Athletic Strength And Power

Tag: Michigan State University

  • Strength Training for Females…. Debunk the Myths

    July_2007_006_6 Today’s Today’s post is directed toward the female athlete. Ted Lambrinides and myself receive much correspondence and questions on this subject. Michigan State strength Coaches, Ken Mannie and Mike Vorkapich have recently co-authored an article that appeared in Coach & Athletic Director Magazine. Click here to read an Accent_on_Female_Strength_Training 

    Females may want to hit the cardio work for 20-30 minutes 6-7 times per week…. this includes fast walking, jogging, elliptical,treadmills,stationary bikes, recumbents, rowers.
    Strength training may be more your friend than you think. I would suggest hitting the weights in a high intensity fashion, three times per week. From a physiological standpoint, you really can’t put muscle on top of fat…. and the reality is that by actually having increased muscle tissue, you’ll be burning and metabolizing more calories even as you sit at that desk!  Certainly don’t worry about too much muscle. Unless your on anabolic steroids…you never have enough muscle….besides, it slowly deteriorates over the years. You’ll just have to trust me on this

    Be sure to include these exercises in the plan.
    Pullovers
    Pulldowns
    Lateral Raises
    Overhead Presses
    Chest Flys
    Bench Pressing… also inclines and declines
    triceps isolations
    bicep work

    Leg work:
    thigh abduction and adduction…high reps (25-45)
    Leg Extensions    20 reps…or until intense burn
    Leg Curls…. can’t forget the hammies…. gives the legs form and balance

    …those exercises, or at least some variation must be performed at least 2 times per week…preferably three!

    Abs
    many variations to choose from here….perform several each day! See our past ASAP post on Abdominal and Core work and the accompanying exercise sheet by Sarah Ensminger.

    …those exercises, or at least some variation must be performed at least 2 times per week…preferably three!

    Yoga………… whenever you want as much as you want.

    Additionally, by improving your diet, eliminating all fast foods, all high fructose corn syrups, added sugars, and stuff like that you’ll be fine. Worry less about cheeses, meats, occasional pizzas….worry more about sugars and HIDDEN sugars.

    All Rights Reserved    Copyright 2007 www.athleticstrengthandpower.com blogpost by Ed Cicale

  • ASAP Advisory Board: Ken Mannie; Michigan State University

    He’s been training athletes for over thirty years and he still has his sleeves rolled up and is ready to take his athletes at Michigan State University to the next level. The guy is a motivator…. I’ve seen him in action….. and he sure knows how to get the job done. Period. There’s a reason why ASAP~Athletic Strength And Power has him postioned on our ASAP Advisory Board. One, he’s insightful. Two, he knows the business of strength training. Finally, his personality just plain makes you want to work hard. Mannie_ken_2
    Coach Ken Mannie is a regular contributor to Scholastic Coach and Athletic Director  and, of course  www.AthleticStrengthAndPower.com . Coach Mannie will be starting his 14th year as the Head Strength Coach for the MSU Spartans. 

    Today, ASAP posts a recent article found in Coach and Athletic Director. The article covers a few aspects of certain topics like lifting movements, training equipment and multi-joint movements. Ken’s ethical style is not accompanied by product endorsements or related advertising…. just straight shootin’, objective imformation to help coaches and trainees at any level.

    Here’s the downloadable, pdf file: Download 7FEB_07_POWERLINE_PDF.pdf

    All Rights Reserved   Copyright 2007 www.athleticstrengthandpower.com blogpost by Ed Cicale

  • ASAP Advisory Board: Ken Mannie; Michigan State University

    He’s been training athletes for over thirty years and he still has his sleeves rolled up and is ready to take his athletes at Michigan State University to the next level. The guy is a motivator…. I’ve seen him in action….. and he sure knows how to get the job done. Period. There’s a reason why ASAP~Athletic Strength And Power has him postioned on our ASAP Advisory Board. One, he’s insightful. Two, he knows the business of strength training. Finally, his personality just plain makes you want to work hard. Mannie_ken_2
    Coach Ken Mannie is a regular contributor to Scholastic Coach and Athletic Director  and, of course  www.AthleticStrengthAndPower.com . Coach Mannie will be starting his 14th year as the Head Strength Coach for the MSU Spartans. 

