THE GAME Training: Herschel Walker’s Advanced Training Regimen

To say that Herschel Walker’s training methods are unorthodox would be an understatement. One of the few players in modern American football to achieve elite status with minimal free weight training, Walker has frequently attributed his freakish strength and power to an intense morning workout regimen consisting mainly of 2,500 sit-ups and 1,500 push ups (doing up to 100 at a time).

An All-American running back at the University of Georgia, a star in the USFL (1983-1985) and the NFL (1986-1997), a sixth degree black belt in Tae Kwon Do, a member of the 1992 U.S. Winter Olympic two-man bobsled team, a world-class sprinter and now a mixed martial artist, Walker will debut in the January 30, 2010 Strikeforce: Miami event at the age of 47. An athletic and genetic marvel, Walker is one of the rare athletes who has competed in divergent athletic nodes at world-class levels.

Yet, Walker didn't start out as an athletic freak. In his book, Herschel Walker’s Basic Training, Walker confesses that he was a burly kid who was often picked last for teams and his sister could consistently beat him in foot races. Through dedication, hard work and the discipline required to complete his intense daily workouts, Walker was able to maximize his raw physical talent and train his body to perform at an elite level in many different athletic nodes.

As athletes in THE GAME, our bodies will often require us to perform physically different tasks at a top level when we transition in/out of divergent nodes (sometimes, very quickly); especially in the transitional zones. That is why studying how Herschel Walker physically prepares himself could give us insight into ways of building a strong foundation of fitness for THE GAME.

Fortunately for us, Herschel Walker and Terry Todd, PhD detailed Walker’s unorthodox training regimen in the aforementioned Herschel Walker’s Basic Training. In the book, Walker outlined his recommended 12-week beginner, intermediate and advanced training programs; incorporating calisthenics (including, of course, push ups and sit-ups), plyometrics, martial arts, basketball, swimming pool workouts, sprinting, running and eventually some free weight training.

Over the course of the next several weeks we will share with you the advanced training program offered in Walker’s book. While following the routines may not give us the power, speed and explosiveness of Herschel Walker (remember that Walker has the rare genetics to respond to this type of training), it will build a solid foundation that, if necessary, can be augmented by a personalized team or individual training program.

THE ADVANCED PROGRAM (courtesy of Herschel Walker’s Basic Training)

Herschel’s comments: “…do the exercises in the order listed, so that your body will be properly warmed up and prepared for each of them. If you decide to take a break between your weight work and basketball work—rather than going directly to the courts after you lifting—make sure that you restretch before you begin to play, to get properly warmed up… ”

WEEK ONE: Monday, Friday—Morning Session

Warm-ups: 20 jumping jacks. Run in place for 4 minutes.

Stretching: Perform each of the 7 basic stretches once—hold twice for 30 seconds each.

Jogging: 8 minutes.

Karate:

Straight punch—20 per arm

Groin strike—20 per arm

Open-hand strike to face—20 per arm

Roundhouse kick—20 per leg

Front snap kick to the midsection—20 per leg

Front snap kick to the head—20 per leg

Sliding back kick—20 per leg

Agility:

Squat thrust—25

Sideways box hop—35

Backward and forward box hop—35

Half-turn—35

Push ups: 80 total. Do as many as possible, rest, then continue until all 80 have been done. Elevate your feet at least 8 inches.

Sit-ups: 100 total. Try to do these as sets of 50

Stretching: Hold each stretch twice for 30 seconds.

Monday, Friday—Afternoon Session

Warm-ups: 20 jumping jacks. Run in place for 4 minutes.

Stretching: Hold each stretch twice for 30 seconds.

Jogging: 4 minutes.

Weight training:

Power pull—1 x 10 warm-up, 2 x 10 target weight

Squat—1 x 10 warm-up, 2 x 10 target weight

Bench press—1 x 10 warm-up, 2 x 10 target weight

Close-grip bench press—1 x 10 warm-up, 2 x 10 target weight

Bent-forward row—1 x 10 warm-up, 2 x 10 target weight

Crunch—65 (break into sets if necessary)

Twisting sit-up—60 (break into sets if necessary)

Basketball: 20 minutes.

Stretching: Hold each stretch twice for 30 seconds.

