What Supplements Should I Take?

So, What Supplements Should I Take? (the short answer)

This is the most common question asked by my athletes and parents, “What supplements should take pre-post workout”. I was going to right up this big post explaining all of the supplements and the science behind it, but Rubio (Long Snapping guru and good friend), tells me most people are not like me (I spend weekends reading research papers and books on everything about human performance), you just want to get strait to the point!

The most common question is about the “N.O.” (Nitric oxide) supplements and do they work? Many people have reported positive effects with “Nitric oxide” type supplements. But, the problem is most of the ingredients in these supplements are worthless for improving training outcomes in athletes. They are filled with heavy stimulants to give you that rush! The rush and increased heart rate is a result of the caffeine added. I personally do not require my athletes to take any N.O. supplements, but if you’re looking for a pre-workout supplement check out another product called “Prepare” by Herbalife.

Protein Power.

Every athlete should be taking a quality post workout shake within 15-20 minutes after strength training! A shake with 20-25 grams of quality protein will do just fine. The “super mass weight gainer” protein with 50-75 grams of protein is worthless. A shake with about 25 grams of protein is perfect for post workout. Herbalife carries a great product called “Rebuild Strength”, it has 24 grams of whey and casein proteins to help your body rebuild after the training session. It is a great product and worth checking out.   

Multi Vitamin.

A good quality Multi Vitamin is something I suggest everyone take. There are several good ones on the market.

Fish Oil

Fish oils contain the omega-3 fatty acids eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) and has tons of benefits. It improves the health of the eye, brain, nerves, heart and cardiovascular system, performance, emotional status, anti-inflammatory, joint lubricating. Most people are deficient in Omega-3 fatty acids and you would be doing your body a favor by taking some fish oil capsules. Unless you’re eating a couple pounds of salmon per day. Your choice. You want to find a good quality fish oil to take and don’t go crazy on this one, most people take too much or too little of this supplement.  Unless you are treating a specific condition, 1-2 grams of EPA and DHA per day is good. I personally take Carlson Labs Very Finest Liquid Fish Oil

There are several supplement companies on the market. Most of them are junk!! They spend more money on advertising than they do on product development and the science behind making their products safe and effect. Do not believe what the kid behind the counter says at GNC. I would personally say check out some on the Herbalife products.

Brian Van Hook, MS, CSCS, NASM-PES
Strength and Conditioning Specialist

Offensive lineman manual

I have to say thanks to everyone, the response for the offensive lineman manual has been overwhelming to say the least!
With all the requests and questions I have been getting I am thinking about making it an “online database” type of workout. So what is that you may ask? Well it will be a type of "Paying Members Only" area that will include.
1. Online printable 3 month workout.
2. Questions will be answered on weekly bases.
3. Video demonstrations of all of the lifts, exercises, drills…etc.

4. Questions will be answered via video demonstration. (You will have the opportunity to email me with any question and I will post the response in the member’s area) I like this because most of you have repeating questions.


So what do you think? The members area will be a fee charged every 3 months and you can cancel you membership at any time (your access to the member’s area will stop) but you will be able to print out your workout and reuse them at anytime)

Please take a look at my website and leave your thoughts!! >> Offensive Lineman


>>>I have to say i really like this idea! So many of you have different things you need to work on that its hard to develop a GREAT program for all of you!! And I want to put out great information, not just average!


Brian Van Hook MS, CSCS
Las Vegas, Nevada
VanHookTraining.com

The importance of a quality Strength and Conditioning Coach

I wanted to repost this article from a great Strength Coach by the name of Mike Boyle! In my mind he is one of the smartest guys in the business! This really is a good read and discuses the importance of a quality Strength and Conditioning Coach!


By, Mike Boyle
I wrote it a few years ago but, the debate continues regarding the value and impact of the strength and conditioning coach. Football is the best example as football has employed the strength and conditioning coach the longest, and generally employs organized off-season programs.

I'm going to give you a few surprising stats.
1- Do you know that the person in the NFL with the most Super bowl rings is not a player and did not even play college football?

2- Do you know that only one man in history has coached world championship teams in two sports and in fact has coached nine world championship teams?

3- Did you know that only four strength and conditioning coaches have coached nearly half of the teams that have played in the Super Bowl in the last 19 years?

Before I go on, let me state my bias.

