Coach Bill Jacobs

Summer Workout

2011-06-19T12:41:00.000-07:00

Summer Workout Profile
Step One - Seeing is believing - You get what you teach - Set written goals for each player!
1.Pics of Each Player - Front-Back-Side
2. Body Ht___ Body Wt____ Re-Check Each Month
3. Body Measurements - Goals for Each Month
1/2 to 1 Inch A. Neck ___
1/4 Inch to 1/2 inch B. Biceps Rt___ Lt___
1/4 Inch C. Forearms Rt___ Lt___
1/4 Inch D. Wrist Rt___ Lt___
1 to 2 Inches E. Chest ___
1 to 2 Inches F. Waist ___
1 to 2 Inches G. Hips___
1 to 2 Inches H. Thighs Rt___ Lt___
1/4 to 1/2 Inches I. Calves Rt___ Lt___

Step Two - Growth is a function of Smart, Intense Work + Variety of Stimulation + Diet = Positive Growth
1. Intense Contractions of muscle or groups of muscles is the key - Reps only significant when hard contractions are involved
2. Variety can be accomplished by - Full Body Workout 3 times a week or Split Work Outs 4 times a week - Many other simple ways to do this!
3. Diet - Most neglected part of training
A. Diary - Each player should establish an eating and workout diary - Written goals are 60% more achievable than unwritten goals (Bo's law)
B. Basal Metabolism established with 3 days of normal eating!
C. To Lose or Gain - Increase 500 Cals up or down 500 from the Basal Metabolism
D. Balanced Meals - Minimum junk food - Most junk food/fast food has a lot of hidden sugar content
E. 5 to 6 meals a day - Balance Fruit-Vegetables-Dairy-Meat-Fish-Vegetables!!!
4. Rest - Need a minimum of 8 hours a night to Grow Right!

Step Three - Proper warm-up! Get overall body warmed-up. All joints! All muscles!
1. Dynamic Stretch - refer to Jump Stretch Flyer
2. Dynamic Movement - Use position specific movements
Note - Use One 50 lb light (Jump Stretch) band purple or two 25 lb mini bands red

Step Four Strength Workout - Total Body - Refer to Videos (Coach Bill Jacobs on YouTube or http://www.coachbilljacobs.com/) Posture + Integration = Performance
1. Neck - Flexion and Extension - Scapulas Back
2. Neck - Triceps - Scapulas Back
3. Traps - Biceps - Scapulas Back
4. Shoulders - Push Press - Power Clean????--Scapulas Back
5. Chest - Bench - Inclines - Declines - Scapulas Back
6. Back - Bent Over rows - Scapulas Back
7. Back - Deadlift - Scapulas Back
8. Legs- Squats - Quads - Glutes - Hams - Scapulas Back
NOTE - Home work Assignment - Learn to contract muscles of the body - Contraction + Integration = Power
NOTE - Use one 25lb mini red band or 10lb micro orange band for Upper Body. Use two 25lb or one 50lb for the lower body
Note - Start with 3 sets of 6 reps and work to three sets of 10 reps

Step Five - Resistance Training - two light bands together - 50lb purple
1. Running Form Forward
2. Lateral Shuffles Rt and Lt
3. Running Form Backwards
4. Hip Turns Forward & Back - Right to Left

Contact me at http://www.coachbilljacobs.com/ with questions or for equipment needs

Back to the Future - Neck Training!

2011-04-13T07:49:00.000-07:00

click to view my latest video - 4 Way Neck Harness Training

What has been the biggest clinic topic of the last year and a half? The Importance of Neck Training!

Types of training used most today

1. Manual neck training with partner or coach

2. Neck Machines - Most common neck machines - Nautilus, Hammer, Pendulum, Power Lift seated and ground based

3. Plate loading neck work

4. Band resistance

NOTE -How many muscular 20 inch plus necks and great upper traps do you see today at any level??

Think of the players of yesterday - Butkus, Nobis - They had great necks!

Types of training done yesterday

1. Neck Harness

2. Neck Bridging

NOTE: Ever see a wrestler with no neck or traps?

Tips to go with my latest instructional video on Neck Harness Training (shown above)

1. Start with a good leather neck harness- Best to be able to adjust it so multiple athletes using it can have their own towel over their head and then the harness.

2. Weight resistance - minimal resistance, maximum reps. Start with light weight and high reps (25 or better)! Note - work up to 50 at least before raising weight.