Wednesday

Wednesday’s workouts should be identical to those of Monday and Friday except for the weight work in the afternoons. Follow this program on Wednesday for your lifting:

Weight training:

Lunge—1 x 10 warm-up, 2 x 10 target weight

Chin—3 x 10

Curl—1 x 10 warm-up, 2 x 10 target weight

Triceps press—1 x 10 warm-up, 2 x 10 target weight

Weighted sit-up—2 x 15

Leg raise—50

Tuesday, Saturday—Morning Session

Warm-ups: 20 jumping jacks. Run in place for 4 minutes.

Stretching: 7 basic stretches, plus 2 advanced stretches—hold twice for 30 seconds. Do at least 2 advanced stretches at the beginning of each workout from now on.

Jogging: 3 minutes.

Sprinting: 2 x 880-yard strides (quarter to half speed). One 440-yard stride (half speed).

Hill running: 3 x 40-yard strides (half speed).

Dumbbell runs: 2 x 30-yard strides. Make sure to use light dumbbells for this and concentrate on arm position as you run.

Rope skipping: 10 minutes.

Stretching: Hold each stretch twice for 30 seconds.

Tuesday, Saturday—Afternoon Session

Warm-ups: 20 jumping jacks. Run in place for 4 minutes.

Stretching: Hold each stretch twice for 30 seconds.

Karate:

Straight punch—20 per arm

Groin strike—20 per arm

Open-hand strike to face—20 per arm

Roundhouse kick—20 per leg

Front snap kick to the midsection—20 per leg

Front snap kick to the head—20 per leg

Sliding back kick—20 per leg

Basketball: 30 minutes.

Water work:

Run in water—6 minutes

Water karate (kicks and punches)—6 minutes

Modified breast stroke—6 minutes

Power clap and other shoulder and arm work—6 minutes

Stretching: Hold each stretch twice for 30 seconds.

Thursday

Morning and afternoon workouts should be identical to those of Tuesday and Saturday except for the sprinting portion of the morning session. On Thursday mornings substitute the tire pull for hill running. On this first week run 3 x 50-yard strides at half-speed, pulling a tire with 12 to 15 pounds inside it. Then, rather than dumbbell sprints, wear a weighted vest and run 2 x 200-yard strides at half to three-quarter speed.

GAME Formations & Strategy: “The Art of War” by Sun Tzu

Written by military general and strategist Sun Tzu in the 6th century BC, The Art of War is still considered one of the most influential treatises on military matters ever written. Leaders as diverse as Mao Zedong, General Vo Nguyen Giap, Baron Antoine-Henri Jomini, and General Douglas MacArthur have claimed to have drawn inspiration from the work.

Sun Tzu believed that when going into battle, the military formations and strategies utilized were dependent on the state of the physical environment as well as the opponent, rather than a predetermined plan that was strictly adhered to. He believed that careful pre-war assessments, recognizing opportunities (engage in physical conflict only when absolutely necessary and after other non-confrontational means have been exercised) and the ability to be flexible to changing circumstances were essential to waging war successfully.

The Art of War has been applied to many fields outside the military sphere. Participants in fields as diverse as sports, law, politics and management have also found the book very useful.

Since it has proven to be useful for strategy and performance in many diverse nodes, we thought it would be a useful resource for conceiving GAME formations and strategy by linking to a free copy of The Art of War via Project Gutenberg and by giving an overview of its chapters (courtesy of Wikipedia):

The Art of War Chapter Summaries

1. Laying Plans explores the five fundamental factors that define a successful outcome (the Way, seasons, terrain, leadership, and management). By thinking, assessing and comparing these points you can calculate a victory, deviation from them will ensure failure. Remember that war is a very grave matter of state.
2. Waging War explains how to understand the economy of war and how success requires making the winning play, which in turn, requires limiting the cost of competition and conflict.
3. Attack by Stratagem defines the source of strength as unity, not size, and the five ingredients that you need to succeed in any war.
4. Tactical Dispositions explains the importance of defending existing positions until you can advance them and how you must recognize opportunities, not try to create them.
5. Energy explains the use of creativity and timing in building your momentum.
6. Weak Points and Strong explains how your opportunities come from the openings in the environment caused by the relative weakness of your enemy in a given area.
7. Maneuvering explains the dangers of direct conflict and how to win those confrontations when they are forced upon you.
8. Variation in Tactics focuses on the need for flexibility in your responses. It explains how to respond to shifting circumstances successfully.
9. The Army on the March describes the different situations in which you find yourselves as you move into new enemy territories and how to respond to them. Much of it focuses on evaluating the intentions of others.
10. Terrain looks at the three general areas of resistance (distance, dangers, and barriers) and the six types of ground positions that arise from them. Each of these six field positions offer certain advantages and disadvantages.
11. The Nine Situations describe nine common situations (or stages) in a campaign, from scattering to deadly, and the specific focus you need to successfully navigate each of them.
12. The Attack by Fire explains the use of weapons generally and the use of the environment as a weapon specifically. It examines the five targets for attack, the five types of environmental attack, and the appropriate responses to such attack.
13. The Use of Spies focuses on the importance of developing good information sources, specifically the five types of sources and how to manage them.

