Stretching Use to its Limits:

Kinesiotape Assisted Advanced Strength Training

Copyright© 1998-2008 Elite Fitness Systems.

By Steven Helmicki and Shayne Baylis

Your First Meet

Part II: Getting Diesel

Copyright© 1998-2008 Elite Fitness Systems.

Changing What Strength Coaches Report
How to Write the College Letter of Recommendation.

“The same as it ever was kills progress.”
By Steven Helmicki

By now mostly everyone agrees that the 225 lb bench number is a relatively meaningless statistic. Strength while lying on your back is the least important form of strength for a football player. Secondarily, high reps don’t measure explosive power and are poor indicators of maximums. Everyone does it because well everyone does it. Sounds like intelligent reasoning or more like a prime opportunity for strength coaches to talk football by changing our reporting culture. What Primordial Strength Systems does is convert to their language by moving away from lifter speak to athletic influence reporting. An example of a brief reporting letter:

Dear Coaching Staff:

It is with extreme confidence that I recommend __________ as a football recruit into your system. From the explosive power and strength training standpoint, __________ has progressed to a very high level that is demonstrated by his ability to jump from a standstill onto a 43 inch box. His work ethic is unparalleled in a facility and system that is highly competitive and grueling.

______________ has evolved daily, weekly and monthly including making continued advancements in power development during this season which coupled with off season training prior to beginning his collegiate career will put him well ahead physically as a freshman. Obviously ____________ is very intelligent and seeks out the best training methodologies. Without citing typical bench press or squat numbers, I will speak to __________compensatory acceleration or better stated power directly applicable to the football field. ____________ has retrained his body from movements and tissue produced through progressive overload to one that can explode, full power from feet through the hands in one step. He is also undergoing advanced neck and trap training that is the most extensive nationally, as well as pre-hab routines to prevent common field and training injuries. ____________ can walk 15 yards with 500lbs with the bar on his back, immediately followed by three (350lb) tire flips, immediately followed by a standing Sorinex Landmine press (that simulates line hand to hand combat). This is routinely completed three times in a row without rest. ___________ has jumped onto a 12 inch box with 45lb dumbbells and pin squatted 425lbs after broad jumping with 25 lb kettlebells in his hands. He has the capacity to work with 70%-80% of maximum for prolong periods. This equates to excellent fourth quarter and late season power. As __________ progresses he has the potential to improve his explosive power another 50% as his body matures. He is just scraping the surface of his potential.

From a leadership capacity, __________ singled handedly changed the training culture at his high school to adopting an explosive power program over traditional progressive overload and for the first time in the team history utilized legitimate in season strength training based on _________ quiet leadership. His results speak volumes about his hard work and dedication to being a complete football player. Many of his teammates have followed his path and are seeing significant on field improvements because of his influence. In a season that has been filled with tough losses, ___________ continues his team quest to win and his quest to become a high level contributor on the next level without wavering.

Please contact me at 716-213-8895 with any questions regarding this outstanding young man. Feel free to come watch him train.

Sincerely,

Steven Helmicki
Professional Strength Coach
World Champion
President Primordial Strength Inc.

Maximizing Football Explosive Power:
Countering in Season Explosive Power Decline

“Consistently jumping over every hurdle is what determines a real champion. Progress is much farther than we ever can be at the present.”

By Steven Helmicki

The myth that the game is too rough to maintain high levels of in season strength training is the exact reason why a player must strive to gain ground during the season with well planned and monitored explosive power training. In the Northeast, the weather gets sloppy and bitter fast and as teams on progressive overload and sandbag only routines continue to let explosive power gains from the off-season slip, our explosive power improves. This advantage can show up in wins if you have a team commitment.

The misunderstanding and still surprising lack of speed and compensatory acceleration training leaves much ground to be gained in the strength training arena. Strength is not a permanent state unless it is actively trained. Although baselines can remain, optimal explosive power which is necessary to be dominant must be trained throughout the yearly cycle. Why coaches have 10 weeks of detraining scheduled is a mystery.

Training planning is very important. Mapping out entire high school football training schedules (yes, all four years) on a template will begin to visualize how there is actually no off-season, but a duration equal to the length of a playing career. If this sounds too consuming and too much time, you have to question your commitment to your program. Plan, proceed and win. The Primordial Strength System Basic Athletic Explosive Power Manual is the best place to start the process to becoming dominant.

The Women’s Flipping Tire:
How Doctor’s Wives and Middle Aged Women
Regain Vigor.

By Steven Helmicki

“The consequence of determination is feeling spectacular.”

Modified strongman training coupled with reasonable explosive power training is the best we have experienced in applying for the demand to look better but improve functionally enough to kick ass down at the tennis club or to fend off the purse snatcher with a mighty kick to the balls.

