Spotlight Update

A quick update on how the three athletes that have been featured in the You Can Do More! “spotlight” are doing this spring.  Despite the dismal weather, all three are having some great performances:

bayRoy Bay is undefeated this track season in his individual sprint races.  He has won the 100m Dash at the Rusty Hodge (Blue Springs South) Invitational, and the 55m Dash at the University of Central Missouri Indoor.  Both of these are large, Kansas City Metro wide meets.  In addition he anchored 4 x 100m relay team that set a school record of 43.27 by running a 9.2 split.  Roy also anchored the 4 x 200m relay team that won the Rusty Hodge Invitational.

 

hartThis spring Alexis Hart was selected for the 15’s Nationals Gold Volleyball team.  As a member of the Truman High School track squad she logged a 34’6” triple jump in her first meet, which was the first time she had competed in that event!  That distance is only 3” shy of the school record.  Alexis was also a member of the 4 x 400m relay team, which took second at the University of Central Missouri Indoor meet.

 

hayesJ.T. Hayes has already logged 3 Home Runs, 2 Doubles and 7 RBI’s in only 7 games of this rain interrupted baseball season for the Truman baseball squad.

 

 

I am very proud of these athletes for the hard work they put in preparing for their respective seasons.  You can see the “Spotlight” posts for these athletes, which include their current workout card, workout video, and detailed information at the links below.

Questions and Comments are always welcome!

Jeff Floyd – youcandomore1@yahoo.com    Follow me on Twitter   @youcandomore1

My Squidoo Lens – You Can Do More!

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In the Spotlight – J.T. Hayes

hayesAs part of the “In the Spotlight” series, I have tried to highlight athletes in our program that have excelled in their sport(s) in part due to their dedication in the weight room.   I have also tried to select athletes that may participate in a sport not typically thought of as one that would benefit from a strength and conditioning program.  The strength and conditioning program that I have shared (A Weekly (not weakly!) Workout), and detailed in this blog, is designed to make ALL athletes faster, quicker, and more explosive.

Today In the Spotlight is a senior two sport athletes at Truman High School, J.T. Hayes.  J.T. is a 3-year starter on both the football and baseball teams.  As QB on the football team, his senior season was cut short due to a Lisfranc foot injury in the third game of the 2012 campaign.  Up until that point, he had rushed for 182 yards and 2 TD’s in 36 carries (over 5 yd per carry average) and completed 24 of 39 passes for 240 yards and 1 TD.  This was against some good football programs in the Kansas City Metro Area – Blue Springs South, Liberty North, and Park Hill South.

In baseball, J.T. has earned the following awards:

  • 2nd Team All-Conference 2011
  • 1st Team All-Conference 3rd Base 2012
  • 2nd Team All -Conference Pitcher 2012
  • 1st Team All – Area 3rd Base 2012
  • 1st Team All –State Utility 2012
  • 1st Team All-Metro 3rd Base 2012
  • Examiner Player of the Year 2012

J.T. is a tireless worker both on the field and in the weight room.  His training over the past three years, particularly in the winter months between his two competitive seasons, has been outstanding.  We are expecting a great senior baseball season in 2013.

Below is J.T.’s most recent workout card.  Some of his estimated 1RM’s were adjusted down after the surgery to repair his Lisfranc injury.  You can click on the card to download the full size version.

jt hayes

Below is a brief video showing J.T. training, utilizing the 4 “Core Lifts“, and also the “change up” combination lift Clean to Front Squat to Push Press

Questions and comments are always welcome!

Jeff Floyd – youcandomore1@yahoo.com

In the Spotlight – Alexis Hart

In the spotlight today is Alexis Hart.   Lexi is a freshman three sport athlete at our school (Truman High School) participating in Volleyball, Basketball, and Track.  In addition she participates year round in club volleyball.

hartLexi started as a freshman (which is rare) on our Volleyball team this season as an Outside/ Middle Attacker.   She had the top hitting percentage on the team (.346) and was second in blocks with 16.5.  Lexi also led the squad in earned points with 175, which was 25% of the team’s total earned points.  Alexis was voted 2nd Team All-Conference (also rare for a freshman) and was nominated for the All-Area and All-District squads.  You can read about Lexi’s (and her freshman teammate, Brianna Savidge) volleyball exploits at this link

Examiner Article – Freshman duo sparks Pat’s strong start

In Basketball, Lexi was part of the squad that had a 25-1 record this season.  She started on JV and did earn some varsity minutes this season.  In Track, Lexi is a sprinter and is planning on competing in the 200m and 400m runs.

Lexi has been training in our program since the summer of 2012, and was enrolled in our Advanced Strength Training and Conditioning class both semesters this school year.  Lexi had the top Vertical Leap among the women athletes tested this year (22 inches measured on the wall, not with a Vertec) , and her Power Quotient (56.87) and Pound for Pound Ratio (3.84) were among the leaders as well.