THE GAME Gear: Makkar Pure Power Mouthguard

The Makkar Pure Power Mouthguard (PPM) is a custom-fitted mouthguard used to align the lower jaw in its most comfortable and stable position; increasing one’s strength, balance, flexibility and endurance. Based on decades of neuromuscular dental research, the Makkar PPM is based on the premise that the position of the lower jaw can have a tremendous effect on the lower body.

The PPM is different from the traditional mouthguard that can be purchased at sporting goods stores, and even from the custom-fitted ones dentists often make. In order to fabricate a PPM, a neuromuscular dentist will relax the muscles of the jaw (more on this later)/ to find a "verifiable position" that usually results in a joint socket position that's typically more down and forward. When worn, the PPM will position the lower jaw into this most relaxed position; allowing the brain to focus more on coordinating the lower body instead of coordinating the numerous facial and jaw muscles that are used to stabilize the jaw.

Neuromuscular dentist Dr. Shirley Cheong describes this concept:

Popular Science explains how the jaw position is determined for the PPM and discusses a recent blind crossover study:

“The optimal location [of the jaw] for each athlete is determined by delivering a low voltage through the jaw and monitoring the muscles in the face via EMG. The bite is captured at the point of a lowest resistance and the mouth guard is built to those specifications….

[A recent] blind crossover study took 22 male collegiate and professional athletes and tested their vertical jump, bench press and put the athletes through the Wingate Anaerobic Test. Each athlete sat through the detailed fitting procedure for a PPM. For the vertical jump (highest of three) there was a significant increase with the PPM of 67.6 vs 65.3 cm. Bench press showed no significant difference while the Wingate test showed a significant increase in peak power but no difference in average power.”

At a cost of approximately $2000, you need to find a neuromuscular dentist, who has the proper training and equipment, in your area to be fitted for a PPM.

Since it is not being widely used at the moment, the PPM could serve as a legal alternative to gaining a physical edge against your competition in THE GAME .

Etc.: An interview with the creator of the PPM, Dr. Anil Makkar where he explains how he came up with the idea for the PPM (the interview starts on page 17). Shaquille O’Neal, Terrell Owens and Scott McCarron give their video testimonials. Other PPM wearers: Wanderlei Silva (page 12) and the New Orleans Saints.

Finally!

After 28 months of delays, the Boeing 787 Dreamliner finally lifted off on its maiden voyage today. You can see the webcast takeoff, landing and flight highlights here.

Made mostly from composites instead of aluminum and steel, the 787 will cut the cost of flying long-range routes by 15-20%—an enormous leap in efficiency. As for the consumer, the 787 features a wider and taller fuselage and an advanced environmental control system; allowing the cabin pressure to be set lower and increasing passenger comfort.

A beautiful aircraft to behold!

THE GAME: Mergers and Partnerships in College Football

The recent struggles of Michigan and Notre Dame’s football programs prompted Wall Street Journal writer Jason Gay to recently suggest (jokingly) a merger of the two programs as an instant solution for elevating the two programs back to national prominence.

After I read Gay’s article, I remember seeing the following highlight from earlier this NFL season of Miami Dolphins teammates quarterback Chad Henne (from the University of Michigan) throwing a 50 yard touchdown pass to wide receiver Ted Ginn, Jr.  (from Ohio State University)…

…and I started to think about different recommendations and guidelines that could be used to merge teams (and the reasons to merge them in the first place), specifically in college football, and THE GAME in general. Here are the notes:

1. Inter-conference matchups. Using men’s college basketball’s early season SEC/Big East Invitational and the ACC-Big Ten Challenge inter-conference matchups as a model, two or more teams from the same conference can temporarily merge to face another set of teams from another conference. These types of matchups can serve several purposes:

• since the college football season does not include preseason tune-up games like in the NFL, inter-conference matchups allow teams to play in an actual game without extending their players for an entire game. 
• during the initial rollout of these types of games, wins and losses would not count towards a team’s record for a given season. However, these matchups would help determine a conference’s relative strength, which in turn could help a team’s national ranking (if said team is in a relatively stronger conference) as the season progresses.