3. Exercises to concentrate on:

A.Up Right Scapulas back - chin chest to ceiling - middle -right - left -fatigues - finish off with the first 10 degrees of chin movement

B. Athletic - i.e. football position - proceed to repeat the above process!

COACHING POINTS

1. Scapulas re-tracked in all positions

2. Chin only is moving. If the body is moving you have too much weight /no ballistics

3. When you can not do any more reps full range - do another 3 to 5 moving the chin as much as possible.

4. Search for muscle involvement from

A. Head & Neck - Muscles

B. Traps- Upper & Lower

C. Back - Lats - Rhomboids - Erectors

D. Glutes & Hams

Shoulder Prehab & Rehab

2011-01-24T09:33:00.000-08:00

Current information is showing a great increase in Shoulder Issues!!!

The Reasons are Multiple

1. Change in Lifting and/or Exercise Techniques taught or not taught - particularly where hands and arms are involved

2. Overuse - Improper maintenance

3. Lack of variety of movements. For example - Very few people do actual physical work, and have little to no participation in sports or physical activities.

4. Lack of Proper Training Protocol - Most programs are still, after all these years, Anterior Chain Dominant!

5. Training is resistance focused, not movement focused

Areas of Movement Development for Shoulder Prehab & Rehab

1.Scapula -Rotation and Retraction - Note* Thumbs Up, In, and DowN

2.Deltoid Development - Anterior, Medial, Posterior, Note*Thumbs Up , In and Down

3.Shoulder Rotation Inward and Outward/Up & Down - Down & UP- Note*using multiple planes - Note* Use Arm and Hand Rotation

4.Trapezoids- Elevation and retraction Note* variety of shrugs and upright row movements- Note* Multiple Planes

5.Neck –Flexion-Extension-Rotation - Spiral!

6.Lats –Retraction, Flexion & Extensions!

7.Stretching & Tractioning of the Shoulder

8. Compression for Circulation

KEY COACHING POINTS

1. Movement Patterns - Remember Body moves in Converging - Diverging Patterns as well as rotational and spiral Note * Use Them!

2.Integrate muscle groups - Search for the muscles that work in a movement - Make them all Work!

3.Powerful and Perfect Reps - Not Momentum and Ballistic moves to get a rep!

4.Muscle Growth Occurs when Variety is used and Resistance is used and Increased. **Note*** Proper eating must feed the growth!

NOTE! IT IS NOT ABOUT THE WEIGHT ! IT IS ABOUT THE QUALITY OF THE WORK !

Training the Neck & Biceps using Jump Stretch Bands

2010-11-04T17:14:00.000-07:00

COMBO TRAINING OF THE NECK AND THE BICEPS - USING JUMP STRETCH BANDS

CLICK HERE TO SEE THE VIDEO
1.Target Areas

A. Triceps area - Focus on contraction of all three heads: inner, outer, & medial heads of the tricep!

B. Neck Area - Static contraction of the neck while doing tricep extensions - Use your power center (i.e. core) to stabilize!

C. Total Body Activation - Drive through the inside of the heels - keep the scapulas retracted - push through the stomach - pull through the glutes!

2. Actions - Contract as hard as possible (regardless of the resistance)

A. Static - Hold neck back - scapulas back - tricep extension - thumbs in - thumbs out - palms up - rotate thumbs

B. Rotate head, neck, & torso to the right and left - tricep extend - thumbs in, thumbs out, thumbs rotating

C. Rotational - trunk rotation right and left - when rotated tricep extend - use all thumb positions

3. Variations - Alternate tricep extensions right arm, left arm!

4. Key Coaching Points
A. Hold at full contraction and double set the full contracted position

B. Return to starting position slowly and under control

C. Move through the movement stopping and starting at different positions of contraction

D. Measure the neck before and after to see results of your full effort!

Testing the Learning & Teaching Principles

2010-10-24T11:48:00.000-07:00

TEST TEST TEST

1. Test - Determine EMPHASIS!
Note: You GET WHAT YOU STRESS especially if you test!
2. Test - Your players for their TOTAL learning and understanding!
Note: Have them run the practice - run the drill - run group - run the team, etc.
*Having to TEACH IT requires you to learn the subject inside and out!
3. Test - DAILY to find out your teaching, and their learning weaknesses before its game day and it is too late!
Note: Daily tests and evaluations make Friday nights and Saturdays a vacation
4. Test - Should be PHYSICAL AND MENTAL INVOLVEMENT even in the classroom!
Note: Put them on the board, make them take notes, and keep a notebook.
*Read and Write - It sharpens them for the Fight!
5. Test - for feedback
Note: COMMUNICATION is King

