World Champion Jordan Jovtchev takes us through the second part of his conditioning workout for rings.
View PART 1 of his ring strength here
Share your videos and ideas at Gym Momentum. Keep the Momentum going!
World Champion Jordan Jovtchev takes us through the second part of his conditioning workout for rings.
View PART 1 of his ring strength here
Share your videos and ideas at Gym Momentum. Keep the Momentum going!
As you can tell this week has been devoted to ways to spice up your conditioning program. There are countless EXPERTS on gymnastics strength. I am NOT one of them.
Most coaches must be a jack of all trades, but a master on none. We are responsible for not only skill training, routine composition, safety, education, and mental health of their gymnasts, but also their conditioning. I get frustrated when I feel our conditioning has gotten into a rut or when I feel that our lack of strength is preventing us from accomplishing our skill goals.
There are Four basic principles that will help coaches to evaluate strength training. Each conditioning program should be:
What are the exercises?
Gymnastics conditioning can be distilled to a group of only seven fundamental movements. Coaches should be aware that gymnasts train movements – not muscles. Bodybuilders train muscles and muscle groups. Patients recovering from surgery or immobilization train muscles and muscle groups. Gymnasts and virtually all other athletes train movements. While this may seem to be a trivial distinction, the difference is absolutely fundamental to athlete conditioning. With only a few exceptions, most gymnastics movements are multi-joint, multi-planar, and multi-directional. Simple uniplanar movements rarely mimic sport movements and result in a somewhat misplaced priority for training and conditioning.
Training for gymnastics conditioning consists of the following fundamental movements:
Any complete conditioning program for gymnastics should include these movements. Therefore, a circuit program should have at least seven stations. While more exercises are certainly possible, and in some cases desirable, these seven movements are the “core” exercises.
I view conditioning in stages. Looking at what I want at the END. If my goal is for an athlete to do sets of cast handstands by nationals next year. Once you strengthen a shape and have a basic action you move through the shape. Then do gymnastics skills in sequence.
Just a very basic Example-
Step 1- Hold Hollow and Rope climb
2. Hollow hold to V up Slow
3. Hollow hold to V up Fast
4. Kip Pull with Bungee
5. Cast pull with bungee
6. Mean 18 with medium weight
7. mean 18 with heavier weight. By this point they should be doing rope climb with No legs and good form
8. Spotted Cast handstands in a row (for Body shape)
9. Spotted hanging uprises
10. Planche leans/ Bounce handstands
11. Cast Handstands alone in a row
12. Spotted Kip Cast handstands in a row
13. Sets of 5 Kip cast handstands in a row.
Share your ideas on conditioning and strength here! Keep the Momentum going.
Mary Lee Tracy Shares another set of great exercises for Core strength at Beam. Check out her youtube page to get even more great drills.
View Part of of Mary Lee’s Beam Core Strength here
Share your drills and ideas at Gym Momentum. Keep the Momentum going!
World Champion Jordan Jovtchev Shares some great Conditioning Ideas and Exercises on Rings.
Share Your drills and Ideas with Gym Momentum! Keep The momentum going!
Mary Lee Tracy shares some great exercises for core conditioning at Beam. Check out her youtube page to get some other great drills.
Share your drills and exercises at Gym Momentum.
As a coach and club owner, having a good relationship with a physical therapist is not just good for the health of the gymnasts, it is good for the health of my business.
Why is this important to the coach?
Healthy athletes = more reps in the gym.
I have always felt that the key to high level gymnastics is getting enough reps in of skills. A gymnast who is missing reps because of injury will not be as successful as the gymnast who is getting in more reps.
Healthy athletes = better competitor
A healthy athlete who is NOT worried about landings or take offs that hurt will be a better competitor because it allows them to focus on other things like straight legs, straight arms etc.
Healthy athletes = consistent workouts
When you look at workouts it is not really what happened on Monday, what matters is what happens in a month of Mondays.
