Harry Selkow

Sydne

Harry was the strength and conditioning coach of the Arizona Sundogs as well as for many High School football and Youth Hockey programs. He has worked with hundreds of athletes in a multitude of sports over the course of the last 50 years. Harry is currently working at Combat Sports Academy in Dublin, California.

 
It's a Crap Shoot  2/7/2022
It's a Crap Shoot 2/7/2022
Because I have a few "Cherry Pickers" when it comes to the weekly workouts, I changed the pace on them. They hate, I MEAN HATE doing the Conditioning part of the program which I usually reserve the "big one" for Wednesdays, so they skip Wed. Well, let me tell YOU I did it today and […]
Benching and stuff...2/4/2022
Benching and stuff...2/4/2022
Today I introduced the Sling Shot to my groups as a way of overloading our bench. Unless you are used to carrying the bar lower on your chest and keeping the weight over your elbows without them flaring, the SS will tend to throw the bar behind and right into your mouth. The bencher must […]
2/3/2022
2/3/2022
Today's Training: AirDyne: 30 mins Ab Crunch: 50 reps Sciatica Stretches Bike Commute: 28 mins. Boy o boy was it ever cold. brrrrrr Box Jumps: 15x2 GHR: 5x10 Reverse Hyper: 5x10 Fwd stepping lunge with a twist: 5x10 Foam Roller Spinal Stabilizer: 3x15/3x15 Lat Pulldown: 4x10 Bicep: 4x10 Triceps: 4x10 Bike Commute: 27 mins
Pop Your Heart Wed.   2/2/2022
Pop Your Heart Wed. 2/2/2022
Today's Training: AirDyne: 30 mins Bike Commute: 36 mins (into a pretty stiff wind) Concept II Row: 5000 meters for time. 19:57 is still the time to beat Versi Climber: 8x50 steps OR Treadmill Walk at 3.5 mph with an increase of 1% per min for 16 total minutes. Foam Roll Core Activation: 3x15 Biceps: […]
When I Was Younger...2/1/2022
When I Was Younger...2/1/2022
I can't remember this many warning labels on things as I see today. I suppose we weren't as stupid back then as we are now. Today's Training: AirDyne: 30 mins Bike Commute: 30 mins. BOY was it ever cold this morning C/S Row: 4x10 3-Way Shoulders: 3x20 DB Row: 3x8 Heavy OHP: 6 RM; no […]
Soundless Pin Touch 1/31/2022
By making the pin touch "soundless" the weight has to be controlled eccentrically on today's deadlift. I was really trying to tax everyone's grip today and this was the perfect exercise to accomplish that. Since the eccentric had to be slowed down, the entire length of the lift per rep was extended. As the weight […]
Be careful what you ask for...1/28/2022
A man walks into a restaurant with a full-grown ostrich behind him. The waitress asks for their orders. The man says, “A hamburger, fries, and a coke,” and turns to the ostrich, “What’s yours?” “I’ll have the same,” says the ostrich. A short time later the waitress returns with the order. “That will be $9.40 […]
This made me laugh...1/27/2022
I was perusing a magazine and I saw this ad that made me bust out laughing sending the chocolate milk out of my nose. It read... "Do you want to lose weight but don't want to get caught up in one of those 'eat right and exercise' scams? I lost it right there. bwahahahaha Today's […]
Complete what YOU Start 1/26/2021
I have this personal thing that says's "Never Quit". I loathe quitters. I would tell the teams that I coached "for them to win (and sometimes they will but we won't lose) they're going to need a sniper in the upper row with a Barrett .50 cal to stop us" See, once you quit something […]
Adding a few more things to the Daily program 1/25/2022
I've added a few more "daily" exercises to help with lagging body parts AND Joint health. Adding another set to the bi/tri routine to allow for an increase in weight AND the Indian Club Tomohawk chops. EVERYONE said how good those Indian Clubs felt. I will be adding a few more things as we get […]
Monday...I Freak'n LOVE Mondays 1/24/2022
I'm not sure when I started to love the bajesusbug out of Mondays but MAN do I enjoy them. You get to start a whole new week fresh. You can mess with anyone you want from the beginning, AND...loving Mondays the way I do, pisses so many people off that it's the greatest. Now most […]
Shoulder Press v. Chest Press 1/21/2022
Too often I get into a routine of amassing tremendous focus on the Bench and leaving OHP to act like the little cousin at a family reunion. When in fact, looking at what benefits the other I have noticed that the OHP has great carry over to the bench, but the bench does NOT have […]
Don't Piss Off Old People 1/20/2022
The older I get, the less "Life in Prison" becomes a deterrent. Today's Training: Bike Commute: 28 mins Dynamic Squat: 10x2x50% + a bunch of chains on each side Dynamic Deadlifts: 10x1x 55% Reverse Hypers: 4x10 GHR: 3x10 (Really extend your body in the non contracted position) Suspended Knee Ups: 3x10 Curls of a sort: […]
Pop Your Heart Wed. 1/19/2022
