Update time!

The combine guys had a mixed bag last weekend at their regional combine.  One guy ran a decent time (still slower than normal) and the other ran a much slower time than normal (over 5.0).  This apparently was the case with everyone there, with most times pretty average by positional standards.  Both guys were disappointed in their performance, and while the testing field was extremely cold, no guys made any excuses but got right back to work this past week and have been doing great every since.  Its funny how motivating a poor performance can be.  The bigger line man is running 1.7-1.8 10's, which are great, especially considering he hovering right around 300 lbs!  The smaller fullback set a Defranco's record with a 1.51 sec 10 yd...I don't think I have to elaborate on how impressive this is.

Noticed both guys have great explosion out of the start.  What we try to stress is driving off of BOTH feet, not just the lead foot.  Also, you notice how they both look as if they both JUMP out of the start.  This helps the guys drive with both and mimic the explosive triple extension of a jump.  Mechanically once they get going they are both really good- nice relaxed bodies (tense running throws off mechanics, think sprinter in slow motion and cheeks tend to bounce they are so relaxed), elastic spring with each step as if bounding,  powerful "cheek to cheek" arm action, good shin/body angle, and they each complete the 10 in about 6-7 steps. All things we teach and look for in the sprint mechanics.

We got our 3rd guy heading to Tampa this weekend for his regional combine.  He came on later than the other two but he has picked up his performance just as quickly so he should do fine down there this weekend.

Here we are working on that JUMPING quality we talked about with the sprints.  That broad jump motion is the same one we want in the sprint start.  The combo of the med ball is an advanced variation we use.  The med ball throw is simulating that explosive step with the horizontal body angle.  Really trying to hammer home the angles and jumping with this combo drill.  You can see the athlete is new to this drill as he thinks way to long about how to do the drill instead of just doing it.  He actually messes up a little with the staggered landing.  He got it down though and was fine later on in the drill.  This brings up another big point when coaching the athletes.  Motor learning you have to think to accomplish the new movements, but trying to ingrain the patterns as quickly as possible without allowing the athlete to develop any bad habits from thinking too much is key concern to the coach.  

Here he is a little better, just absorbing the landing a little too long.  Pretty good though.

Here is the shuttle drill the players perform at their combine.  Obviously this drill is testing their acceleration/deceleration abilities.  I'm not as familiar with all the finer points of the drill, but the player is performing the drill pretty well.  He travels in a straight line (shortest distance between any two points, not swerving all over the turf), sinks low with changing direction, and gets his hips rotated on each change of direction.  He stops early because he was thinking too much again instead of just doing the drill.  He will have his turf spikes this weekend so he should be all good.

The NFL crew is still going hard.  This is the longest time off any player in the NFL will have, so we really try and get these guys as strong and powerful as possible before they head back to camp in April and then again in the summer.  You may notice the guys still lifting pretty heavy weights and may be wondering when they get their deload?  I talked to Joe about this and while he doesn't specifically program for this, he realizes the guys will at some point head back home or head out to vacation for a week or two, so for over their 8-12 week, they will inevitably get time off.

Here the guys are hitting some band resisted benching off of the foam rollers.  This is just another variation on their Upper body Max Effort day.  The bands allow for accommodating resistance (band adds more resistance as it gets tighter ie. closer to lock out) which really overloads the triceps and helps recruit more motor units.  The foam roller keeps the guys from going too deep in the press to save their shoulders for the season, and also recruits more triceps as it is closer to the lockout of the lift.  

Coming up on Week 3 of working with the high school football team and that has to be my favorite part of the Defranco's experience so far.   So far Coach CJ and I have gotten about 20-25 kids in the program with more coming once winter season's end.  I think I said this in the other post, but been working with the freshman guys.  We have a slightly different program for these guys, but only on the intensities and simplicity of the lifts.  We slow things down for them so we can really dial in the technique.  We want these guys perfect for next off-season so we have them developed that much more for when they are older.  Not only that, but these guys have to get strong in a hurry as some of them are expected to step into varsity roles next year.  

I really like my group of guys.  Typical awkward freshman, but they all get after it and do everything I tell them...no complaining or whining just complete focus and effort during our workouts.  As a coach, that's really all you can ever truly ask for.  The most rewarding part is seeing the confidence some of these kids have already gained after 4 or 5 sessions.  One kid in particular has really done a 180.  When he first came in he was shy and looked like he just wanted to shrink into the back of the line and not have anyone see him.  He doesn't look like he would ever step on the field but the effort and focus he has displayed since Day 1 has been great.  He literally walks taller now and speaks up among the group.  Seeing this reminded me how great it can be having access to these kids who have so much to gain in sports and life if they just got that little bit of confidence.