2. “Tag-Team” football—a newly created node. If NCAA bylaws could be modified regarding the status of red- and gray-shirt athletes, college football programs could merge their red- and gray-shirt players with other colleges’ red and gray shirts players and play an entire season against similarly constructed teams in an independent “tag-team” football league (e.g. the Pioneer Football League). By merging programs, the constituent programs can essentially share the cost of running a player development program (yes, this could further thin the blurry line that already exists between the amateur student athlete from the professional athlete). Mergers of programs could either be aligned through conference affiliations or independently (an ideal arrangement could be a university from a major conference partnering with a university from a mid-major conference to go up against institutions that have similar relationships).

3. Teams will want to merge with other teams that share similar offensive and/or defensive philosophies and approaches (if they are involved in matchups as explained in 1. and 2. above). This will help maintain consistency in player development. Players who are committed to college football programs that run a certain offensive scheme (for example, a spread option attack) or defensive scheme (3-4 vs. 4-3) will be teamed with players from other programs that run the same type of offense.

4. Preserve traditional rivalries by avoid pairing teams who are bitter rivals. So one would never see the following teams merge: Michigan-Ohio State, Alabama-Auburn, USC-UCLA, West Virginia-Pitt, Texas-Texas A&M, Army-Navy, etc..

5. The rules and guidelines discussed here could be applied and modified to the NCAA’s Divisions I (Football Championship Subdivision), II and III, the NAIA and the NJCAA.

6. Coordinating a joint program from schools that are in different geographic locations would be challenging but not impossible. Incorporating a modular approach to offense and defense would likely be the best method of merging teams together that are geographically separated. Each team that makes up the bigger team would have all the positions within a module practice together to build cohesion within that module. So by having wide receivers, running backs and quarterbacks practice as one module, offensive linemen and running backs practice as another module, safeties and cornerbacks practice as another module, etc., a merged team could, with minimal practice time together in a shared physical location, establish and maintain a high degree of play while simultaneously preserving the merged team’s ability to mix up plays and packages.

Technologies such as videoconferencing joint team meetings and collaborative internet applications for coaches and players could also help merged teams bridge the geographic gap as well.

7. Composition of the coaching staff of the merged program. With the time constraints involved in coaching college football (including coaching, recruiting, alumni relations, etc.) the composite staff of merged teams would likely consist of a staff hired by the merged universities with a prearranged agreement as to how many coaches each university would supply to the endeavor. Those who are interested in pursuing coaching at the college level could eventually utilize opportunities provided by these partner universities as a way to begin their journey “up the coaching ladder”.

8. Uniforms and school colors. There could be plenty of variation here depending on the degree of integration. Some ventures may choose to have completely new composite home and away uniforms created to reflect both institutions. For the sake of tradition, other universities may choose to keep their respective helmets the same and create new uniforms to reflect the merger. And others may decide to keep their traditional uniforms intact; varying only the home or road colors with their partner university. A lot of different combinations are possible.

9. Occasionally sprinkle in some inter-regional “superpower matchups”. Texas & Alabama vs. Notre Dame & Ohio State quickly comes to mind as a North-South power matchup that features big names while avoiding the merger of traditional rivals.

What other recommendations and guidelines can you think of? We’d like to hear your ideas. You can comment here or go to THE IdeaBOARD >> to explain and discuss your ideas.

THE GAME: Node Links

1. David Stern, commissioner of the NBA, thinks that a woman will break through the gender barrier and play in the NBA…within the next decade.

2. Get ready for a new way to window shop! In the coming weeks, Google is going to distribute over 100,000 QR code stickers to “popular” businesses based on search results from users interacting with local business listings on Google Maps. The idea is for small businesses to place these stickers on their storefront window; allowing customers to scan the 2-D barcode with their cell phone’s code reader and opening up new possibilities for businesses to reach their customers (special offers, customer reviews, photos, etc.). We talked about this concept of bridging the physical and digital worlds in a previous post.

3. An interesting analysis from Chris Brown of Smart Football on how the Oregon Ducks utilize the zone read of the defensive tackle, a nuance in the zone read option run game.

4. The world’s first commercial passenger spacecraft:

 More about the VSS Enterprise.