Our 1st DeFranco’s Mentorship Weekend is set!!
*Check out the video below for instructions…
WHERE: DeFranco’s Gym, Wyckoff, NJ
WHEN: Saturday, January 31st & Sunday, February 1st, 2009
JUST SOME OF THE THINGS YOU WILL LEARN & EXPERIENCE INCLUDE:
So there you have it!! The 1st Mentorship weekend is set. If you’re SERIOUS, email me at email@example.com.
*IMPORTANT: The people that are chosen for the 1st Mentorship weekend will be contacted on or before Friday, November 28th. If you are not contacted by the 28th, don’t be discouraged; everyone’s info will be filed and you will be contacted before our 2nd Mentorship weekend is announced to the public online.
I look forward to hearing from some highly motivated coaches & trainers!
I think this is the start of something BIG!
‘TIS THE SEASON!
The holiday season is upon us and we all know what that means…
GREAT DEALS ON DEFRANCO’S TRAINING PRODUCTS!
Great stocking stuffer!!!
Limited edition DeFranco’s beanies are now available! I only had 60 of these made and once they’re gone; they’re gone! Whether you want to keep your head warm, or just look tougher while you’re training, don’t miss out on this special offer!
Go to our STORE to purchase your bad-ass beanie NOW!
$uper $trength $ale!!!
The most comprehensive DVD ever made on our strength training system is now on $ALE!
Go to our STORE and give the gift of strength to someone you love!
FREAK of the Week!
A new feature I will be adding to my ASK JOE column on a regular basis is our “FREAK of the Week”.This weeks FREAK is 8th grade wrestling sensation, Nicky Baranello.
Less than a year ago, Nicky hit a milestone by benching 135 for the first time in his life…
This past Monday – less than one year from his 135-pound bench – Nicky did THIS…
135 X 19!!!!!
Not bad for a 133-pound 8th grade kid, huh?
Q: The success of your athletes and the success of your gym have been well documented. I was wondering what are some of the most impressive records on your gyms record board? Would you be able to post your record board on your site for all to see. I think this would add great motivation to your readers. Thanx coach!
Our record board is definitely a great motivator for all athletes. ALL gyms should have a record board to create a fun, competitive atmosphere!
Since records are constantly being broken at our place, I will list the most impressive ones that have stood the test of time; as well as the new ones that will stand the test of time!
Here ya go…
Bench Press – 135 lbs (Nikki Flores, Marist College - Record set in 2004)
Vertical Jump – 27” (Rachel Bello, University of Rhode Island – Record set in 2004)
Chin-up rep test – 15 reps (Ajda Dotday, Hawthorne HS – Record set in 2007)
HIGH SCHOOL MALE ATHLETES
225 lb. bench press rep test – 26 reps (Jeff Vacha, Waldwick HS – Record set in 2004)
Trap Bar Deadlift (LOW HANDLES) – 675 lbs. (Chris Dellafave, St. Joe’s Montvale HS – Record set in 2005)
Vertical Jump – 39 ½” (John Iannuzzi, Bergen Catholic HS – Record set in 2003)
COLLEGE MALE ATHLETES, Under 220 lbs.
Trap Bar Deadlift (LOW HANDLES) – 635 lbs. (Luis Altamiranda, Stony Brook University – Record set in 2007)
Pull-up rep test – 50 reps (Mike Guadango, William Paterson University – Record set in 2008)
Box Squat (parallel) – 585 lbs. (Donald Brown, UConn – Record set in 2008)
Vertical Jump – 43” (Miles Austin, Monmouth University – Record set in 2006)
COLLEGE MALE ATHLETES, Over 220 lbs.
Box Squat (parallel) – 635 lbs. (Deon Anderson, UConn – Record set in 2007)
Trap Bar Deadlift (LOW HANDLES) – 680 lbs. (Brennen Fortune, St. John Fisher College – Record set in 2007)
Bench Press – 480 lbs. (Rich Demers, UMass – Record set in 2005)
225 lb. bench press rep test – 39 reps (Rich Demers, UMass – Record set in 2005)
Chin-up rep test – 25 reps (George DeFranco – Record set in 2006 @ 59 yrs. Old)
225 lb. bench press rep test – 40 reps (Big Tone – Record set in 2005)
Big Tone hits 40 reps…
Still a legendary moment in DeFranco’s Training history!
If those numbers don’t motivate you; nothing will!
Q: Hi Joe!
You stated this in one of your past ASK JOE answers:
"Remember that focusing on the decelerators will help prevent inhibitory responses by the golgi tendon organ."
Could you get more detailed into this subject?
Thanks for a great site!
Good question. The Golgi Tendon Organ (GTO) is something that people need to understand and pay much more attention to. It can really make a difference in your strength and your health. Here’s a pretty simple explanation regarding the importance of the GTO…
Think of the muscles of your body as the links of a chain. We’ve all heard the phrase, “you’re only as strong as your weakest link.” This popular phrase can also be referred to as the “tension effect”. Quite often, improperly trained stabilizing muscles will prevent the body from increasing the load on an exercise. This is because the GTO - a proprioceptor which has the ultimate function of protecting the muscle and its connective tissue from injury due to an excessive load - sends an inhibitory message to the brain. This message basically says to “shut down” a muscle if it senses injury is going to occur to another muscle that is active in the movement. Many times this is why someone would fail to make a lift in the weight room, thus preventing strength gains.
Here’s an example to clear things up: Although your pecs and triceps may be the prime movers in the bench press, you might miss a big bench if your smaller, external rotators aren’t up to the task of stabilizing the weight. Your brain will basically “shut off” your prime movers, if it senses an injury will occur to your external rotators. This “tension effect” is not just limited to the weight room. Using the above example, weak external rotators and scapula retractors can severely limit a baseball pitcher’s throwing power or an offensive lineman’s “punch”. For example, Dave Diehl has added 50 pounds to his bench press and has noticed a profound difference in his on-field “punching power” since he joined our program in 2005; his shoulders are also much healthier. It’s ironic because we actually perform much less pressing movements, compared to his “pressing dominant” college strength program.
For the past 5 years, Dave has been focusing on rowing exercises, tons of band pull-aparts, rear delts and external rotator strength. Once we brought up his strength in these areas, his pressing strength went through the roof and his “punch” on the field is much more powerful! This is because the smaller, posterior shoulder musculature is no longer inhibiting these powerful muscle actions.
That is as simple as I can make a relatively complicated subject. Hopefully my explanation and “real world” example made sense to you.
Q: To Coach DeFranco,
On what day should hang clean be added into WS4SB? My football coach tests the hang clean so I have to do it.
A: I have two suggestions for adding hang cleans into the WS4SB program:
Option #1 – You can perform hang cleans before your max-effort exercise on Max-Effort Lower Body Day. If you’re going to use this option, I suggest performing 4-6 sets of 2-3 reps with 50-60% of your 1RM hang clean. Focus on speed and technique. This will excite the CNS before performing your max-effort lift. Using “lighter” loads will also help you perfect technique (which is extremely important). You can build the “strength” for your hang cleans through your max-effort squat and deadlift variations, along with your accessory movements.
Option #2 – Perform your hang cleans as the 2nd exercise (after your jump training) on Dynamic-Effort Lower Body Day. Again, I suggest performing 4-6 sets of 2-3 reps using 50-60% of your 1RM. If you’re feeling good, you can “work up” to a heavier percentage every couple workouts if you choose this option.
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