Healthy athletes = easier motivation in the gym
Let’s face it, the kids with injuries in the gym is not going to be all that motivated to take a lot of turns (that hurt).
Why is this important to the club owner
Healthy athletes = Less lost revenue
You hardly make any money on team anyway. If kids are then working out less hours because they are hurt and then pay less in tuition you are losing money.
Healthy athletes = make team more marketable
If you have a healthy looking team at competitions and practices, kids will want to be part of that and parents will want their kids to be part of it.
Healthy athletes = Outside growth
I have had many parents from other gyms call me and want their daughter to try out because they were tired of her being hurt at her current gym.
Healthy athletes = Bragging rights over other sports
I love it when coaches from other sports encourage their athletes to do gymnastics in the off season to keep them strong AND healthy.
Healthy athletes = Less problem parents
How it works in my gym
PT comes in two or three times per week (only because they are a parent of an athlete). One time per week is what we were doing before.
On the days when I know they will be there I leave a list of gymnasts to see/ evaluate.
The PT consults with conditioning and rehab exercises by GROUP. Our PT noticed that our Level 5s had a lot of asymmetrical core strength. So we were able to change some of the conditioning exercises to deal with it. They also consult with conditioning and rehab exercises for individuals.
Triage- Every once and a while there is a gymnasts who crashes while the PT is in the gym. You never want that to happen but it is always good to have a more qualified person there to handle it.
Nuts and bolts
Each event has specific exercises related to that event.
On Vault we have exercises for ankle, knees and wrists.
On Bars we have exercises for wrists, elbows and shoulder.
On Beam we have exercises flexibility and ankles.
On Floor we have exercises for core strength and back.
Exercises are posted and changed about every 3-4 weeks. ATTITUDE towards the exercises is as important as the exercises themselves. We explain WHY and the WHAT of each exercise.
These stations are part of their warm up or part of a circuit. This gives them something to do instead of hanging out talking!
Drinking, Stealing and Swearing. Lessons My Mom Taught Me.
Some of you may even know My Mom. I see you post stuff on her Face Book Page! I largely am who I am today because of the lesson my Mom taught me. She was a single mom for most of my youth. We didn’t have a lot, but we never went with out. Now I want to share them with you. By the Way- If you haven’t called your mom today, you should.
To DRINK from the Fountain of youth: I really believe that getting OLD is a mind set. I learned that you are as young as you want to be.
To SWEAR to do my best at what ever I set out to do. She always told my brother and I, “If you have a job flipping burgers, be the best damn burger flipper. It’s the only way you will move up.”
To STEAL time away to be with friends and family. Mom was always busy, but she always made time for friends.
Read on: [Read more…]
You hear the term mental toughness used all the time. So and so is labeled mentally tough, what does that mean? What is mental toughness? Can you teach it? Can you learn it? I don’t believe in mental toughness, never have. I think mental toughness is a term without much meaning; it is a convenient label that is often used as an excuse.
I do believe in willpower, determination and perseverance. Athletes who are mentally strong achieve that because they work to strengthen their willpower muscles with consistent steady effort. They use failures as stepping-stones to success. (see Failure, a prerequisite to success) They will take risks, but above they are consistent and steady in their approach. All the best athletes that I have been around have those qualities.
I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed. – Michael Jordan
I don’t believe you can teach mental toughness by doing mindless workouts that make the athletes tired.
The willpower and determination that builds mental strength comes from consistent mindfull effort day in and day out, exercise-to-exercise, set-to-set throughout the workout each day. There are no magic workouts to develop this. It is a mindset; it is a willingness to put yourself in positions that test your concentration, your determination and your ability to execute in stressful situations. You are what you train to be, if you go through the motions and just do the work you are not building the mental strength necessary to excel in the competitive cauldron. Bring your mind to the workout, be fully engaged and build mental strength to parallel the physical strength, speed and endurance necessary to give yourself a chance to succeed.
It all comes down to the fact that we work with children and we can help break the cycle of obesity by keeping kids active and setting the tone for an active lifestyle into adulthood. The costs of Obesity are staggering.
