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20
• I’m proud to be an American; however, we are overfed and
undertrained!
I will stop my rant. Let’s get to the literature and
application.
DR. ANDREW FRY
– University of Kansas
•
Transfer Index
– If the stuff in the weight room does not
transfer to the field of play, we are all wasting our time
chasing numbers
- My number one goal for every athlete is to increase one’s
body weight to strength ratio. The strong will always be
tougher to kill!
•
Video Analysis is mandatory
– I use my Dartfish App on
my I Phone on a weekly basis to provide fantastic slow
motion biomechanics. It is a steal for $6.99.
DR. ROB JONES
–Chiropractor
•
Stop doing Burpees!
This statement was shocking to me because
we do these on a weekly basis with everybody. I use the termi-
nology of Up Downs instead of Burpees. His point was that
there is tremendous lumbar spine flexion in the transition phase
from the floor to the jump. This made perfect sense to me. The
only argument I have is that I need my athletes to sprawl and
jump. In the future, I will separate the drills to protect the spine.
•
Stop doing Russian Twists!
A traditional favorite for an abdomi-
nal blast. I retired this drill a long time ago and Dr. Jones rein-
forced my decision. He mentioned that this drill is the fasted
way to herniated disks. A deadly combination of flexion and
rotation of the lumbar spine in a seated position. The majority of
our training must be standing in a combat stance, period!
•
Trunk Integrity
– Prep it, brace it, & stack it – it will give you all
the power you need
- A powerful message to warm-up better (prep), stabilize
(brace), and progress to loading (stack) to get better
- We must remember that the lower back is a stability joint, not
a mobility one
• Those who have more range of motion in their back have a
greater risk of future problems. The key is to focus on stability of
the entire kinetic chain.
• If someone does not know what to do with a barbell, don’t grab
one. Repetitions over 5 in a fatigued state demonstrate spine
buckling and a loss of scapular protection.
JORG CARVAJAL
– Performance Enhancement Specialist with NFL, MLB
& Olympic Athletes
• Our job is to absorb, accept, and redirect force
- A homerun statement when discussing sports and defensive
tactics
• The land is more important than the takeoff in the jump
- Triple flexion in the ankle, knee, and hip when we land is
critical to reduce ACL injuries
• Getting stronger is the best corrective exercise to reduce injuries
• Eccentric strength i.e. the lowering phase held to 2-5 seconds will
elicit tremendous strength gains
- Prepare for some soreness with this protocol initially but huge
carryover
• Deceleration must be drilled in speed/agility development
- Building or rebuilding the high performance engine without
the brakes equals a car crash – Work those front and side
planks!
The Highlight
Reel
- PART 2
S E P T
2 0 1 5
O C T
STAYING ON THE
YELLOW BRICK ROAD
B
efore I dive into the Part 2 content from the
2015 Midwest
Sports Performance Conference
on May 8th and 9th at the Uni-
versity of Kansas, here are some of my airport observations from a fit-
ness addict:
• I saw more Mothers than Fathers holding their children and
pushing the stroller at the same time – Shame on those de-
conditioned Fathers!
• Do all luggages have wheels these days? Carrying stuff is one of
the best exercises in the world for every grown man and woman.
We do farmer carries with every tactical athlete at Quantico to
protect lower backs and enhance grip strength.
• I was refreshed to see people reading books and newspapers
instead of staring at their box i.e. cell phone. I am a traditionalist,
my youngest son and I get the newspaper every morning at
home.
• Why do we eat and talk? Please enjoy the refueling process.
Trust me; I might enjoy breaking someone’s ribs someday with
my advanced Heimlich maneuver skill set.
• I witnessed a multi-tasked female athlete. She was charging her
phone and practicing yoga. What a great opportunity to stay
connected with technology and creating homeostasis.
• My consistent morning coffee habit started in 2003 with the
Dunkin Donuts brand. I needed much higher octane when my
kids arrived. I joined the Starbucks cult in 2010 and I’m loyal.
I went back to my roots and ordered DD and forgot to mention
“just black”. Lots of cream and sugar accompanied my java
which turned into a hot liquid dessert.
www.fbinaa.orgE.J. O’Malley
continued on page 20