Hope everyone is enjoying these conference championship games- especially this NFC game.

Now that its so late in the season, that means most of the NFL players' seasons are done.  A few guys have already come back into Defrancos to start their offseason workouts.  Some guys are getting right into the tougher workouts, while other guys are too beat up from the season.  These guys are hitting some corrective exercises and GPP work to let their bodies heal up and get them functioning again.  Its amazing how well these guys move though and how quick and light on their feet they are for their size.

Another group we got going at Defrancos now is the combine crew, all the college football players that are preparing for the pro day tests.  This is when all the scouts will be able to see these guys perform general strength and speed skills (225 lb bench press max reps, 40 yd dash), as well position specific drills (bag drills, W drill, pass rush, etc). We don't have huge name guys, but these players are definitely capable of making a roster.  One is a OL/DL guy, and the other is a tailback.  Both guys are physical specimens, and their both workhorses.  As a coach these are the types you love having!  Check them out working out on their 10 yd sprints.

Both guys are working with Coach CJ, who was a D1 football player himself.  Its great being able to work with him on these guys programming and tests because he knows body position and how to shine on these tests (notice the bouncing pre 10 yd sprint).  These guys spend a few hours each day at Defrancos, the morning session they work on the tests they will perform at the combine, and later on when the NFL guys come in they get their lifting session in.

Still got the pitchers coming in and getting work done.  A few of the guys are looking really good already in their programs, throwing 90+.  Coach M has been experimenting with some work done by Bondarchuck with transfer of training of different weighted implements with throwing velocity.  Obviously paying off.  Now that the guys have been in their programs for a few weeks they are hitting a good amount of tempos at this point.  The weight training is pretty simple, slower tempo body weight stuff and deadlifts make up a bulk of the program.  Still interesting to pick Coach M's brain with this stuff because there is so much this guy has researched and read.

Also, last Saturday I got to spend a few hours back in Brooklyn near my undergrad in a dojo at a seminar presented by a former professor.  This guy is legtimatly a genius when it comes to training.  He competes nationally in strongman, and has two national champion strongman teenager competitors.  The seminar was about supine and quadraped exercises.  The exercises, where a little different.  Check out the professors warm up.

This is based on the SFMR, PRI (www.posturalrestoration.com), and DSN (or something like that).  Its hard to explain and honestly I don't completly understand, but I figured if someone had any more info they could leave it int he comments.  Basically they are exercises that can begin firing certain muscles and engaging them to a great degree to create balance in the body.  Interesting and people should definitely look into more.

I am feeling more and more confident as the days go on.  As funny as it sounds I am getting more comfortable accepting how much I don't know about strength and conditioning.  Everyday in the field I pick up something I've never even heard of, but I'm ok with that.  All that means is that I'm challenging myself and that I am in the right spot to further my career as a Coach. Everyday I keep trying to get better a little bit at a time.  The more I learn and pick up from these guys the more confident I am moving forward.  Couldn't ask for a better group of coaches to learn from.

Heading there tomorrow so I'll be updating soon.  Have a great week!