I am also a strength and conditioning coach, although not as accomplished as those I'm writing about. Also three of the men I'm discussing I consider to be both friend and mentors.
The man with the most Super bowl rings in NFL history is current New England Patriots Strength and Conditioning Coach Mike Woicek, with six. In 2005 Woicek passed Charles Haley, one of his former players.

Coincidence, I don't believe so.

Another interesting statistic: Since 1987 thirty eight teams have played in the Super Bowl. Four strength and conditioning coaches have coached 18 of the thirty-eight, nearly half. Mike Woicek obviously leads the way with six Super Bowl appearances and six wins.
Current Chicago Bear Strength and Conditioning Coach, current San Francisco 49'ers Strength and Conditioning Coach Johnnie Parker and recently retired Atlanta Falcons Strength and Conditioning Coach Al Miller have both been to four each. Parker has the distinction of doing it with three different teams.

An interesting trend or a correlation?

Knowing most of these men I'll vote for correlation. All four are among the most committed in our industry. It is a coincidence that Tampa Bay declined after Parker left in 2003? Is it a coincidence that Chicago was in the second round of the playoffs in 2006 after adding Jones to their staff?


The relationships of strength and conditioning coaches to team success can be hard to measure. Injuries happen, personnel changes. However in these days of Moneyball and statistical analysis, there seems to be a correlation between good strength and conditioning coaches and NFL success.


Parker has been to Super Bowls with the Giants, Patriots and Buccaneers. Woicek with the Cowboys and Patriots. Jones spent his entire career in Buffalo prior to taking over in Chicago. Al Miller's appearances were all with Denver. The head coaches have varied and have obviously been outstanding. Assistant coaches may have also had a similar level success, although I am not aware.

The key is that this is probably more than coincidence. With Parker helping to rebuild the 49er's and Jones in Chicago, the theory will be put to the test. My bet: Within two years you will see either San Francisco or Chicago appear in a Super Bowl.

The answer to my second question is Al Vermeil. Al coached a Super Bowl team in San Francisco before moving on to the Chicago Bulls and I believe 7 more World Championships.

Coincidence? I don't think so.

FYI- Since this article was initially published the Bears and Rusty Jones went to the 2007 Superbowl and, in 2008 the Patriots in Mike Woicek also appeared in the Superbowl.

Mike Boyle website  http://www.functionalstrengthcoach3.com/

Congratulations to Van Hook training alumni E.J. Reid

I am just finishing up with finals and just wanted to give Congratulations to Van Hook training alumni E.J. Reid for signing with the Rams as a free agent! Trust me what I say he put in a lot of work and he deserves it! It was a real pleasure working with E.J., he is a hard worker and I expect great things from him in the future!

Offensive Lineman- DESIRE

Traits of a good offensive lineman- DESIRE


DESIRE There is a quote by Vince Lombardi that states “Mental Toughness is essential for success” and we will abide to that belief. We must all posses the desire to be the best at everything we do. We must want to win in everything we do on and off of the field. You must attempt to win every individual battle, we must attempt to dominate every defense, you must attempt to win in every class with an A and when you get knocked down, get back up. With the proper desire and attitude you will find success in everything you do. Don’t just be a good offensive lineman, be a GREAT athlete, be able to play every position on the line! Be able to call out the defensive fronts, know every play like the back of your hand!


An offensive lineman should have the desire to learn every player’s responsibility on the field, know how many steps the QB will be taking on each play! Will the QB be taking a 5 or 7 step drop on this pass play? How far/big do I need make the pocket to keep the QB safe? Will I have help from my RB, what are the RB reads? Everything that I just asked can be learned by listening to the coaches, they are always discussing the plays with the QB, RB and receivers. Do you really listen when the coaches talk, or just when they are talking to you? Are you one of those guys that just bullshits with his buddies when it’s not your turn to go? Or do you listen to what the coaches are saying to the others guys on the field? Just because they are not talking directly to you does not mean there is nothing to learn.

In the last few years I have gotten into the habit of filming the guy’s footwork so they can watch it later, more of the time they just don’t get it until they see it on film, until they watch themselves making the mistake! Well you may not get the opportunity to watch ever practice do to time constraints, but there is no reason you can’t watch the other offensive lineman’s footwork when it’s their time to go. Chances are they will make mistakes and the coaches will be on them about their footwork. Use this time as a learning experience, watch their footwork, so when the other guys screws up and gets a sac you know what he did wrong, because you where watching his technique!!

The Dallas Desire in the Lingerie Football league! Was looking for a motivational picture, but hey its football and they are called the DESIRE ;)

 

 

 

Offensive Lineman pass protection, the outside foot!

