Tag Archives: exercise

The Physical Space: A Coach Hays Rant

Rest Day Read (SR-57)

The Physical Space a Coach Hays Rant

The secret to physical preparation lies in the the work.  The physical space is a vital component of that work.  The outpouring of heart and soul, blood and sweat, time and effort, is key.  The pressure applied by the athlete toward themselves over time prepares the body for physical challenge, much like pressure applied to carbon over time results in the formation of a diamond.  Hard work, every day, every minute, every second.

The secret to success is not a shiny new training space with matching new pieces of equipment.  The success lies not in mirrors and color coordinated outfits.  The success lies in offering a good physical space which, above all else, is safe and effective. Let me repeat, safe AND effective. A good physical space needs heavy things to lift, move and carry.  It needs places to hang from, drag things over and move upon.

The environment has to be welcoming, the athletes should want to go there to work.  Athletes should know they are expected to be there.  The cultivated physical, mental and emotional environment must make the athlete want to show up and put it out there every session.  Everyone gets better, everyday.  That is how teams are made.  That is how athletes learn to trust each other and become a unit, a team.  Players know their teammates are putting it out there.  Hard work and trust become contagious.  Then the diamonds are formed.

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Do It. Did It. Done It!

Rest Day Read (SR-51)

Do It. Did It. Done It!

“Johnny did P90X”

“Mary did RKC”

“Andrew did CrossFit”

“Elizabeth did Maximum Effort Black Box (MEBB)”

“Frank did Bigger, Stronger, Faster(BSF).”

I was sitting in the doctor’s office with one of the offspring today.  It was quite the extensive visit, so I had the chance to read a couple Men’s Health magazines from their selection of reading materials.  It had been several years since I have even opened a MH issue.  I subscribed for a year to their spinoff Men’s Fitness a while back, but that was about it.  I was amazed how many “workout” systems they present in ONE issue of their magazine.  It sent my mind reeling.  Do you realize how many “workout” systems there are out there?  I imagine it is somewhere into the thousands.  And in the rise of internet based information, that number probably is more into the tens of thousands.  With the incredible number of choices and information floating around out in the world, how are we supposed to know what we are supposed to be doing for fitness?  Which choice is the correct answer?

Do, Did, Done.

Set a goal and get to the “do”.

Make a plan and make it a “did”.

Then get after the goal and get it “done”.

There are many ways to exercise, find one you like and get moving.  Walk, run, air squats, weightlifting, dancing, sports, etc.  Like TV?  Well do something during commercial breaks.  Just hop off your keister and get busy.

Do, Did, Done.

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Dr. Lon Kilgore’s Genetic Potential

Rest Day Read (SR-34)
Genetic Potential by Dr. Lon Kilgore
“Humans are built to be active to survive, but the modern sedentary lifestyles lead to inactivation of the genes related to survival (the fitness and performance genes)”
“What is preferable for most of us is a broad-spectrum adaptation that will make a more functional human animal. To be truly fit to survive, fit to live, fit to work, fit to play, we need to drive across-the-board adaptations, aerobic and anaerobic, metabolic and structural, and we need a system of training that activates every performance gene in its path. Unlike weight training or traditional endurance work alone, Cross-Fit style mixed-mode training capitalizes on an athlete’s complete set of performance-related genes and produces a comprehensive fitness adaptation.”

Dr. Lon Kilgore hits the nail on the head with this article. Genetically, we Homo sapiens are designed and programmed to lead a physical lifestyle, yet we are constantly inventing and choosing ways to avoid or hide from our genetic destiny. Fortunately, there is a simple solution to this complex problem, become physically active and become physically active across the board with a variety of strength, power and endurance activities. There is great wisdom in Dr. Kilgore’s words, but we must implement these ideas and begin to use exercise to trigger the dormant genetics we have neglected. Change will happen. It has to happen, it is written in you genes.
Dr. Kilgore is one of the best in my opinion. Of course, being a Kansas State University A&P graduate doesn’t hurt, but he has a tremendous gift for breaking down the complex principles of kinesiology and anatomy & physiology into digestible pieces. His book, Starting Strength, co-authored by weightlifting legend Mark Rippetoe, is a must read for anyone interested in strength training the correct way and a foundation of my personal library. It is a well of information and technique perfectly suitable for self-teaching the basics of strength training in a safe and correct manner. I highly suggest owning and reading this book.
When I used to be the volunteer summer strength and conditioning coach at Clay Center Community High School, my whole program was based on the genetic potential our athletes. We are population of genetically middle/low weight wrestlers. Athletic, explosive, talented, but not big. We could not do anything about our physical size, so we focused on developing explosive powerful athletes that would play violent, aggressive football. Our credo was to get a little more explosive, get a little more stronger, get a little more faster every day! More on this later…

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Happy Fitness New Year!

