Time to go home.
Sadly my time here in Christchurch has come to an end for another year BUT I will be back in 2015 to once again begin the Off Season Strength Training for Ben and Owen (and anyone else who is not afraid to join in the fun).
We have had some great workouts over these past 3 weeks and I'm talking workouts that honor my basic tenets of strength training:
We have moved some tonnage, we have had the sweat soak through our shirts and dripped from our brows, we have pushed each other well beyond any comfort zones that ever existed in the mind and dammit we have had a blast doing it. There's no bullshit that goes on during trainingâ€¦you're either lifting, spotting or loading there's no time or energy for anything else (if you do then you ain't working hard enough PUT SOME MORE DAMN WEIGHT ON THE BAR). This is the atmosphere necessary to create a CHAMPION.
"The atmosphere is dictated by the INTENSITY and created by the people within the gym's walls!"
-National and World Champion Powerlifter Rick Gaugler
So until next year...Good Bye Christchurch!!
p.s. You'll want to check back here I've got several more blogs to add when I get time the to clean them up and post them!!!
Play Hard...Train Harder...NO EXCUSES
Posted on 12/19/2014 1:50 AM by Ed Cosner
Off Season Training with the Franks Brothers
Playing rugby for 10 straight monthsâ€¦traveling all over the globe to play 30+ games is a hell of a season and definitely a beating on the mind and body. I seriously doubt that there are many athletes anywhere in the world that can handle this workload. Ben & Owen Franks have been doing it for at least 5 solid years in their roles with the All Blacks and of course, Ben with the Hurricanes and Owen with the Crusaders. We have a 2 month off season before they report back to their Super 15 teams so there is no rest for the wicked here in Christchurch, New Zealand and that is where I come inâ€¦literally I come to Christchurch to train them for the beginning of the off season and before I go home I'll have the groundwork laid to program our 10 month in season plan.
For me its a 'think outside of the box' kind of programming for sure and even more so since both boys play the same position and both are at the top of the rugby food chain (obviously playing for the All Blacks) and both boys love to train but each enjoy a different approach to their strength training with Ben leaning more towards the power building with some weightlifting movements and Owen loving weightlifting with some power building thrown in to keep some muscle on during the long season.
So there in lies the programming dilemma that I have but not really because I never bothered to 'only' follow the norm in my coaching, instead I choose to test, evaluate, & think on my own not just going with what some scientist constructed in an experiment at a lab in Russia. We constantly talk though out the year and change our training as needed or as I see necessary during the 10 months of in season workouts. Hell after that the 2 months of off season is a breeze to program!!!
So there we areâ€¦first week of off season finished with some great training in the books.
Sunday, Ben and Genna are heading to Nelson for their wedding where I have been asked to be part of the wedding party as one of Ben's groomsmen an honor for me. I am headed to invade Emma and Owen's house for the next few days before we head to Nelson ourselves.
Play Hard...Train Harder...NO EXCUSES
Posted on 12/11/2014 2:00 PM by Ed Cosner
Owen Franks and Program Design
Week 2 training is just Owen and I which is a great way for us to get to know each other even more and forging a strong relationship. This really helps me design of his training programs through out the year. Not only do I learn his goals (both short and long term) as well as his likes and dislikes in training. I get to look in his eyes and listen when he talks as well as ask questions to get even more information from him that most times the athlete doesn't even realizing they are giving up. So when I combine all of this information I can truly program for Owen Franks.
This isn't some generic program that I just send off and if you do not have this type of relationship with your athlete/coach and that's exactly what most of these fakes and frauds that call themselves coaches are doing and too many 'coaches' that have athletes right in front of them don't have the faintest fucking idea what they're doing anyways!!! I know there is a guy right down the street from my facility in Houston Texas that does that exact thing, as he 'baffles the parents with his bullshit' and most don't find out until its too late that all the time and money invested is wasted or worse they never figure it out. Okay that rant is almost over.
"I don't know what's worse, the absence of a training program or an improper training program."
Do you have a program that you follow?
Who wrote it? What qualifications do they have? Practical or Educational?
What evaluation did they do, ask questions or observe and test you?
Did you discuss your goals? Short and Long Term?
Do you have any ideas what your goals are? If not how do you know if your training is headed in the right direction.
What are the things you enjoy doing in training? Exercises? How much time do you have to devote to training? I am asking for the time you have to devote 100% of your concentration to the task at hand.
Do you keep a training log? Again, if you are not charting your progress how do you know if you're indeed making progress.
These and so many more questions are what I ask my athletes through out the training year.
Play Hardâ€¦Train Harderâ€¦NO EXCUSES
Posted on 12/11/2014 2:29 PM by Ed Cosner
Saturday before last I conducted a workshop that I have been creating for a long time!!! I presented it at Franks Brothers CrossFit here in Christchurch, New Zealand to about 40 trainers and athletes. I titled it "Got Strength; The Journey Back to Old School Strength Training" No Fluff...No Bullshit...No Magic Potions....No Gimmicks...Just HARD WORK. Anyone that knows me knows that this is a subject very near and dear to my heart and it is exactly where my training philosophy gets its solid base. I always refer to it as a journey not a destination and indeed it's been an almost 40 year journey for me that has taken me all over the world as both an athlete and coach.
I began by asking everyone what their basic philosophy on training was and I was amazed at how many did NOT have a philosophy or even a clue. I told them that there was no one way to do anything in this world and you sure as hell ain't going to be in 100% agreement with anyone...nor should you!! I explained that I learned early in my career to never have too much of an ego and try to learn something from everyone you can I like to feel I've kept to that thinking. So back to our discussion on philosophy, to me it is your core belief it's what guides you and your training and while it may similar to someone else's it should be unique to you. It grows but it doesn't change please don't be that person who changes their philosophy more times than I change underwear....I've worked for a few coaches like this and have been around way too many others that do exactly that. I like to call them 'fakes, frauds, and snake oil salesmen'. We then progressed to cover everything from the practical science to individual exercises (including the how and why) and everything in between. I'm not going to go into detail here...you'll just have to attend a workshop to find out.
From the feedback I received the workshop was a huge success. I really enjoyed sharing my love and passion for training and what I believe is...the meat and potatoes approach to strength training.
Next thing is to take the feedback I received, ideas/discussions I have had since doing the workshop, and what I have already written and creating a longer workshop and presentation so I can share more of The Journey Back to Old School Strength Training because as my friend and strength coach Carl Jennings says; "old school is the real school and you are the headmaster, Ed" this is indeed an honor to hear someone say this.
Train Hard...Play Harder...NO EXCUSES
Posted on 12/11/2014 9:57 PM by Ed Cosner