Hope everyone had a great thanksgiving!

I have been keeping a notepad with me on both my internships (NY Islanders and Defrancos) to write down everything I've been learning.  This notebook has become EXTREMELY valuable to me in that it has down a lot of what I have learned since August.  Decided I'd share some notes I've been taking down learning from these guys to share with everyone.  Really cool stuff in no particular order....

Coach M evals...
   -start from ground up
   -foot (arch collapse?)
   -cross correlation between hips and shoulder (in reference to pain)
   TREATMENT: 1.treat symptoms 1st   2. treat causes

Sprint Training (working with D1 baseball player)
   -knees all over during acceleration (strength of glute meds)
   -arm flair- shoulders off,hips off, arch
   -DON'T OVER COACH!!! do the best you can but don't stress over it, you can only undo so much years of habits of athlete in given time with them

Read Dan Paff

High/low-Med CNS workouts

-Cant use until certain training age/weights achieved
-For instance, a novice lifter will only stress the CNS so much because they can't produce enough force.  Fatigue and breakdown of technique will occur before CNS exhaustion.  Once experienced enough CNS will be tapped into.  This is why high/low, once experienced enough, the just performing sport specific movement stress the athletes bodies because they are so efficent at them now.  It has been described to me as a ferrari athlete vs a toyota camery, one can handle everyday stress of driving but one is all out everytime.  Complicated and still working on the finer details but good start to look into.  read more charlie francis about this.
High intense- Squat, sprints, Deads, Cleans    Low/mid- Bench, tempos, accessory mvments

Charlie francis breakdown of sprint over 100m










"NEVER LET AN ATHLETE FAIL"- challenge them but make sure they end a set/exercise on a high note.  athletes can be extremely sensitive and may limit themselves next time in the weightroom or field if they feel they aren't strong enough or whatever.  Adjust to make them succeed (don't make too easy but that they feel accomplished)


Cuff work:
  prone/supine, uni/bilateral "I", "Y", "T", "W",PRESS


Ecc/iso work for weaker athletes so they feel mvment pattern
experienced guys this may be too heavy
can switch accessory work every 2 weeks

1st focus on strength work with athletes before any CNS work (sprints, jumps, med ball) because this will prob increase speed and explosion just thru force increases.  Plus may not be strong enough to get quality runs anyway.

charlie francis goals of conditioning thru tempo work.  each box is energy pathway (anaerobic, lactic, aerobic)








Coach CJ eval-basic warm up and workout to see in general where conditioning/mobility/strength levels are.

Workload compatibility vs non compatible vladamir issurin

Charlie Francis Key Concepts

Max vs operational output levels



There are some more notes but to keep them confidential i will not be sharing those.  also some of my notes are directly from defrancos and freakstength.com so it would not be right to share their info for free.  i would suggest checking out there stuff though they have helped me.  check out http://www.youtube.com/watch?v=2zQHEs2TBr0 and defrancos other dvds and http://freakstrength.com/shop/.