    Today, ASAP posts a recent article found in Coach and Athletic Director. The article covers a few aspects of certain topics like lifting movements, training equipment and multi-joint movements. Ken’s ethical style is not accompanied by product endorsements or related advertising…. just straight shootin’, objective imformation to help coaches and trainees at any level.

    Here’s the downloadable, pdf file: Download 7FEB_07_POWERLINE_PDF.pdf

    All Rights Reserved   Copyright 2007 www.athleticstrengthandpower.com blogpost by Ed Cicale

  • ASAP Advisory Board: Ken Mannie; Michigan State University

    He’s been training athletes for over thirty years and he still has his sleeves rolled up and is ready to take his athletes at Michigan State University to the next level. The guy is a motivator…. I’ve seen him in action….. and he sure knows how to get the job done. Period. There’s a reason why ASAP~Athletic Strength And Power has him postioned on our ASAP Advisory Board. One, he’s insightful. Two, he knows the business of strength training. Finally, his personality just plain makes you want to work hard. Mannie_ken_2
    Coach Ken Mannie is a regular contributor to Scholastic Coach and Athletic Director  and, of course  www.AthleticStrengthAndPower.com . Coach Mannie will be starting his 14th year as the Head Strength Coach for the MSU Spartans. 

    Today, ASAP posts a recent article found in Coach and Athletic Director. The article covers a few aspects of certain topics like lifting movements, training equipment and multi-joint movements. Ken’s ethical style is not accompanied by product endorsements or related advertising…. just straight shootin’, objective imformation to help coaches and trainees at any level.

    Here’s the downloadable, pdf file: Download 7FEB_07_POWERLINE_PDF.pdf

    All Rights Reserved   Copyright 2007 www.athleticstrengthandpower.com blogpost by Ed Cicale

  • The ASAP Sports Nutrition “Shopping Cart”: Michigan State’s Ken Mannie and his Super Foods

    Ist2_156499_shopping_cart Asap_logggooo_40  In this segment of the ASAP~Sports Nutrition Shopping Cart, we’ll head to familiar territory: East Lansing, Michigan. That’s where Ken Mannie is located and he’s the Head Strength and Conditioning Coach for the Michigan State Spartans.  Frequently, strength coaches are sought out for their advice on nutrition. Frankly, many of them lack the qualifications to be giving out quite important information to athletes. However, there are several notable coaches who really have a great knowledge base…and one of them is Ken Mannie. For that reason, let’s take a look at what’s in Coach Ken Mannie’s shopping cart.

    Super Foods for energy, recovery from hard exercise and a healthy lifestyle: If you’re looking for a short list of healthy, energy producing, and recovery aiding foods that are easy to incorporate into the daily diet, LISTEN UP TROOPS!!!