* $190 billion a year in excess medical spending
* Many costs borne by non-obese, as in higher insurance premiums
Here is an article I recently read that has some pretty useful information. Get information out to your customers about how you are the FIRST LINE of defense in helping prevent Obesity in their children.
Tony
By Sharon Begley
NEW YORK, April 30 (Reuters) – U.S. hospitals are ripping out wall-mounted toilets and replacing them with floor models to better support obese patients. The Federal Transit Administration wants buses to be tested for the impact of heavier riders on steering and braking. Cars are burning nearly a billion gallons of gasoline more a year than if passengers weighed what they did in 1960.
The nation’s rising rate of obesity has been well-chronicled. But businesses, governments and individuals are only now coming to grips with the costs of those extra pounds, many of which are even greater than believed only a few years ago: The additional medical spending due to obesity is double previous estimates and exceeds even those of smoking, a new study shows.
Many of those costs have dollar signs in front of them, such as the higher health insurance premiums everyone pays to cover those extra medical costs. Other changes, often cost-neutral, are coming to the built environment in the form of wider seats in public places from sports stadiums to bus stops.
The startling economic costs of obesity, often borne by the non-obese, could become the epidemic’s second-hand smoke. Only when scientists discovered that nonsmokers were developing lung cancer and other diseases from breathing smoke-filled air did policymakers get serious about fighting the habit, in particular by establishing nonsmoking zones. The costs that smoking added to Medicaid also spurred action. Now, as economists put a price tag on sky-high body mass indexes (BMIs), policymakers as well as the private sector are mobilizing to find solutions to the obesity epidemic.
“As committee chairmen, Cabinet secretaries, the head of Medicare and health officials see these really high costs, they are more interested in knowing, ‘what policy knob can I turn to stop this hemorrhage?'” said Michael O’Grady of the National Opinion Research Center, co-author of a new report for the Campaign to End Obesity, which brings together representatives from business, academia and the public health community to work with policymakers on the issue.
The U.S. health care reform law of 2010 allows employers to charge obese workers 30 percent to 50 percent more for health insurance if they decline to participate in a qualified wellness program. The law also includes carrots and celery sticks, so to speak, to persuade Medicare and Medicaid enrollees to see a primary care physician about losing weight, and funds community demonstration programs for weight loss.
Such measures do not sit well with all obese Americans. Advocacy groups formed to “end size discrimination” argue that it is possible to be healthy “at every size,” taking issue with the findings that obesity necessarily comes with added medical costs.
The reason for denominating the costs of obesity in dollars is not to stigmatize plus-size Americans even further. Rather, the goal is to allow public health officials as well as employers to break out their calculators and see whether programs to prevent or reverse obesity are worth it.
LOST PRODUCTIVITY
The percentage of Americans who are obese (with a BMI of 30 or higher) has tripled since 1960, to 34 percent, while the incidence of extreme or “morbid” obesity (BMI above 40) has risen sixfold, to 6 percent. The percentage of overweight Americans (BMI of 25 to 29.9) has held steady: It was 34 percent in 2008 and 32 percent in 1961. What seems to have happened is that for every healthy-weight person who “graduated” into overweight, an overweight person graduated into obesity.
Because obesity raises the risk of a host of medical conditions, from heart disease to chronic pain, the obese are absent from work more often than people of healthy weight. The most obese men take 5.9 more sick days a year; the most obese women, 9.4 days more. Obesity-related absenteeism costs employers as m u ch as $6.4 billion a year, health economists led by Eric Finkelstein of Duke University calculated.
Even when poor health doesn’t keep obese workers home, it can cut into productivity, as they grapple with pain or shortness of breath or other obstacles to working all-out. Such obesity-related “presenteeism,” said Finkelstein, is also expensive. The very obese lose one month of productive work per year, costing employers an average of $3,792 per very obese male worker and $3,037 per female. Total annual cost of presenteeism due to obesity: $30 billion.
