Man märker andras fel och glömmer sina egna.

I really need to work harder to be more positive…I came out of a meeting today at which I commented on what a bunch of whiners they all were because they spent half the meeting complaining about how crap other coaches were…guess what the first thing I did when I got back to the gym was? Well I won’t make you guess…I immediately started bitching and moaning about how crap they all were.

Anyway…I’m going to start worrying more about myself and what I do and less about others and what they are doing…that includes thinking more about what I’m doing wrong.

A quick lunchtime blog

I don’t know why leg pressing gets such a bad rap? I think it is one of those fad things…that all machine exercises are inherently bad and that everything has to be done with free weights.


We do a lot of single leg work…well not me obviously…I don’t train for religious reasons…but THEY do a lot of single leg work.

I’ll tell you something else that will shock you….we do a lot of seated leg extensions as well…shocked? You know in 20 years I’ve never seen and I can’t think of one single athlete that I know of that has ever had any sort of knee injury I could possibly attribute any contribution to from doing leg extensions…what I do know is that in 20 odd years of coaching and training probably 50 or more athletes alone who have fixed or reduced tendonitis type knee issues doing amongst other things controlled eccentrics on the leg extension machine….but what the hell would I know.

Anyway here is another standing ab/trunk band variation.


Try not to look as uncomfortable with it as this guy.

Speaking of Snipers

Anonymous said…
Will there is a serious image right violation in the use of this footage but we will be willing to overlook this if you can tell us what it all means?

Even if I do tell you…you wouldn’t understand what I said.

How does this test compare to the original ‘Bleep test’ or the ‘150m shuttle’ test?

Those tests are looking at very different things…different physical capacities.

Some players who I would have considered amongst the fittest in the squad seem to have higher rates of fatigue.

You’ve actually had more chance to look through the results than I have from the sounds of it.

Does this directly correlate to less cv capacity.

This test does not measure ‘fitness’ in the sense of cardiovascular endurance…it is a sprint repeatability test…although it is in some way giving us an idea of the effectiveness of the athletes cardiovascular system in replenishing ATP-PC.

This test I’m sure some players will do the test with bodies not fully recovered or at least different rates of recovery from previous individual activity.I presume this could impact on results.

Yes and absolutely.

Then you have those coming back from injury, while personally, I was delighted to get through it, I was waiting for the sniper’s bullet,which i feel affected my willingness to fully extend(best excuse I can come up with).

Probably a better excuse than most I’ve heard from you.

Nonetheless look forward to doing my next one to compare. But a greater understanding of the test will help too. So if you know of coach who can tell me please forward details!!! DF

What I plan to do is to order and rank all the results with regard to the various capacities I’m looking at and I will post it here as well. As I’ve said before I’m am really trying to resist the urge to ‘lecture’ in this blog but to rather just show what is done with regards to strength and conditioning.

I will write a proper explanation though in this case with regards to this particular test.

It’s almost 2.00am and I’ve my first client at 7.00am which means getting up at 6.00am just to psyche myself up and get my head right so I don’t start throwing people off Dun Laoghaire pier when I get down there…and believe me…it tests my self control every morning….so I know that’s a crap explanation but it’ll have to do for now.

Actually…I was waiting for a video to upload so I might as well give you the short version:

Some really basic exercise physiology here…you basically have 3 types of fuels sources for on field or on court exercise…one that allows you to do very little for almost indefinite periods of time. One that allows you to do just a bit for maybe an hour or so and one that allows you to go eyeballs out for a bit under 10 seconds. I’m not going to get into a whole spiel on energy systems…that’s what google is for…suffice to say that you can walk endlessly and jog for a good while but sprinting you can only do for a very short period of time…and your ability to sprint and sprint often is what wins games.

Just about every court or field came involves lots of doing very little or doing just a bit interspersed with a lot of periods of going eyeballs out for very short bursts of time.

My problem is with the way that most coaches/trainers prepare their athletes/players is that they spend way too much time preparing for the doing very little and doing just a bit and not enough time on the going eyeballs out bit.