This is Lexi’s current workout card:

Hart Card

Here is a video of Lexi doing some of our Core lifts (Push Press, Bench Press and Back Squat) and a supplemental “change up” lift (Hang Clean to Front Squat)

Lexi challenges herself every day when she trains, whether in the weight room, volleyball or basketball court, or track.

Questions or Comments are always welcome!

Jeff Floyd – youcandomore1@yahoo.com

Good Reads

pinkfloyd2I am just getting ready to start a new book, Out of My League, by Dirk Hayhurst.  I am no literary critic, but I do have my favorite sports related books, one of which was written by Hayhurst.  So here are my favorite reads by category… winners of the First Annual “Pinky” Awards… ok… maybe a few of you will get that.  Click on any of the covers and go directly to Amazon for more information.

  • Best Sports Biography
  • Best Football Book
  • When Pride Still Mattered – David Maraniss

prideIf you are interested at all in the history of professional football, and especially coaching genealogy, then I guarantee you will enjoy this biography of legendary Packer coach, Vince Lombardi.

When Pride Still Mattered, written by Pulitzer Prize winning author, David Maraniss is the quintessential story of how Vince Lombardi, the son of an immigrant Italian butcher, rose to the top, and how his character and will to prevail transformed him, his wife, his children, his players, his sport, and ultimately the entire country. It is also a great football story, filled with accounts of Lombardi’s life, from his playing days with the Seven Blocks of Granite at Fordham in the 1930s to the glory of coaching the Green Bay Packers of Starr, Hornung, Taylor, McGee, Davis, and Wood in the 1960s.

  • Best Running Book
  • Born to Run – Christopher McDougal
  • A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen 

bornIn Born to Run, McDougall tracks down members of the reclusive Tarahumara Indian tribe in the Mexican Copper Canyons. After being repeatedly injured as a runner himself, McDougall marvels at the tribe’s ability to run ultra distances (over 26.2 miles, commonly 100 miles or more) at incredible speeds, without getting the routine injuries of most American runners.  This book covers everything from the evolution (and de-evolution) of running shoes to the evolution of the human species.

 

  • Best Rags to Riches Sports Book
  • That First Season – John Eisenberg
  • How Vince Lomardi took the worst team in the NFL and set it on the path to glory.

first seasonThat Fist Season chronicles Vince Lombardi’s remarkable first year as head coach with the franchise he would reinvent and etch forever in football history. In a single year, as the grizzled coach who took no bull, he would transform a team of underachievers into winners and reignite a city known for its passion for its sport. Based on exhaustive new research and interviews, That First Season is the seldom-studied prequel to a football career marked by greatness.  I thought it was such a great story of doing things the right way that we had our entire Truman High School football squad read it prior to our District Championship 2011 Season.

  • Best Baseball Book
  • Bullpen Gospels – Dirk Hayhurst
  • Major League Dreams of a Minor League Veteran

bullpenSomewhere between Bull Durham and The Rookie, The Bullpen Gospels takes an unforgettable trot around the inglorious base paths of minor league baseball, where an inch separates a ball from a strike, and a razor-thin margin can be the difference between The Show or a long trip home

  • Best Book from a former college football player turned intellectual and founder of an entire Literary movement (Beat Literature)
  • On The Road –  Jack Kerouac

roadOK, full disclosure – On The Road is my favorite book, by my favorite author, Jack Kerouac.  Putting in into a list of sports related books is a bit of a stretch, BUT, Kerouac did attend Columbia College on a football scholarship.

On the Road is a novel by American writer Jack Kerouac. On the Road is based on the travels of Kerouac and his friends across America. It is considered a defining work of the postwar Beat Generation with its protagonists living life against a backdrop of jazz, poetry, and drug use.

  • Best Strength and Conditioning Book
  • Essentials of Strength Training & Conditioning, 3rd Edition

nscaNow in its third edition, Essentials of Strength Training and Conditioning is the most comprehensive reference available for strength and conditioning professionals. In this text, 30 expert contributors explore the scientific principles, concepts, and theories of strength training and conditioning as well as their applications to athletic performance.  Perfect for studying for the NCSA Certification Test.

  • Best Sports Business Book
  • Anything by Seth Godin from
  • Purple Cow to
  • The Icarus Deception

purple-cowicarusAlthough business/ marketing books, as I have referenced many time, Godin’s thinking aligns perfectly with athletes and coaches trying to achieve more.

I would love hearing from you… what are your favorite books in these categories?  What other categories and favorites do you have?  Please add to this list!

Comments and Questions always welcome!

Jeff Floyd – youcandomore1@yahoo.com