowd, yes, they will have to really dial in their eating towards nutrient dense foods more often than not. Eating in such a way does not carry any moral value though, you can have the most balanced eating methods down pat and still be a complete ass bucket. Likewise, you can consume all the ice cream, cookies and chips, while still being one of everyone’s most favorite people on the planet.
So please, for the younger generations out there, can the “good”, “bad” and “cheat” food talk, it’ll save some anguish down the road. Thanks for reading everyone, have yourself a week!
It was another fun year with Brookline High School Rugby Club. We had some pretty awesome changes to the club and some pretty awesome stuff happening in general. We had a coaching structure change because we officially officially had a girl’s team and wow was that a ton of fun. Overall, this was my 7th year with the club, 6th of actual coaching and 4th of being the top of the ladder, yikes. Yes, I still continue to learn things (I think) as I go through the years, so here’s what I think I picked up this season.
The core will always make itself apparent- What I mean by this, is you will almost always start a season with SOME players that are just there because their friends came or because they hear it’s a no cut varsity sport and they think it’ll be easy. We aren’t huge jerks, but we also don’t put up with bullshit as a coaching stuff or a club. Both teams had some unnecessary members on their rosters to begin the season. Eventually those extra’s either got found out and decided we weren’t for them or got with the program and thrived. Once that happened, we had a really good group that made some fun things happen.
The environment must be right- Relating to my point above, we have ourselves a great club environment at Brookline. When a new person comes in and wants to screw up the chemical balance, they’ll either understand how to gel or leave on their own accord (like I said, see above). These students are all very welcoming, but we don’t tolerate those that come in and want to be dickheads (oh no a curse word said by high schoolers). These types of players, no matter how talented, end up in the right places for the right reasons because of the environment. Like I said, they either adapt and thrive, or they don’t and found themselves on the outs.
There’s always surprises- Whether we like it or not there will always be a surprise or two in the season. The best you can do is try to anticipate what you can and adjust when something you didn’t see coming hits. The best way to do this, for me, is for all the players to be ready to change what the game plan is, their roles or positions, at the drop of a hat. We did fairly well in terms of not getting caught napping to a great extent, we had backups to our backups. Sometimes, that last little surprise can hand you an uppercut you weren’t quite ready for. We’ve learned from it this season and will apply it to next season, all you can do really in the end.
Well, that’s quite a bit right there if I do say so for being with this team for the better part of a decade now. I hope someone out there at least found this entertaining and maybe had a laugh. Next week’s post will have someone a bit more insightful to training, but until then have yourself a week and thanks for reading.
Jarrod Dyke, CSCS