Decreased productivity can reduce wages, as employers penalize less productive workers. Obesity hits workers’ pocketbooks indirectly, too: Numerous studies have shown that the obese are less likely to be hired and promoted than their svelte peers are. Women in particular bear the brunt of that, earning about 11 percent less than women of healthy weight, health economist John Cawley of Cornell University found. At the average weekly U.S. wage of $669 in 2010, that’s a $76 weekly obesity tax.
MORE DOCTORS, MORE PILLS
The medical costs of obesity have long been the focus of health economists. A just-published analysis finds that it raises those costs more than thought.
Obese men rack up an additional $1,152 a year in medical spending, especially for hospitalizations and prescription drugs, Cawley and Chad Meyerhoefer of Lehigh University reported in January in the Journal of Health Economics. Obese women account for an extra $3,613 a year. Using data from 9,852 men (average BMI: 28) and 13,837 women (average BMI: 27) ages 20 to 64, among whom 28 percent were obese, the researchers found even higher costs among the uninsured: annual medical spending for an obese person was $3,271 compared with $512 for the non-obese.
Nationally, that comes to $190 billion a year in additional medical spending as a result of obesity, calculated Cawley, or 20.6 percent of U.S. health care expenditures.
That is double recent estimates, reflecting more precise methodology. The new analysis corrected for people’s tendency to low-ball their weight, for instance, and compared obesity with non-obesity (healthy weight and overweight) rather than just to healthy weight. Because the merely overweight do not incur many additional medical costs, grouping the overweight with the obese underestimates the costs of obesity.
Contrary to the media’s idealization of slimness, medical spending for men is about the same for BMIs of 26 to 35. For women, the uptick starts at a BMI of 25. In men more than women, high BMIs can reflect extra muscle as well as fat, so it is possible to be healthy even with an overweight BMI. “A man with a BMI of 28 might be very fit,” said Cawley. “Where healthcare costs really take off is in the morbidly obese.”
Those extra medical costs are partly born by the non-obese, in the form of higher taxes to support Medicaid and higher health insurance premiums. Obese women raise such “third party” expenditures $3,220 a year each; obese men, $967 a year, Cawley and Meyerhoefer found.
One recent surprise is the discovery that the costs of obesity exceed those of smoking. In a paper published in March, scientists at the Mayo Clinic toted up the exact medical costs of 30,529 Mayo employees, adult dependents, and retirees over several years.
“Smoking added about 20 percent a year to medical costs,” said Mayo’s James Naessens. “Obesity was similar, but morbid obesity increased those costs by 50 percent a year. There really is an economic justification for employers to offer programs to help the very obese lose weight.”
LIVING LARGE, BUT NOT DYING YOUNG
For years researchers suspected that the higher medical costs of obesity might be offset by the possibility that the obese would die young, and thus never rack up spending for nursing homes, Alzheimer’s care, and other pricey items.
That’s what happens to smokers. While they do incur higher medical costs than nonsmokers in any given year, their lifetime drain on public and private dollars is less because they die sooner. “Smokers die early enough that they save Social Security, private pensions, and Medicare” trillions of dollars, said Duke’s Finkelstein. “But mortality isn’t that much higher among the obese.”
Beta blockers for heart disease, diabetes drugs, and other treatments are keeping the obese alive longer, with the result that they incur astronomically high medical expenses in old age just like their slimmer peers.
Some costs of obesity reflect basic physics. It requires twice as much energy to move 250 pounds than 125 pounds. As a result, a vehicle burns more gasoline carrying heavier passengers than lighter ones.
“Growing obesity rates increase fuel consumption,” said engineer Sheldon Jacobson of the University of Illinois. How much? An additional 938 million gallons of gasoline each year due to overweight and obesity in the United States, or 0.8 percent, he calculated. That’s $4 billion extra.
Not all the changes spurred by the prevalence of obesity come with a price tag. Train cars New Jersey Transit ordered from Bombardier have seats 2.2 inches wider than current cars, at 19.75 inches, said spokesman John Durso, giving everyone a more comfortable commute. (There will also be more seats per car because the new ones are double-deckers.)
