800m Final…London 2012...Greatest Race Ever
April 13, 2012
by Stephen R. Santangelo
The 800m final at the London 2012 Olympics IS the greatest race ever!
This is well ahead of Usain Bolt’s incredible sprint double.
It is well ahead of the women’s gymnastics performances!
It’s even well ahead of Michel Phelps’ achievements!
I look at this race, not only at the incredible WR by winner David Rudisha, but, every finalist.
| Just look at these results: | |||
| 1 | David Rudisha | 1:40.91 | World Record |
| 2 | Nijel Amos | 1:41.73 | World Junior Record (18 years old) |
| 3 | Timothy Kitum | 1:42.53 | Personal Best (18 years old) |
| 4 | Duane Solomon | 1:42.83 | Personal Best (just .23 shy of the American Record) |
| 5 | Nick Symmonds | 1:42.95 | Personal Best (just .35 shy of the American Record) |
| 6 | Mohammed Aman | 1:43.20 | National Ethiopian Record (19 years old) |
| 7 | Abubaker Kaki | 1:43.32 | Seasonal Best |
| 9 | Andrew Osagie | 1:43.77 | Personal Best |
Let’s break this race down even further...Read More
How Does Strength Work?
April 11, 2012
by Stephen R. Santangelo
Books have been written for years on strength and research is never ending regarding what is the ‘ideal’ strength program. However, I would like to highlight the most important aspect of any strength program because strength is based upon maximum load and perceived effort. It can be sport specific or it can be conditioning strength.
The stronger the muscle, the less it has to contract to produce a given amount of force (deVries, 1980). Strength allows the athletes to increase their movement efficiency, thereby preserving their energy stores...Read More
Genetics, Patience & Consistency
April 10, 2012
by Stephen R. Santangelo
It has been widely accepted over the decades that to be strong, quick & lightning fast it’s all about genetics.
In recent sport philosophy, it is becoming better accepted that anyone can become strong, quick or lightning fast based on dedication to a given program.
We’re all born with specific genetics which we will never change; therefore, why dwell on something we have no control over?..Read More
How Do Trail Runners Strengthen Postural Muscles?
November 16, 2011
by Stephen R. Santangelo
When athletes think about building strength in the back, often only the lower back and outer back muscles are trained. However, an often neglected area is the upper and middle back. The upper back performs an important function in postural stability. The trapezius muscle is a huge diamond shape muscle which extends from the lower neck to the outer back and back to the center along the spinal cord. It works in conjunction with the rear deltoid, external rotator cuff and the triceps. All these muscles are designed to draw the shoulders back and down which is the proper alignment for the upper back and neck...Read More
Conditioning VS. Sport Specific
April 4, 2011
by Stephen R. Santangelo
Many people think conditioning is doing more of the same thing or lots of bodyweight exercises and greater quantities of sport specific exercises. Wrong! Conditioning is preparing the body to handle the load of specific training of a given sport. It should never be considered as performing a greater volume of task specific drills or exercises.
Here are few examples:
Power lifters have 3 specific competitive lifts; squat, bench press & dead lift. All 3 lifts are competed as a single rep for maximum poundage. Whoever lifts the most wins; simple...Read More
Strength Training for Snowshoe Athletes
January 3, 2011
by Stephen R. Santangelo
Snowshoe athletes and trail runners need applicable strength as do all athletes. One of the most common issues for environmental athletes is their fear of strength training.
There are 2 kinds of strength which apply to all athletes; absolute strength and relative strength. Absolute strength is the ability to lift/move as much weight as possible for a single repetition. Relative strength is the ratio of bodyweight to max weight moved and how it relates to one’s given sport...Read More
Trail Running for Sports Enhancement - Part 10
August 23, 2010
by Stephen R. Santangelo
In our final article of our 10 part series, I will discuss my favorite, the Good Morning exercise.
I have been a proponent of the GM for a number of years from personal experience of having a stage 4 spondylolisthesis (spon-dee-low-lis-thee-sis) for decades. This particular exercise and all of the variations, I created over the years, eliminated my physical limitations, pain and medical bills.
It has become the focal point for all my training as well as for every athlete I’ve ever trained over recent decades.
The greatest significance of the GM is that it teaches the correct way to use the lower back and gluteus. The back is designed for lifting, especially, all the spinal erectors which include the lumbar...Read More
Which Strength Exercises Should Wrestlers Do? Part 10
August 18, 2010
by Stephen R. Santangelo
As promised, I‘m going to introduce some killer multi functional and versatile strength exercises.
The first one is an exercise which is somewhat of an offshoot from the Zercher Squat, known as the Scott Lift.
I was introduced to this lift while being a member of United States All-Round Strength Association. The organization includes this unique lift as part of its competitive repertoire...Read More
Trail Running for Sports Enhancement - Part 9
August 10, 2010
by Stephen R. Santangelo
All athletes can benefit from trail running for better sport performance and for recovery.
This applies to strength athletes; in particular sports such as power lifting, Olympic lifting, MMA, rugby, soccer and many more related sports.
Power lifters and Olympic lifters need to do trail running. Do not go out and run an all out 10k. Use variations which will enhance conditioning for lifting such as hill sprints or maybe an easy 1 miler for a recovery session...Read More
Specialty Shoes VS. Non Specialty Shoes
April 10, 2010
by Stephen R. Santangelo
Since the late 70’s athletic footwear has become the focus on sports enhancement and fashion. Every shoe manufacturer claims their shoe is the best and all you have to do is put them on and fly like the wind.
They have convinced the public their shoes will take them to new heights in performance and will eliminate injury because their ‘high tech’ shoes are designed to compensate for anatomical imbalances and will help with proper distribution of body weight and running mechanics...Read More
Which Strength Exercises Should Wrestlers Do? Part 9
August 3, 2010
by Stephen R. Santangelo
I am constantly finding new ways to enhance athletic performance for all athletes. After all, “conditioning” applies to every sport and every athlete must be properly “conditioned” for improved performance.
I have been training with some new exercises which I have had miraculous improvement in movement dynamics and multi functional adaptation to one’s given sport.
As a member of the United States All-Round Strength Association & International All-Round Strength Association, I have found some extra-ordinary exercises which have sky rocketed 2 of the most important aspects of “conditioning”; flexible strength & multi functional strength...Read More
Trail Running - Part 8
August 2, 2010
by Stephen R. Santangelo
In Trail Running Part 6, I discussed the need for specific plyometric exercises for the trail runner and in Trail Running Part 7, I introduced the need for bodyweight exercises for sport enhancement. In this section, I will combine plyos with bodyweight exercises and how it will condition the body for trail running competitions.
As you have learned from the previous articles, I emphasize full body execution. It only takes sensible logic to understand that trail runners are using all muscles from start to finish. You will never isolate or limit the body’s movement as you trek across the trails; so why train that way? It takes full body harmony to run the trails.
After you have developed a high level of conditioning using the previous exercises you can move to an advance level by introducing the burpee exercise...Read More
Trail Running - Part 7
July 22, 2010
by Stephen R. Santangelo
Trail running is much like combining plyometric exercises while on the move.
With all the obstacles, on the trails, you’re constantly hopping, stepping and jumping in various directions.
On active rest days or non running strength days perform your plyos.
One of the simplest and most effective plyos is the game hop-scotch. This is a typical hopping and jumping children’s game which can be used. Begin with small hops & jumps. As you develop speed, stability & strength, increase the distance between landings. Perform this drill on grass or synthetic tracks...Read More
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