The tricks in the training market place are over if the general public begins to call celebrity spoofs out on the carpet by not buying their manipulation . That means no charging the latest fitness gadget on infomercials.

Training that is both economical in terms of dollar costs and time costs is a mandate for those with the busy schedules of motherhood, career, house and just trying to be the best they can. Women have been victimized in the fitness market by a constant stream of non-sense often delivered to them by their own sisters.

Groups of five women training in unison in a safe environment that is quite competitive, but drives each participant in a wonderful display of sisterhood is something any practical strength coach loves. A team that comes together to fight aging by staying strong both physically and mentally.

What’s a women’s workout look like at the Primordial Gym? No gender bias here, the same rotation as the men, except with resistances equal with the individual’s skill and strength level. Too hard you say? Ask the Primordial women who say we are miracle men, based on pain reduction, improved athletic performance and great bodies.

Get your own group of friends together and train the most effective and motivating way possible. The Primordial way!!!!!!!!!! Yes we have a women’s size flipping tire.

Re-inventing the Neck Bridge:
Putting the Bosu to its Best Use

By Steven Helmicki

“Sometimes undiscovered uses prove the true validity of products.”

Being the antithesis of all of this wobbling around on destabilizing toys, I WAS SURPRISED when I found a use for my Bosu, besides collecting dust. A residue from the day I saw a trainer at an “advanced” athletic training facility start his middle-aged client out on one-legged standing on a bosu dumbbell curls. Pure genius. It inspired me to despise both him and the Bosu.

Neck bridging has taken hits from time to time, but necks that can support full bodyweights are necks that usually survive trauma. A recent call from our trainee K. Williams a Temple Running Back who broke C1 this fall illustrates our point. Mr. Williams was a back who was very concerned about his mid-section and his speed of course, but lacked neck, trap and back development. He was used to being too fast on the high school level to experience serious contact. After much debate, Mr. Williams committed himself to the type of neck and trap training that he says saved his life. The Doctor’s informed him that had his neck not been so strong he would have perished. Here’s one of his favorites and Coach Helmicki’s also:

Place your head onto the Bosu from the wrestler’s bridge position and perform them both face down and face up. Our advanced trainees place their feet on the wall above their head and the crown on the Bosu and proceed to do hand stand bridges.

Program from the Art of Neck and Traps book!!!!!
Neck Intensity Training for Impact

By Steven Helmicki

“What does your neck reflect: wispy lines or enough flesh to stop a battle ax?”

Neck Harness Tire Sled Drag
Front/back 10 yards

Neck Harness Light Band
25 reps x front/back

Neck harness Doubled monster mini
25 reps x front/back

Neck Harness with Kettlebells attached
15 reps x front/back

Nylon bite teeth hold with mini-band attached
15 reps back/left/right

See this routine and 23 more in our upcoming neck and trap training book that will set everyone on a quest for 20 inches.

Five weeks-NFL Receiver Reconditioning of Explosive Power-Getting off the Line.

By Steven Helmicki

“The pattern’s start dictates whether open field will arrive or a clog of defenders jams you like Manhattan rush hour traffic.”

Warm-up 12 minutes jump roping
Shoulder pre-hab
1 set x 20 straight arm pullover
1 set x 20 bent arm pullover
Mini-band ad/abductor 1 set x 15
Bear Squat Machine Hise shrugs 1 set x 20

Day One
Bear squat machine below parallel 50% 1 rep max slow speed 13 sets x 4 reps 45 seconds rest
Standing calves very heavy 5 sets x 5 reps
Seated calves very heavy 5 sets x 5 reps
Stretch calves
50% 1 rep max speed incline close grip benches 13 sets x 2 reps 30 seconds rest
Bent-over power rows moderate weight explosive 13 sets x 3 reps 45 seconds rest
Snatch grip high pulls to the nipple line 5 sets x 3 reps 30 seconds rest speed
Dumbbell hammer curls 6 sets x 5 reps
Dumbbell swings drop sets two arm heaviest weight x 8 reps drop 10 lbs add two reps non-stop

Day Two
Pin deadlifts from the knee 50% 1 rep max 13 sets x 4 reps slow speed 45 seconds rest
Bear squat machine below parallel 60% 1 rep max 8 sets x 3 reps max speed 30 seconds rest
Landmine combat grip jams 12 sets x 3 reps speed 30 seconds rest
Slow yoke walk bodyweight x 5 trips x 10 yards
Landmine twists 5 sets x 5 reps 30 seconds rest
Weighted decline sit-ups 5 sets x 5 reps heavy
Stand on ball for time