TEACHING IS THE GREATEST WAY TO OBTAIN THE ULTIMATE MASTERY OF THE SUBJECT

Training the Traps & Biceps using Jump Stretch Bands

2010-10-15T20:22:00.000-07:00

TRAPS AND BICEPS-key coaching points to be used with my TRAP AND BICEP VIDEO!(click to watch)

1. AREAS you should target - If you don't feel the muscles, you can't grow them!

A.Traps

B. Biceps

C. All other muscles should be activated at one time or another as you change positions and movements. This is Ground Base Training at its best!

2. ACTIONS - NOTE POWER OF CONTRACTION SHOULD BE MAXIMAL regardless of the size band you are using.

A. TRAP SHRUGS 1.ELBOWS BACK and beyond the sides. Pull them to the ears/ Keep Traps Re-Tracked/ Bicep Curl!

B. TRAP SHRUGS 2.ELBOWS AT THE SIDE /Bicep Curl and Shrug / Bring the Medial Delts to the ears

C. BICEP CURL ONLY 3./ELBOWS REST ON THE RIBS /Bicep Curl your hands to your ears /Rotate the thumb out and the little finger in

3. VARIATIONS

A. Rotate Right or Left and hold that position and repeat the above movements

B. Rotated Right and Left repeating the above actions

C. Thumb Position - Keep Changing - Thumbs up - Thumbs facing Palm Down - Thumbs out- Rotate thumbs through all three positions

D . Alternate BICEPS -Curling Right then Left

4. KEY COACHING POINTS

A.. Pressure through the inside of your heels as much as possible !

B.. Keep your Scapulas re-tracked and you will feel all the muscles in the body/ Power Center/ Ground Base!

Build Muscle through Food Discipline!

2010-09-21T12:05:00.000-07:00

What is the best product to gain muscle? – Gary S.

Great question, Gary. The simple answer is not a product, but FOOD DISCIPLINE in addition to your workouts is the best way to gain muscle. To do the following is hard, but will give you results!

1st Step – Count your calories for a couple of normal days. Most drugstores have inexpensive calorie counting books, or there is a free app on the Iphone that does it too.

2nd Step – Count your meals. To maintain a healthy metabolism it is recommended to have 5-6 small, yet balanced meals per day

3rd Step - Evaluate your diet, making sure that each meal is balanced (carbs, protein, etc.) Your body needs balanced intake to get the most out of the fuel that you take in. (Dr Sears Book on the Zone Diet is excellent)

4th Step - Tweak your diet. Carbo load earlier in the day, focus on proteins later in the day.

Food is inexpensive and tasty compared to all of the supplements that are out there. Note the key word is supplement (replacing missing nutrients in our diet)

Eat right and you will achieve the results you’re after!

I hope these tips help. Let me know if you have further questions and how you’re doing!

Thanks,

Coach Bill Jacobs

Principle Three - Coaching Points

2010-08-30T18:44:00.000-07:00

TACTILE LEARNING- DEMONSTRATION PLUS TRYING & FEELING ! FEEL IT TO ACHIEVE IT !!

1. TEACH THE WHOLE TO PART SKILL IE. FUNDAMENTAL THEN [ BREAK IT DOWN AND TEACH IT A PART BACK TO THE WHOLE]!

NOTE KEEP REPEATING WHOLE TO PART AND PART TO WHOLE !

2. TEACH THEM TO DO THE TASK PRECISELY [QUICK AND PRECISE NOT FAST AND FRIVOLOUS ]

3. TEACH THEM TO DO THE SKILL IN SLOW MOTION [FEEL EACH PART OR STEP]

4. TEACH THEM TO DO SKILLS FROM THE PROPER POSITION IE POSTURE TO ACHIEVE PROPER EXECUTION [ POSITON+ POSTURE= PERFORMANCE ]

5. TEACH PERFECT REPS [NEVER REPEAT MISTAKES, CORRECT BY OVER CORRECTION OR UNDER CORRECTION ]

NOTE : FOR EVERY BAD HABIT IT TAKES 5000 REPS TO CORRECT IT !!!!!

TEACHING NEEDS TO BE LEARNER ORIENTED !!!!