I just wanted to post a quick note about offensive lineman pass protection technique. One of the problems I see with offensive lineman at every level is how they “open up” there outside foot on pass pro! (the outside foot is the foot farthest from the center) An offensive lineman (most of the time) should keep their feet square to the line of scrimmage (LOS), when you open your outside foot you will naturally “open up” or turn your hip/body to the outside and give the defensive lineman an opportunity to collapse the pocket from the outside. Not to mention the fact that if the DL decides to cut back inside you are leaving yourself in a vulnerable position that will be almost impossible to recover from without dropping you’re inside foot! (“dropping” or bringing your inside foot back behind your outside foot is another major problem that should be corrected with most 5-7 step drop plays)

So what does the inside and outside foot mean?

Left tackle/guard: I’m in a left handed stance my left foot would be my outside foot and my right foot would be my inside foot!

Right tackle/guard: I’m in a right handed stance my right foot would be my outside foot and my left foot would be my inside foot!


***Take a look at the photos below***

For now just worry about keeping your feet facing the LOS and not opening up or turning your feet during a pass protection. If you already know all of this, then great you’re a step ahead! If not and you would like to receive more info please add your name to the mailing list on my main website or send an email to Oline@vanhooktraining.com.  I understand this may be foreign to some people, but do not worry, once you understand the basics it’s easy!


Next week’s quick note will be about the “kick step” and “power step” in pass protection and how/why they will make you a better offensive lineman if you understand how, why and when you should us them!

 

 

Nice footwork!

#60 (right guard) is a little wide and #61 (center) has a little too much weight on his back feet, but I’m guessing he is looking to shuffle back to pick up an outside LB or help out the guard.

 
 

Look at their feet! It all starts with footwork!!!!!!

 
 

Now remember, no one is perfect, but you should always strive to be!

Offensive Lineman - ATTITUDE

Traits of a good offensive lineman- ATTITUDE

Brian Van Hook
Van Hook Sports Performance


You must be businesslike on the field and never let emotion cause you to deviate from your technique. Emotion does not win football games. Proper execution, consistency, smart mental approach, and hard work win football games. You must be unselfish, the team is more important than you are. You must demand of yourself and your teammates. You must possess desire. Your mentality should be described as blistering patience. If you possess the proper attitude, you will attempt to FINISH every block. As the whistle blows, you give the defender one last shove. You must try to put the defender on his back every play. This will ultimately lead to your total domination of the defender.

As an offensive lineman I took pride in the fact that almost every pass play the referee would have to scream “BALL OFF” to get me to stop trying to beat the crap out of the defensive linemen across from me. I remember one game the referee threw a flag because I kept punching the defensive lineman, I asked the ref why the hell did you do that, how am I to know the ball has been thrown, I’m just doing my job ref!! So every time he was our referee I would hear him scream “BALL OFF” and he would expect me to stop beating the guy up, but little did he know I would just relax a second and let the defensive lineman pursue down field and I would follow him the whole way and give him a couple of nudges along the way just to piss him off. Did the D-lineman get mad? Hell yea, the rest of the game he would make it a point to try and create a war with me, he would forget about the game and just try to beat the crap out of me, and to tell you the truth, sometimes he did! But he never got a sack or even a tackle the whole game! (most of the time:)

One time during a game the DL told me he was going to kick my ass, I remember we called a zone play off the left guard (I played left tackle) and in the middle of our “bear dance” the DL and myself were trying to see who was the strongest and who was going to push the other one on his back, I new the RB was going to make a cut off the guard and I could feel him running right by in inside hip, and the funny thing is the defensive lineman was so occupied by trying to push me on my ass that he never even saw the RB till it was too late, the DL reached out to try and arm tackle the RB and positioned himself so that with on final shove I was able to drop him onto his back as the RB ran past us!

The point is, you must have attitude, but never let emotion rule your game! Use it to your advantage.

PS. Yes sometimes I did looked like I was getting the crap kicked out of me on films, but for some reason I never got screamed at by the coaches, because they knew the DL never even touched the QB! It's just a matter of taking one for the team.

Isn’t that Tim Tebow in the back ground? Doesn’t look like the DL (#99) even cares about little Timmy!
 
***Florida offensive lineman Jason Watkins, right, attempts to block Georgia defensive tackle Jarius Wynn (99) during the first quarter of an NCAA college football game, Saturday, Nov 1, 2008, in Jacksonville, Fla.