Fitness New Year
Back on January 1, 2010, I designated April Fool’s Day 2010 as the first day of the Fitness New Year. Well, today is the day! And I must admit, it wasn’t a bad idea. The weather was cold, crappy and there was a buttload of snow on the ground 1-1-2010. Today? Well in Clay Center, KS, it is absolutely beautiful; sunny and mid-70s with the associated Kansas “breeze”. I know, I know, I am a freaking genius! No, not really, but today is as good of day as any to turn over a new leaf.
Start today with a clean slate, eat better, move more often and use movements that expand your range of motion as much as possible. Baby steps are still steps!
Last night it was 80+ degrees. The Mrs. Hays and myself went on our first “real” bike ride of the year. After going up the Hill from Hell, The Mrs. Hays actually admits she wishes she would have not stopped Fam-Fit over the winter. HA! Can I use that as a ringing endorsement? Sure, I can…

Fam-Fit
Enjoy 30 minutes of favorite outdoor activity.
(Me, I took the day off, had a parade then pulled the rose bushes out. Proceeded to cut out an area of the nasty Bermuda grass then expanded the vegetable garden in a Napoleonic fashion to double the empires previous size.)

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Rest Day Read 2-23-10

Rest Day Read (SR-11)
Exercise as Medicine?
SR-11a An ADHD Med Without Side Effects by ADDitude Magazine Editors
“Exercise turns on the attention system, the so-called executive functions-sequencing, working memory, prioritizing, inhibiting, and sustaining attention…On a practical level, it causes (ADHD) kids to be less impulsive, which makes them more primed to learn.”
SR-11b Riding is My Ritalin by Bruce Barcott
“For the past 30 years, athletes, coaches, sports psychologists and medical researchers have probed and debated one of the most complex mysteries of the human body: How does exercise affect the brain? Common sense and our own experience tell us it does something. Every parent knows the best way to settle down a hopped up kid is to take him out to the playground and run the bug juice out of him. A generation ago, teachers and coaches frequently use this approach as well.”

Folks, we need more “bug juice” run out of us. In a previous post, the evidence suggests a mutation in the “wandering” gene may play a role in ADHD. Let’s see, we can treat a genetic predisposition to want to move (and go, go, go) by exercising the body/brain or we can overload with medication. Which should we choose? Which would we choose? Which DO we choose?

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Fam-Fit Rest Day Read

Rest Day Read (SR-7)
(Note: The next several Rest Day Reads and associated commentaries are going to be on the subject on the benefits of exercise.)
The Deadliest Sin by Johathan Shaw
“America loves to think of itself as a youthful nation focused on fitness, but behind the vivid media images of robust runners, Olympic Dream Teams, and rugged mountain bikers is the troubling reality of a generation of young people that is, in large measure, inactive, unfit and increasingly overweight.”

“”The modern lifestyle is a radical departure from the one in which we evolved. Though scholars disagree on the relative amount of time that our hunter-gatherer ancestors spent running versus walking, the evidence suggests that they covered a lot of ground either way: 10 to 20 kilometers a day walking among men and about half that for women”, says professor of biological anthropology Richard Wrangham.”

H1N1 Outbreak! The panic was everywhere. The nation’s medical system shifted into high gear to fight this dangerous strain of influenza. The education of the people, the vaccination of the people, the hand washing skills, the coughing/sneezing skills and the awareness we developed over the course of the last year helped avert a medical disaster. The people of the United States of America should all reach back to pat themselves on the back for their response. Then we should all turn and slap ourselves across the face. Why you ask? Because, we have become nation sitting-on-our-asses and eating ourselves to death. Obesity and its myriad of disease side-effect is THE major issue in our society, yet we seem to ignore the 800 lb. gorilla sitting in the corner. The evidence is out there and it is starting to stack up in such a overwhelming pile its simply can no longer be ignored: A large percentage of the medical problems in our country can improve with exercise.
Hey, Mr. Obama, want a REAL health care plan? You want a plan to lower health care costs and save billions of dollars? Let’s spend 5% of the amount you propose for health care reform and use it to promote fitness for all ages. Let’s use it to get people moving. Let’s get Americans living, learning, thinking and innovating. Now, that would be a real stimulus package.

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