Goblet squats work. I have seen Dan John mention Goblet Squats in print several times, most recently in his wonderful book Never Let Go. I need to mention to Dan that any time he writes about Goblet Squats he needs to include a picture or a video. To be honest from reading I never really understood what he meant. Now I know and, we have tried them. They are like a miracle exercise. I can only say TRY THEM! The goblet position is now our preferred method of loading for all beginners at MBSC. If we are going to load someone we are goiong to use the goblet position first. The upper body and the core muscle are forced to work to hold posture in a way that is not experienced in any other exercise. Think loading will be a problem? Take a look at this Rear Foot Elevated Goblet Squat
Archive for August, 2010
I recently finished listening to Rework, a book Kevin Larabee of MBSC and the FitCast recommended for me. One of the great take aways from the book, and there were many, was on marketing.
“everything is marketing”
The authors, Jason Fried and David Heinemeier Hansson, make the point that marketing is not a process or a department. It is everything we do.
– Every time we greet a new customer, it’s marketing
– Every time we send an email, it’s marketing
– Every time you answer the phone, it’s marketing
– Every workout is marketing
– How you dress is marketing
– Hello is marketing, good bye is marketing
Try to remind yourself that marketing is not one persons job, it is everyone’s job. An unreturned phone call is a huge marketing mistake. Slow follow up is a huge marketing mistake. Don’t take the customers for granted.
If you get a chance, pick up ReWork. It’s a great read or a great listen.
The big story is that 19 players from McMinnville HS in Oregon were hospitalized with elevated levels of creatine kinase. The bigger story is that the folks in the media hear creatine and blame the supplement the players might have been taking.
No one blames the idiot Coach who had the players indoors in the wrestling room exercising in 115 degree heat. Must be the supplements. How about rhabdomyolysis? Guess what one of the primary symptoms is? Elevated levels of creatine kinase.
Maybe someone should ask the coach what went on in the wrestling room?
According to MedicineNet.com:
“Myoglobin is a protein component of the muscle cells that is released into the blood when the skeletal muscle is destroyed in rhabdomyolysis. Creatine kinase is an enzyme (a protein that facilitates chemical reactions in the body) also in the muscle cells. The level of each of these proteins can be measured in blood to monitor the degree of muscle injury from rhabdomyolysis.” Myoglobin can also be measured in samples of urine.”
It is amazing how quick we are to blame a supplement that actually has a pretty good track record for safety. Writers need to do a little research before “reporting”.
This is as random as random thoughts go. OK, I admit it. I text. Not texting in this day and age is like having a rotary phone. I do try not say that I “texted” someone. I don’t think that is a word. Also I can’t text with my thumbs. I think that is age related. I also don’t text abbreviate. I don’t write cul8tr.
Recently I have realized the ultimate in texting laziness. It is the letter K. I text someone and they text back K. Are you kidding me? We had to shorten a two letter word down to one letter? Is it so hard to add the O? Please do me a favor. Text me the O. I would really appreciate the extra effort.
I like to keep posting these AirDyne interval workouts. Today I did my interval work with two of my former players, Mike Grier, from the Buffalo Sabres and Dan Spang one of our former BU defensemen. We did:
3x 1 mi 2:28/ 2:28/ 2:27 with 1:30 rest
This was done on the new small fan AirDynes. I didn’t have a heartrate monitor available but I am pretty good at “doing it by feel”. I would clearly not recommend this method but all the intervals were under a 1-1 rest to work ratio. I did one mile every 4 minutes so the workout took about 13:30.
My hockey group ran 3x 300 shuttle and 1 x150 shuttle at 25 yds. Even if this is not the best way to lose fat there is no doubt in my mind it is the best way to get in shape for sports. These were done basically in one minute on, 2 minutes off so their conditioning workout took about 10 minutes.