    • Sweet Potatoes: A real nutritional “all-star” that is literally one of the best veggies you can eat, try to incorporate this winner in your diet as often as possible. These babies are loaded with Vitamin C, carotenoids, potassium, and fiber. Some restaurants even offer them as a substitute for French Fries (a top-of-the-line artery clogger) and regular baked potatoes.
    • Grape Tomatoes: Sweeter and firmer than other types of tomatoes, these bite-size treats are perfect for snacking, dipping, and plopping on salads. Packed with Vitamin C and Vitamin A, these little health nuggets also contain some fiber and those wonderful phytochemicals you hear so much about.
    • Fat Free (Skim) or 1% Milk: Check it out: Calcium, loads of vitamins, and high-quality protein without all the fat; need I say more? Caution: Don’t be fooled by 2% milk, which still has a considerable amount of saturated fat in it.
    • Blueberries: Rich in fiber, Vitamin C, and the highly sought-after antioxidant group, these little sweeties are great on cereal, in yogurt, on low-fat ice cream, or all by themselves.
    • Wild Salmon (not the “farm-raised” variety that has higher levels of dioxin contaminants) One of our “heart healthy heroes,” wild salmon is chock-full of the good omega-3 fats, whose health benefits are continually being unearthed, and quality protein.
    • Citrus Fruits: Juicy, great tasting, and oozing with Vitamin C, folic acid, and fiber, these are much healthier snacks than candy bars that are bloated with saturated fat.
    • Pre-washed, Pre-cut Bags of Greens (Kale, Spinach, Hearts of Romaine, etc.) Convenient, ready-to-eat, and high in calcium, carotenoids, folate, potassium, fiber, and Vitamin C, toss them in a salad bowl, sprinkle some blueberries, grape tomatoes, green peppers, some salmon chunks, a light salad dressing, and your favorite nuts on top, and you’ve got a healthy meal in itself.

    Thanks to Coach Ken Mannie for today’s "Shopping Cart" segment. The only question to answer now is….. "Paper or Plastic?"

    Asap_logggooo_40_5 

    All Rights Reserved     Copyright 2007  www.athleticstrengthandpower.com blogpost by Ed Cicale.

    Article contribution by Ken Mannie mannie@ath.msu.edu

  • The ASAP Sports Nutrition “Shopping Cart”: Michigan State’s Ken Mannie and his Super Foods

    Ist2_156499_shopping_cart Asap_logggooo_40  In this segment of the ASAP~Sports Nutrition Shopping Cart, we’ll head to familiar territory: East Lansing, Michigan. That’s where Ken Mannie is located and he’s the Head Strength and Conditioning Coach for the Michigan State Spartans.  Frequently, strength coaches are sought out for their advice on nutrition. Frankly, many of them lack the qualifications to be giving out quite important information to athletes. However, there are several notable coaches who really have a great knowledge base…and one of them is Ken Mannie. For that reason, let’s take a look at what’s in Coach Ken Mannie’s shopping cart.

    Super Foods for energy, recovery from hard exercise and a healthy lifestyle: If you’re looking for a short list of healthy, energy producing, and recovery aiding foods that are easy to incorporate into the daily diet, LISTEN UP TROOPS!!!

    • Sweet Potatoes: A real nutritional “all-star” that is literally one of the best veggies you can eat, try to incorporate this winner in your diet as often as possible. These babies are loaded with Vitamin C, carotenoids, potassium, and fiber. Some restaurants even offer them as a substitute for French Fries (a top-of-the-line artery clogger) and regular baked potatoes.
    • Grape Tomatoes: Sweeter and firmer than other types of tomatoes, these bite-size treats are perfect for snacking, dipping, and plopping on salads. Packed with Vitamin C and Vitamin A, these little health nuggets also contain some fiber and those wonderful phytochemicals you hear so much about.
    • Fat Free (Skim) or 1% Milk: Check it out: Calcium, loads of vitamins, and high-quality protein without all the fat; need I say more? Caution: Don’t be fooled by 2% milk, which still has a considerable amount of saturated fat in it.
    • Blueberries: Rich in fiber, Vitamin C, and the highly sought-after antioxidant group, these little sweeties are great on cereal, in yogurt, on low-fat ice cream, or all by themselves.
    • Wild Salmon (not the “farm-raised” variety that has higher levels of dioxin contaminants) One of our “heart healthy heroes,” wild salmon is chock-full of the good omega-3 fats, whose health benefits are continually being unearthed, and quality protein.
    • Citrus Fruits: Juicy, great tasting, and oozing with Vitamin C, folic acid, and fiber, these are much healthier snacks than candy bars that are bloated with saturated fat.
    • Pre-washed, Pre-cut Bags of Greens (Kale, Spinach, Hearts of Romaine, etc.) Convenient, ready-to-eat, and high in calcium, carotenoids, folate, potassium, fiber, and Vitamin C, toss them in a salad bowl, sprinkle some blueberries, grape tomatoes, green peppers, some salmon chunks, a light salad dressing, and your favorite nuts on top, and you’ve got a healthy meal in itself.