Teaching Principles Part 2

2010-08-23T08:48:00.000-07:00

TEACHING PRINCIPLES

NO. 2 AUDITORY PRINCIPLE

1. CREATE CORRECT VERBAL VISIONS – THEIR MENTAL PICTURE OF THE TOPIC AND YOURS MUST BE THE SAME

2. DO NOT TELL THEM WHAT NOT TO DO EX- YOU ARE TOO HIGH!

3. DO NOT TELL THEM WHAT TO DO EX- STAY LOW !

4. DO TELL THEM EXACTLY HOW TO DO IT EX- LOWER YOUR HIPS /BEND YOUR KNEES/BE SPECIFIC !

5. HAVE THEM TEACH THE SUBJECT – THIS WILL TELL YOU IF THEY REALLY KNOW WHAT YOU WANT THEM TO KNOW !

COACHING IS TEACHING AT IT’S BEST! BO KNOWS

Teaching/Learning Principles from Bo Schembechler

2010-08-15T10:07:00.000-07:00

Notes/Tips from Coach Bill Jacobs

Visual - Dominate with Fundamentals

1. Do you Maximize VISUAL LEARNING ??? The number one thing to check out about your practice plan is proper use of visual learning.

2. Do you video team, group, ,INDIVIDUAL, drills everyday????

3 . Do you train your players on how to watch a game/practice film?

4. Do you video the weight room? Do the players watch and grade themselves?

5. Do you have the players grade themselves on practice?

2010-06-27T11:32:00.000-07:00

Check out the new installation of Infinity MAX flooring at Texas Tech. Maximize your floor space with Infinity MAX flooring.

See below 25 flush platforms

go to www.coachbilljacobs.com for more information on this and other great products for your fitness or athletic facility.

What's your Learning Style?

2010-02-21T10:19:00.000-08:00

What's your learning style - visual, auditory, or tactile? Keeping these different learning styles in mind while teaching/coaching will help maximize the learning of your students/players.

Take the quiz here to find out what your style is.

Thought for the Day

2009-11-13T11:05:00.000-08:00

"Champions are champions not because they do anything extraordinary, but because they do ordinary things better than anyone else." Chuck Noll

Are you ready for some football?!!

2009-10-31T14:26:00.000-07:00

I visited Washington University in Seattle this week. It's great to see the resurgence of the team under the direction of the new Coaching Staff!

Its old home week in Pueblo Colorado. Tonight we'll be at the CSU-Pueblo Thunderwolves game to cheer on Coach John Wristen and Co. Its great to reconnect with former colleagues and players!

Fight On!

2009-10-13T12:06:00.000-07:00

This past weekend, there were a lot of great games and great performances. Several of these were great to witness. For one, the "Never Say Die" attitude of the Cincinnati Bengals who rallied around their Defensive Coordinator whose wife had just passed away. Another was the enthusiasm of Josh McDaniels and a new fire lighting up the Denver Broncos! Yet another was the apology of the 49ers player for making it "all about him". It just shows the importance of Coaches leading the way to establish a winners culture. These situations must be created, they do no just happen!

C lick here to see Bengals Highlights

Fight on All!

The "Eye of the Tiger"

2009-10-07T12:36:00.000-07:00

During my Football Coaching days for The Colorado College Tigers, I used this song during my motivational pre-game talks. I gave each of my players a Tigers Eye marble at the end of the speech to carry around with them to remind them to keep their "Eye of the Tiger" and keep their focus on and off the field. Click here to see the video from Survivor. An oldie but a goodie!

New Video Featuring the "Godfather of Strength and Conditioning" Boyd Epley

2009-09-23T13:10:00.000-07:00

New Video Featuring Boyd Epley of the Nebraska Cornhuskers

2009-09-10T17:31:00.000-07:00

"Coaching is Teaching at it's Best." This is an old Bo Schembechler slogan! If you're having trouble getting something across to your players approach teaching from all angles:

1ST VIDEO- Make sure they've seen video of themselves doing a task (yes we do that! - check out our videos on you tube http://www.youtube.com/watch?v=yO1qV6yfea4) For example do you take video in the weightroom? Squatting, Cardio, Etc.

2ND VISUAL-Make sure you check what they are watching when they are doing their task! A lot of players (young particularly) watch too many things and see nothing. Be specific in their visual sequence, what to do 1st, 2nd, 3rd. This also will speed them up because they will anticipate what each step will show. For example:watch contraction of the thigh inner-outer-etc.

3RD FEEL- This is extremely important. Make them go through it in slow motion forward and backwards plus backwards and forwards. For example, on the Hammer Strength Jammer, have the player start from a coiled position and then go to full extension. Then, start a full extension and go to starting position , going slowly both ways.