Day Three
Vest only broad jumps 50 yards x 3 trips 1.5 minutes rest
Bear squat machine 80% max x 2 singles
Free bodyweight squats x 20 reps x 1 set
Standing calves 5 sets x 12 reps
Seated calves 5 sets x 12 reps
Stretch calves
Chins with vest 5 sets x 5 reps
Dumbbell upright rows strict form 6 sets x 8 reps 1 minute rest
Seated incline dumbbell curls 13 sets x 3 reps 15 seconds rest
Dumbbell swings 8-8-8 eight reps on arm; switch arms and then perform two handed
5 sets 45 seconds rest

Devastating in the Corners:
Professional Hockey Cycle that Puts
Opponents through the Boards

By Steven Helmicki

“Complacency in the quiet corners will relieve you of the opportunity to see the face of the opponent who puts you in the stands where all non-explosive athletes belong.”-sch

This is a three week off- season cycle

Day 1

single broad jumps with dumbbells
Immediately followed by
2 reps in the power squat
Immediately followed by
45 seconds on the treadmill 80% speed

15 sets x 35 seconds rest

2 minutes rest/hydration

Explosive power rows
6 sets x 3 reps x 30 seconds rest

2 minutes rest/hydration

Power shrugs
6 sets x 3 reps

2 minutes rest/hydration

Hammer curls
15 sets x 2 reps x 10 seconds rest

1.5 minutes rest/hydration

Dumbbell/kettlebell swings

1 minute straight x 2 sets x 1 minute rest

Day 2

Power squats one set (50 reps week 1, 65 reps week 2, 75 reps week 3)

Step-ups 1 minute straight x 3 sets

Close grip incline bench x 45 reps

100 pullovers

100 pushdowns

100 curls

100 swings

Day 3

5 vertical jumps with dumbbells
Followed by 5 deadlifts

6 sets immediately following each other

Elbows in overhead presses with dumbbells
6 sets x 5 reps every 10 seconds

Very light dumbbell/kettlebell swings 250 reps in 5 minutes

The Explosive Power Factor:
Training Athletes for Crushing Power

By Steven Helmicki
World Champion Powerlifter, USA Weightlifting Coach

The tendency to migrate towards softer training styles as an off shoot from rehabilitation exercises has slowly deteriorated the strength and explosive power base of much of sports training. Speed and safety have been preached to the point of paranoia. This leaves many athletes without the necessary power to be dominant based on their individual genetic potential.

Safety is quickly compromised if an athlete is not trained to absorb and inflict the shock necessary for most contact sports. Correcting firing patterns and imbalances have their place, but as size and speed increase, explosive power and bodies designed to absorb punishment are an absolute necessity for effectiveness and longevity.

How can this be accomplished? Through a system that takes into account every aspect of the individual athlete and the sport and then employs the most streamlined economy of training.

What system best reflects that? The Primordial Strength System. We train to win. Period.

Biceps Training

by Steven Helmicki

“Over our heads peaks should rise above the clouds of weakness and grip survival deliberately.”

Lying flat bench curls with kettlebells
1 x 20
1 x 15

Straight bar power curl from the floor
3 x 1
1 x 2

Belt squat rope curls
25 x 1

Kettlebell iron cross curls

1 x 15

Belt squat rope curls
1 x 20

Kettlebell preacher curls
1 x 15

Kettlebell alternate curls
1 x 20

Jump stretch mini band bent over curls
4 x 8
3 x 8
2 x 8
1 x 8

Drop sets

Weighted chins x 2

Triceps/Rear Deltoid War

by Steven Helmicki

“We are strong or weak from the back. What someone sees from behind should frighten them into retreat.”

Two arm kettlebell triceps extension moderate weight
Set of 6,8,10,12 reps

One arm light weight kettlebell triceps extension across body
2 sets x 18 reps

Belt squat seated triceps rope extensions
1 set x 20 reps

100 mini- band pushdowns

Single arm belt squat machine double rope kickbacks
2 x 5 reps

Kettlebell two hand French press
1 set x 20 reps
1 set x 10 reps
1 set x 5 reps

Rear delt trap wreck
Belt squat machine bent over rope half supermans
2 sets x 5

Kettlebell bent over laterals
1 set x 20 reps

Band crossed diaganal out bent laterals
1 set x 8
Band bent laterals
1 set x 8

Kneeling belt squat rope face pulls
1 set x 8 reps

Other Articles by Steven Helmicki

The Lineman’s Evolution

The Making of a Road Grater with Racing Speed

Articles by Our Affiliates

David Morgan MA, CSCS "D", NSCA CPT "D"
Enhanced Fitness and Performance

"Interval Training with Kettlebells for Combat Sports"

Read the artice here

***

Dr. Michael Yessis
EliteFTS

"Injuries Can Be Prevented"

Read the artice here

Video Clips

5 Questions with Lionel Thompson
New!
<