The fact of the matter is that the thing that really separates the winners from the losers in field and court games is the ability to sprint and sprint repeatedly and to do that you have to be able to recover and replenish those energy stores asap to allow you to do that. When you can’t…you’re body tries to find a way anyhow and that’s why you go ‘lactic’…because your body is trying to find a way to replenish those stores when you can’t. It never ceases to amaze me when coaches, trainers, players say that some athlete isn’t ‘fit’…they then think the answer is to go and do ‘fitness’ work…do some more laps…go for a jog…they know what they are looking at when they see someone that they think is unfit…but they actually have absolutely no understanding of how to fix it or to improve it. Now I could go off on a tangent here because that ‘fitness’ work that they are suggesting will actually help…up to a point but not for the reasons that they think it does…but that’s another story. So back to my point…if I have one…that to be able to sprint repeatedly you need to do two things…refill your energy stores, get rid of any by-products of energy production and or get better at tolerating those by-products…preferably…all of the above.

So what we are seeing with this test is the following:

1. Their speed of 40 metres….as the ads say…Speed Kills…but it also wins games.
2. Their speed repeatability…if you look at Cooper’s scores compared to Farrell’s you’ll see that Coops only ran as slow as Dessie’s fastest sprint of his 10 on his very last effort.

The video just finished uploading so I’ll leave it there…at least till later…there is heaps more to say…and as some of you well know…I’m just the man to say it so I will go into more depth later.

By the way…do more standing trunk/ab work.

I can’t believe I waited till 2.22am for this to upload!

I hope you can use the scroll function

I have put all the data for the 3 athletes in the video in the relevant post.

As for the questions:

Kira said…
I didn’t understand this test.
What’s not to understand? We do 3 40m speed tests to get the best possible time…this is done after a 20 minute warm up. Then we do 10 40 metre sprints…once you start..the clock starts and every 30 seconds you repeat a sprint till you have done 10. You do each one as hard as you can.

Can you simplify your explanation for us slow learners 🙂
Tell me if you are still struggling to keep up?

After taking this test, what does it show you?
Have a look at the data and tell me what you think it shows? I won’t leave it at that…I will make a post tomorrow and tell you what it shows.

And what do you do with the information you’ve learned?
Basically as I’ve said often…I love testing…I live for testing…I test a lot…I want to see who’s fast and who’s not…who can be fast often and who can’t…I want to make the fast guys faster and the slow guys fast and have them all be faster more often.

I also wanted to say well done to Cookies on his (near) International Caps

I neglected amongst others things I neglected to do this week to say congrats to Cookies AKA ‘The Muffin’ AKA ‘Shiner’ who has worked his not insubstantial hole off in the gym before heading to the US to represent the US of A against two top European club sides. When I’m not busy not training athletes and players competing on this side of the Atlantic I have to not be training athletes and players who are competing on the other side of the Atlantic as well…it’s hard not being me.


Use your weight Cookies.

Long time no blog…

…and that doesn’t look like changing in the near future.

I thought I’d post something a little different today.

This is from the other day and thought some might find it interesting as I’ve had a few emails about what testing I do outside of the gym.

Well this is one of those tests.

Phosphate Decrement Test (PDT)

What I’m looking for from this testing is the fastest PDT, slowest PDT, mean PDT, the fastest PDT compared with their best 40m sprint time and their percentage of fatigue.

M. COOPER
5.64
5.64
5.69
5.79
5.88
5.94
6.00
6.05
6.10
6.27

SPRINT
5.59
5.62
5.63

EFFORT – 0.99
%FATIGUE – 11.13

N. COOPER
5.65
5.67
5.90
6.14
6.18
6.20
6.23
6.33
6.45
6.63

SPRINT
5.52
5.67
5.71

EFFORT – 0.98
FATIGUE – 17.34

D. FARRELL
6.12
6.19
6.29
6.37
6.55
6.60
6.67
6.68
6.70
6.83

SPRINT
5.96
6.12
6.16

EFFORT – 0.96
FATIGUE – 11.56

Comparing the 40m standing sprint time with the fastest decrement repeat gives a good indication of the effort made by each athlete in the first repeats of the
PDT. By dividing the athlete 40m sprint time by the fastest repetition of the PDT (Stand 40m Time/PDT Fastest)x 100 will give a percentage value. This value should be <97%. Percentage fatigue gives an indication of how much the player fatigued or dropped off
over the 10 repeats. This is expressed as a percentage and is obtained by:
((PDT Slowest – PDT Fastest)/PDT Fastest) x 100. The mean PDT is simply the average of all 10 repeats.

I will post all the data that corresponds with this video as soon as I get a chance to go through it all…it is one of the many things that I should be doing rather than blogging.

If anyone in Ireland particularly is interested in having their team or teams properly tested drop me an email. This includes the speed, power, agility and fitness testing….this is just one of many tests. I’ll post some more of the tests when I get the chance…like I said…I need a full time videographer to follow me around but I’ll make an effort to to show more of the testing