The built environment generally is changing to accommodate larger Americans. New York’s commuter trains are considering new cars with seats able to hold 400 pounds. Blue Bird is widening the front doors on its school buses so wider kids can fit. And at both the new Yankee Stadium and Citi Field, home of the New York Mets, seats are wider than their predecessors by 1 to 2 inches.
The new performance testing proposed by transit officials for buses, assuming an average passenger weight of 175 instead of 150 pounds, arise from concerns that heavier passengers might pose a safety threat. If too much weight is behind the rear axle, a bus can lose steering. And every additional pound increases a moving vehicle’s momentum, requiring more force to stop and thereby putting greater demands on brakes. Manufacturers have told the FTA the proposal will require them to upgrade several components.
Hospitals, too, are adapting to larger patients. The University of Alabama at Birmingham’s hospital, the nation’s fourth largest, has widened doors, replaced wall-mounted toilets with floor models able to hold 250 pounds or more, and bought plus-size wheelchairs (twice the price of regulars) as well as mini-cranes to hoist obese patients out of bed.
The additional spending due to obesity doesn’t fall into a black hole, of course. It contributes to overall economic activity and thus to gross domestic product. But not all spending is created equal.
“Yes, a heart attack will generate economic activity, since the surgeon and hospital get paid, but not in a good way,” said Murray Ross, vice president of Kaiser Permanente’s Institute for Health Policy. “If we avoided that heart attack we could have put the money to better use, such as in education or investments in clean energy.”
The books on obesity remain open. The latest entry: An obese man is 64 percent less likely to be arrested for a crime than a healthy man. Researchers have yet to run the numbers on what that might save.
It is a given that a coach should be as knowledgeable as possible.
What are you doing to today to learn and to get better? As coaches we should be constantly learning. No doubt we should question the specialists and experts, read and research, observe other coaches and other sports – that is all fine and well but don’t miss the forest for the trees. Every training session, each interaction with an athlete is an opportunity to learn.
I can only speak for myself but in my early days of coaching (when I knew everything) I missed out on many learning opportunities because I was too busy talking to listen and see. Don’t repeat my mistakes, listen, carefully observe, step back and think before you speak. Each day look at the world with new eyes, seek out the learning opportunities your athletes can teach you, it is as much as any book or expert.
Listen to what they say, watch what they do, see how they solve movement problems, they are a wealth of information and they are there everyday for us to learn from.
I am not fond of people calling coaching an industry, coaching is a profession. Because it is a profession there are certain characteristics of being professional that I feel are very important These are some of my thoughts on what it takes to be a professional in today’s fast paced world of instant information.
Passion – A genuine enthusiasm for what you do. Not just when there are crowds and on game day but everyday.
Belief – Believe in what you do and live your beliefs.
Grunt Work – 90% of coaching is grunt work. It is doing the mundane tasks that are essential. .
Experience – Train for several sports, coach several sports. There is no substitute for having to put your butt on the line on game day as player or a coach. This is essential. This does not mean you have to be a star, but at least participate.
Study and observe – Get around great coaches. See how they work. See how they praise and how they correct. Learn everything they do. Observe their body language. Listen and see how they communicate.
Learn & Research – Read scientific journals, coaching journals, technical journals. Get away from the Internet and go for straight facts. Study video.
Practice – Get proficient at the skills you must teach. Be able to capably demonstrate the movements. Know skill progressions and how to teach them.
Develop a coaching eye – Train yourself to observe without a visual bias.
Be Organized – Plan and have a contingency plan. Be on time and stay late.
Look the Part – Get fit, dress the part and dress appropriately.
Communication Skills – Sharpen them. Realize all the dimensions’ of communication. Remember communication is not sending it is also receiving.
Have a life – Take care of your family and reserve some time for yourself.
As a last thought remember: it takes at least twenty years to be an overnight success so don’t be in a hurry, take your time.