No videos or pics of these guys yet as I have been more hands on teaching them the movements but I'll have some next time as we will be testing their maxes in a week or two.

On a personal note got to go to Boston this weekend with my girlfriend.  We have both been on the grind for a very long time without a break, so we decided to get away for the weekend.  Great city if you're looking for somewhere to go.  The best part was all the food we got to eat!  I highly recommend Cheers-the bar that inspired the show.  I got to do the Norm Burger Challenge twice.  What's the Norm burger you may ask....

Saw a glassblowing demonstration which was awesome.  Let me tell you, these guys work harder than some of the athletes at Defranco's!  On top of that, it's hot as hell in there!

Yes, that is one of the instructors drinking wine during the presentation and while dealing with 2000 degree glass!

Also made time for some educational trips- we went to the Bodies exhibit that was in town.  Still amazed at the ability of the doctors to make off these cuts!

Unfortunately, got an email back from the company I was interviewing with that they decided not to hire me.  A little bit of a kick in the pants because the financial stability would have been nice for once in my life, but for better or worse just have to keep moving forward.  When one door closes another opens...

awesome pic on the whiteboard the other day…

Been kind of crazy for me personally lately, but thankfully Defranco’s is still keeping me going!  Had a great experience the other day meeting Dave Diehl from the NY Giants who recently retired last month.  Great player for the Giants and got 2 Superbowls with them, but even greater guy I'd have to say.  I usually make it a point to introduce myself to everyone and talk a little with them.  Before I even had the chance he came right up to me and introduced himself with a big smile.  I think that speaks volumes about the guy, 2 time Superbowl champ, pro bowler, etc. and he makes the time to come up to the intern all smiles to have a conversation.  That’s the type of athlete that comes through the Defranco’s doors though, if your too high and mighty and not a humble, real person you probably won't last long.  Really great guy.

Getting excited, tomorrow is the first day of Coach CJ and mine coaching sessions with the high school football team.  We've been working a lot on the project (more CJ than me because it is his program and former team) trying to get the best program together for the kids as we can.  We've split them into the younger, less experienced group and the true varsity group.  Each one has essentially the same program, but the younger guys will have the easier variations of exercise, with lots of unloaded squats and deadlifts to help them really dial in the form before we start loading them up.  We are taking a whole picture approach in terms of what we will be implementing in their program (vertical integration).  We'll be having them perform speed and power work, jumps, med ball throws, sprints, and of course some traditional weight training.  We really don't have to get much more complicated than that since they are so young and inexperienced that we believe they are going to respond pretty well regardless.  We're hoping to set them up long term where down the line the kids who stay in the program for a few years will have more advanced programs for improved results down the line. 

The Combine guys have their first regional pro days coming up this and next weekend.  Regional combines aren't necessarily as popular as college pro days, but will still have scouts attending.  Our goal for the athletes is to possibly make enough noise that they may get invited to another bigger combine in the following weeks.  However, first we are using this next 2 weeks as a test to see where the guys are at.  Since there will not be as much big time scout presence Coach CJ wants the guys to go out and do their best with out the extra pressure.  Because of this he hasn't progressed the athletes too far to peak them for this weekend, but has put it off until their big college combines in March.  Regardless the guys are getting a good amount of work in.  

Guys getting some donkey starts to work on taking off of both legs nice and strong, not just the drive leg.

Jump back starts- starting to progress further than the starts, these mimic the 20-30 yds, when the athlete is more upright.

The NFL guys are still getting after it.  This time until March will be the longest stretch these guys have with us so they are getting the most work they can.  Added a few more guys so we have a pretty decent sized crew now.  Joe is still using a conjugate style system with these guys to keep them explosive and strong.  Not too much sprinting right now but I'd imagine once the summer and preseason comes around he'll want them getting some reps in before camp.

On top of everything going on at Defranco's, had my initial interview for a new athletic facility opening up in NY.  Don't have a lot of info on the place as it is opening in the next few months.  However I think the first interview went well, more of a "behavioral type interview" which I've never heard of before.  My younger brother of all people helped me out though and pointed me in the right direction to get prepared.  I'll be hearing Sunday if I got what it takes to make it to the second of three rounds of interviews.  Hopefully I'll have some more good news next time for you.