NUMBER ONE WAY TO LEARN IS VISUAL

Weeks Travel

2009-08-23T10:32:00.000-07:00

Travel this past week included stops at:

1.WVU – Got to check out Defensive weight workout impressively run by Coach Michael Joseph and his Staff.

A.KEYS EVERYONE WORKING NO TALKING NO STANDING NO RESTING

B. COACHING KEY POINTS OF TECHNIQUE MOVING FROM PLAYER TO PLAYER COACHES EYES CONSTANTLY CHECKING THEM OUT

2.CAL PA CAL UNI BROTHER MIKE OFFENSIVE COORDINATOR AND NEPHEW MIKE DEF LINE COACH PRE SCRIMMAGE WORK OUT

A.WELL ORGANIZE PLAYERS ON THE MOVE COACHES AGAIN TALKING THRU DRILLS NOT JUST RUNNING DRILLS

B.NOTICEABLE SINCE IT WAS A NON PAD PRACTICE THERE WAS A LOT OF THROWING GOING ON / HOWEVER THE BALL WAS NOT ON THE GROUND

C.KEY – COACHES HAVE TAUGHT THE RECEIVERS TO LOOK THE BALL INTO THE TUCK AWAY AND PAD IT DOWN MOST PASSES AND JOB ASSIGNMENTS IN GENERAL DO NOT GET ACCOMPLISH BECAUSE PLAYERS DO NOT KNOW WHAT TO DO WITH THEIR EYES AND IF THEY DO THEY DO NOT DO IT

D.KEY COACH THE EYES AT ALL TIME BLANTON COLLIER ONE OF THE BEST COACHES OF ALL TIME WAS A MASTER OF THE COACHING OF THE EYES

3.OSU – QUICK STOP IN TO CHECK WITH COACH LICHTER THE HEAD FB STRENGTH COACH LOOKING FOR BETTER MORE DURABLE SIDELINE PC FOR IN JURED PALYERS -CYCLES ARE DURABLE BUT THE SEATS ARE AND ISSUE PARTICULARLY FOR THE BIG GUYS STILL LOOKING!

*NEW - Bill Jacobs Power Company Premium Quality T-shirts $20 includes shipping & handling

2009-08-12T17:49:00.000-07:00

Front Image

Back Image

Available in M-4XL

email bill@coachbilljacobs.com or call 513.277.1938 to order

Mike Arthur - Nebraska Strength

2009-07-28T09:00:00.000-07:00

I had a great talk with Mike Arthur, a stalwart of the Nebraska Strength program for many years. He had some great tips on dealing with the shoulder area. He has dealt with injuries as well as with prehab and rehab of the baseball players he has been working with. Mike is a great resource!

Loyola Clinic

2009-07-21T11:10:00.000-07:00

The Loyola Strength Clinic in Baltimore last week had a lot of coaching nuggets for all.

Coach Al Johnson of West Virginia University and The Ohio State University, is now working with an old buddy to establish a holistic center for those in and around Parkersburg, West Virginia. More to come on that...

Coach Will Hicks had some great coaching points and a video which we will have available soon on our website www.coachbilljacobs.com.

We will also have a video coming soon from University of Southern California's Coach Carlisle.

Break a Table - Dick Hartzell / Jump Stretch Bands

2009-07-16T08:24:00.000-07:00

http://www.youtube.com/watch?v=bGQ9tutDhDU Click on the Link to Watch Jump Stretch's Dick Hartzell Break a Table

Back from NSCA

2009-07-15T15:05:00.000-07:00

We attended the NSCA(National Strength Coaches Association) conference in Vegas last week. We had the opportunity to talk to Hall of Fame Strength Coach Boyd Epley. He is finishing up a great article on the History of the NSCA. Keep an eye out for it on his site www.boydepley.com. It is always inspiring to talk to the one that had a vision on the role of the modern day Strength Coach.

Happy 4th of July!

2009-07-03T16:32:00.001-07:00

A big thanks going out to all those in the U.S. Military and their families!

Woodway Speedboard

2009-07-01T16:24:00.000-07:00

Check out the new Woodway Speedboard - Totally Green Treadmill that uses Human Power. Click for more info

NSCA, Las Vegas, July 8 -11

2009-06-16T11:09:00.001-07:00

Stop by our booth #216 at the NSCA conference in Las Vegas, July 8-11, 2009. http://www.nsca-lift.org/Calendar/