    Thanks to Coach Ken Mannie for today’s "Shopping Cart" segment. The only question to answer now is….. "Paper or Plastic?"

    Asap_logggooo_40_5 

    All Rights Reserved     Copyright 2007  www.athleticstrengthandpower.com blogpost by Ed Cicale.

    Article contribution by Ken Mannie mannie@ath.msu.edu

  • The ASAP Sports Nutrition “Shopping Cart”: Michigan State’s Ken Mannie and his Super Foods

    Ist2_156499_shopping_cart Asap_logggooo_40  In this segment of the ASAP~Sports Nutrition Shopping Cart, we’ll head to familiar territory: East Lansing, Michigan. That’s where Ken Mannie is located and he’s the Head Strength and Conditioning Coach for the Michigan State Spartans.  Frequently, strength coaches are sought out for their advice on nutrition. Frankly, many of them lack the qualifications to be giving out quite important information to athletes. However, there are several notable coaches who really have a great knowledge base…and one of them is Ken Mannie. For that reason, let’s take a look at what’s in Coach Ken Mannie’s shopping cart.

    Super Foods for energy, recovery from hard exercise and a healthy lifestyle: If you’re looking for a short list of healthy, energy producing, and recovery aiding foods that are easy to incorporate into the daily diet, LISTEN UP TROOPS!!!

    • Sweet Potatoes: A real nutritional “all-star” that is literally one of the best veggies you can eat, try to incorporate this winner in your diet as often as possible. These babies are loaded with Vitamin C, carotenoids, potassium, and fiber. Some restaurants even offer them as a substitute for French Fries (a top-of-the-line artery clogger) and regular baked potatoes.
    • Grape Tomatoes: Sweeter and firmer than other types of tomatoes, these bite-size treats are perfect for snacking, dipping, and plopping on salads. Packed with Vitamin C and Vitamin A, these little health nuggets also contain some fiber and those wonderful phytochemicals you hear so much about.
    • Fat Free (Skim) or 1% Milk: Check it out: Calcium, loads of vitamins, and high-quality protein without all the fat; need I say more? Caution: Don’t be fooled by 2% milk, which still has a considerable amount of saturated fat in it.
    • Blueberries: Rich in fiber, Vitamin C, and the highly sought-after antioxidant group, these little sweeties are great on cereal, in yogurt, on low-fat ice cream, or all by themselves.
    • Wild Salmon (not the “farm-raised” variety that has higher levels of dioxin contaminants) One of our “heart healthy heroes,” wild salmon is chock-full of the good omega-3 fats, whose health benefits are continually being unearthed, and quality protein.
    • Citrus Fruits: Juicy, great tasting, and oozing with Vitamin C, folic acid, and fiber, these are much healthier snacks than candy bars that are bloated with saturated fat.
    • Pre-washed, Pre-cut Bags of Greens (Kale, Spinach, Hearts of Romaine, etc.) Convenient, ready-to-eat, and high in calcium, carotenoids, folate, potassium, fiber, and Vitamin C, toss them in a salad bowl, sprinkle some blueberries, grape tomatoes, green peppers, some salmon chunks, a light salad dressing, and your favorite nuts on top, and you’ve got a healthy meal in itself.

    Thanks to Coach Ken Mannie for today’s "Shopping Cart" segment. The only question to answer now is….. "Paper or Plastic?"

    Asap_logggooo_40_5 

    All Rights Reserved     Copyright 2007  www.athleticstrengthandpower.com blogpost by Ed Cicale.

    Article contribution by Ken Mannie mannie@ath.msu.edu