Mix It Up for More Muscle


Most lifters vary their workouts after a month because they know muscles adapt to stress. But two recent studies at Arizona State University show that when and how you vary your workouts is what determines whether you improve strength or endurance. In the first study, men who changed to fewer repetitions using more weight at every workout gained 50 percent more strength than those who made the same changes to their workout routine every 4 weeks. In the second study, men who increased repetitions while decreasing weight once a month, improved endurance. Improving endurance requires a gradual increase in volume, while strength responds to frequent changes.

St. Xavier Strength & Conditioning Clinic

Join innovative coaching leaders from the field of football strength and conditioning – top program designers, assessment gurus, implementation visionaries, speed and strength experts – A day full of provocative thinking and great workable coaching ideas.

To register go to: http://stx-strengthclinic.eventbrite.com/


8:00am – 9:00am            Registration / Check In

9:00am – 9:50am             Carlo Alvarez – St. Xavier

10:00am – 10:50am        Chip Morton – Bengals

11:00am – 11:50am        Lunch Provided/Sponsors

12:35am – 1:30pm         Joe Walker – Cincinnati

1:30pm – 2:30pm           Rick Court – Ohio State

2:35pm – 3:30pm           Ken Leistner – Strength Legend

3:30pm – 4:25pm           Closing Remarks

To register go to: http://stx-strengthclinic.eventbrite.com/

With this event, we give attendees live access to top football strength and conditioning visionaries and the training programs that make these programs successful. Our goal is to help you learn from and be inspired by their practices and insights into training the top high school, collegiate and professional football players in the country.

Join us at the 5th Annual St. X Strength and Conditioning Clinic where your peers will come together to get enlightened, inspired, and refocused on the mission-critical coaching issues ahead.

To register go to: http://stx-strengthclinic.eventbrite.com/

You’ll get valuable case histories and on-the-point recommendations. What’s working. And what isn’t. PLUS unparalleled opportunities to connect with peers on- and off-site.

Our in-depth general sessions will cover programming strategies, motivation techniques, administration hurdles, organizing multi-level talent, creating a winning culture, the works. It’s all about high performance coaching!

St. X Strength and Conditioning Clinic

Please join us at our 5th Annual Strength and Conditioning Clinic. The Clinic will be held at the St. X Performance center on May 4th, 2013. This will be a one day event located at the Walter C. Deye S.J. Performance Center on the  St. Xavier High School Campus in Cincinnati, Ohio. You can register online at: http://stx-strengthclinic.eventbrite.com

The goal of the clinic is to bring together some of the top minds in strength and conditioning from the youth, high school, college and the professional levels, to focus on contemporary issues facing youth and high school coaches.

The clinic will focus on helping coaches design  implement and manage their entire speed, strength and conditioning programs, specifically, summer programming, doubles sessions and in-season models.

The event will provide breakfast, lunch, speaker notes and CEU’s . Time will allotted to have one on one sessions with all the speakers to discuss specific needs, concepts and ideas. coaches might be working through with their programs.

Presenters include:

  • Dr. Ken Leistner – Strength Legend
  • Kevin Tolbert- San Francisco 49ers
  • Chip Morton – Cincinnati Bengals
  • Joe Walker – University of Cincinnati
  • Rick Court – The Ohio State University
  • Carlo Alvarez – St. Xavier High School

Registration Page: http://stx-strengthclinic.eventbrite.com

Muscle Hypertrophy in Athletes

Prof. Kevin Tipton discusses muscle hypertrophy in athletes at the 76th Nestlé Nutrition Institute Workshop in Oxford.

The Art of Laughter

Adapted from Coach Bacevich Handout #106

Meet the challenge of life with the art of laughter …. Take a tip from Will Rogers, who observed people with laughter in his eyes and love in his heart and declared: “I never met a man I didn’t like.”

Learn laughter from little children by thinking their thoughts, dreaming their dreams and playing their games. Develop a playful attitude toward problems; toss them around; handle them with a light touch. Use laughter as a safety valve to keep yourself sane and relaxed. Emerson said it well: “The perception of the Comic is a tie of sympathy with other men, a pledge of sanity. We must learn by laughter as by tears and terror.” Consider the power of laughter to prick the balloons of pretense and to deflate stuffed shirts.  Inject laughter into tense situations to save the day; laughter calms tempers and soothes jangled nerves.  Use laughter to set healing vibrations into motion – to fill a room with sunshine of good cheer.  Guard yourself against the gloomy outlook by recalling the wise statement of Henry Ward Beecher: “A man without mirth is like a wagon without springs … he is jolted disagreeably by every pebble in the road.” Look at the funny side of your difficulties; impersonal contemplation is the secret of laughter and perspective. Most of all learn to laugh at yourself; meet each day with a sense of humor. Laughter is the best medicine for a long and happy life. He who laughs … lasts! – UNKNOWN

Keys to Success

Over the last few months, I’ve been receiving email blasts from the Bacevich family and his site CoachBacevich.com and thought I would share this one with you. Coach Bacevich coached football for 43 years at six high schools and three colleges in three states and had an overall head coaching record was 312-70-13.

As I was starting in the field of strength and conditioning, I would get these motivational handouts with all sorts of quotes, thoughts and ideas on coaching from other coaches in the field. So not only did he play a significant role in the development of his players, but I know that he had a immense influence on my personal development.

Here is one of his summaries on success:

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