Project Slappy: My quest to become a better athlete at 37 (post 1)

World famous social-political activist Jerry Rubin wrote a fantastic book about his journey through self-actualization called, Growing (Up) at 37. In the book, Rubin tries a variety of self-help methods and programs from yoga to rolfing, Est (which you remember from The Americans) and carrot juice diets. I too am 37, we’re on COVID quarantine, and I decided to use myself as a test dummy for not only mental-emotional improvement but also athletic improvement.

READ MORE ABOUT MY JOURNEY TO SUCKING LESS AT SPORTS…

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Athletic Performance: IMFBWOD 8-week summer programming

Is your athletics program in need of a summer off-season program? Are you looking for athletic performance and not a weight lifting or power lifting manual? I believe we have mastered the art of movement at IMFB and we’re offering up our programming for a $1 donation. It covers speed camp, agility work, yoga, warm-ups, cool downs, testing, bilateral and unilateral lifts as well as building up to our Olympic lifts.

Click here to access via Patreon

Sample week 1 program below (click the image to access via Patreon)

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Athletic Performance: #IMFBWOD 17 week winter-spring programming

With spring football fast approaching for high schools I know your mind is clouded. However, you can access our winter-spring off-season programming from Ironman Football for a $1 donation on Patreon. It includes body weight work, testing methods, agility drills, unilateral and bilateral work, olympic lifts, and yoga all in a 3-day programming method.

Click here to access the Patreon link to the #IMFBWOD program

Sample workout: 

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Don’t forget, our 8-week 3-day summer programming is coming soon. Posts will start coming up on the week of May 3rd, 2019. Follow #IMFBWOD on Patreon and Twitter.

Athletic Performance: Sample 3 day program

I, like many of my counterparts, would love to have four or five days per week with our athletes. If we did, we could get everything we want done both inside and on the field with time to spare. However, reality is a nice balance. Balancing block scheduling, shared athletes and burnout is really important in 2019 and beyond. Thus, the 3 day program. What would I do with a 3 day program?

These are simply sample workouts and you can change, adjust, and adapt them to the equipment you have and the level of athlete you have, too.

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Athletic Performance: David Feeley gets the nod from Manny Diaz at Miami

Temple’s Assistant Athletics Director of Football Sports Performance is coming to Coral Gables to work with the Hurricanes. 

Manny Diaz has made a fantastic hire for the Miami Hurricanes athletic performance department. Manny’s first athletic performance coordinator is David Feeley. Feeley comes to Coral Gables from Temple where he served as Assistant Athletics Director of Football Sports Performance.

Feeley’s background is diverse as the South Jersey native has traveled the country getting athletes ready for football performance. Feeley is going into his 15th year in the weight room and has coached at FIU, Ball State, USF, Rutgers, UNLV, and South Carolina.

I spoke with a source that’s familiar with the Temple program and Coach Feeley. My source described Coach Feeley as a “good dude” which in our business is like a Goodfella. He continued to say that Feeley was offered a position at Georgia Tech, was then offered a promotion by Temple and Manny Diaz, and now has decided to return to South Florida and work with the Hurricanes. The same source described Feeley’s approach as, “high energy” stating that “the kids love him.” He closed by saying that Feeley may be, “Manny’s best hire.”

In my post titled, “Hiring the right athletic performance coach should be Manny Diaz’s top priority,” I described a lot of the qualities that Feeley has. He’s someone that’s used to having to develop three-star talent into NFL players, but also has SEC experience from his time with the Gamecocks. Feeley has South Florida experience, too.

The fact that Geoff Collins and Manny Diaz both have the utmost respect for him speaks volumes, as well. You can get a taste of Feeley’s energy and passion from his episode of Cheesesteaks With Coach via the Temple University Athletics YouTube account. I’ve cued it up to a hilarious part where Feeley forces the host to push the SUV, while holding up a picture of now Georgia Tech assistant coach Jim Panagos while yelling “Jimmy Panagos is in your nightmares.”

The Hurricanes are in need of a complete program overhaul from the expectations, passion, athletic performance side, recruiting and on-field results and Manny Diaz just hired a key piece to returning the Hurricanes to their past glory. Maybe we can get a Cuban Sandwich With Coach special of our own?

Movement: Agility Drills Session 3

It’s time to get back out on the field again and improve the movement of our athletes. I’m a firm believer in using winter/spring to improve the movement of our players. With a typical split of 30-35 in the weight room and 30-35 on the field I would alternate between speed and agility days.

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Movement: Agility Drills Session 2

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Athletic Performance: Weight Training Class – 5 Completely Different Workouts

Hypothetical: You’re a weight training teacher with 5 days a week to train your classes and fifty minute periods in which to do so. That’s 6 minutes (easily) lost to dressing out and back for class. How can you build a successful workout program for 28 kids in forty minutes?

It starts with the warm-up

We get used to what we’ve always done and for many of us that’s this huge group stretch lines with 15 different “dynamic stretches” in them. Let’s cut down on that time and do a one set of 30 seconds per each of these exercises

Air Squat (and I emphasize big circles with the arms to wake up the shoulders), push-ups, crunches, burpees, jump squats, and jumping jacks. I feel these will wake up your athletes’ entire body and get them ready to lift.

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Movement: Agility Drills Session 1

It’s time to get back out on the field again and improve the movement of our athletes. I’m a firm believer in using winter/spring to improve the movement of our players. With a typical split of 30-35 in the weight room and 30-35 on the field I would alternate between speed and agility days. However, with the system we’re using (not my design) we’re on the field for 75 minutes and so I’ll incorporate Dale Baskett’s speed camp session 1-2 with my agility drills session 1.

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Athletic Performance: Off-Season Program 2018 (part 4), Social Media

It’s that time of the year again. The footballs are locked away in the equipment room and your staff is starting to meet again. As a coach, you’re hitting clinics and the AFCA Convention. But you still have a job to do. Your job from January through early August is to get your players to be more athletic, while still respecting their other sports they play and their grades. Your staff needs to sit down and meet to figure out the following, but here are my tips for who to follow on Social Media in order to improve as an Athletic Performance Coordinator.

Check out the foundation for many of my thoughts on this article on Stanford Football

Click here for Coachspeak episode 28 “Off-Season Program 2018”

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