A conditioning workout increases blood flow and acts as a filter system. It brings nutrients like oxygen, protein, and iron to the muscles that you've been training and helps them recover faster. Today's Training: Run: 3 miles. Speed Play Bike Commute: 27 mins Prowler Sprints: 12x120 yards Running Sprints: 12x60 Concept II Row: 2500 meters […]
OVER Grip the Bar 1/18/2022
Teaching ONE thing gives the lifter an 87% chance of remembering it. Today's lesson (as it was last week as well) Grip the bar much tighter than you think is necessary. Why? You may ask?? Put your elbow in a 90-degree bend while wearing a short sleeve shirt. Squeeze a ball, or another person's hand, […]
Announcing that you're Offended? 1/17/2022
is basically telling the world that you can't control your own emotions and that everyone else needs to do it for you. Today's Training: Run: 3 miles Bike Commute: 28 mins Seated Good Mornings: -5 Rep Max -PRE=7 Forward Stepping Lunge: 3x15 each leg GHR: 35 reps Single Arm Suitcase Pick up: 3x5 each arm […]
Do What You Need To Do...not just what you want to do 1/14/2022
I abhor stretching. I think I can find other things to do to occupy my time. I say "I'll stretch later" or "I'll stretch in the shower", but I never seem to fit it in. After all, in the time it takes to stretch, I can run another mile or do some single-leg squat movements. […]
I don't believe in New Year's resolutions. 1/13/2022
I think if you want to change something, change it today and don't wait Today's Training: Run: 3 mile Fartlek Bike Commute: 25 mins. D.E. Squat: 10x2x50% D.E. Deadlift: 10x1x50% Reverse Hyper: 4x10 Suspended Knees to Elbow: 3x10 Curls: 3x12 Tricep Extension: 3x12 Bike Commute: 27 mins
Pop Your Heart Wed. 1/12/2022
I've noticed over the past year that MANY strength athletes are now getting themselves in higher condition levels. I've always maintained if you are going to have a "workhorse" body you better have a "workhorse" engine (heart/lungs). Taking off the unusable body weight is only helpful to those aging fragile joints. Lessen the loads, wide […]
The Secret to Success is...1/11/2022
There are many roads to success, but I find "Talent" to be among the greatest. You have to question often what talents you have in order to succeed? For me, one of my GREATEST talents and the one that has helped me most in life is I DO NOT QUIT! If you have only ONE […]
Good Mornings 1/10/2022
We did Seated Good Mornings today. From a coaching point, I teach ONE thing per session for each person to work on. That way they have an 87% chance of remembering it. If I teach TWO things, the percentage of what they remember drops down to 33%! Imagine that? If I teach THREE things, then […]
Two Things I Like...1/7/2022
The two things I like: Sports Prep Work for Sports Today's Training: Run: 3-mile fartlek Man o man I am so into these "speed play" runs these days. Instead of a steady monotoned pounding, the sprinting and then slowing when your lungs fall out seem to make the distance go by much faster. PLUS...I enjoy […]
If It's Not One Thing, It's another. 1/6/2022
I am definitely not a complainer. I in fact have "Rule 67" that states..."No Complaining", so I write about an issue to let those people know that read my stuff that WE ALL suffer from time to time, minor setbacks and NO ONE is above the natural law. (Although I try) For the past three […]
"Pop Your Heart" Wed. 1/5/2022
We are back to setting side a day where I try to bring on a coronary. I like to say, "Condition until your heart pops". It has such a romantic flair when you say it that way! But we are not going to have any wheeze'n sneeze'n heart failures in my program. Remember kids...It's Strength […]
The Reason I am Here...1/4/2022
Just to stir up shit. I love motivating my teams. I get as fired up as they do. The Training: 5K Fartlek run. I'm really enjoying these Bench Press: 2 board; 5 RM 3 way Shoulders:3x20 Supine DB Tricep Ext: 3x10 DB Curl: 3x10 Stability Ball PushUps: 50 reps Side Plank: 3x30 seconds each side […]
Never Underestimate ...1/3/2022
"Never underestimate the power of passion" ~ Eve Sawyer Today's Training: Run: Fartlek 3 miles Narrow Stance Low Box Squat: 2" below with feet arm pit wide. 5 rep max weight GHR: 30 reps 45 degree Back Extension: 3x15 Foward Stepping Lunge: 3x10 Bicep Curl: 3x10 Supine Tricep Extension: 3x10 Front Plank: 3x30 seconds Bike […]
What you Do on NYE will be your Habit for the following Year 12/31/2021
When I was a young boy, my mother would say, "Everything you do on New Year's Eve/Day will become something you will always do for the following year". I don't know if there is any truth to that, but it always made me think of the things I wanted to do throughout the year. I […]
The purpose of Dynamic Effort in my Gym 12/30/2021
Dynamic days are useful to teach technique by hammering home ONE item per training session and speed of the movement is done. The moment folks start adding weight to appease their own egos is the moment the purpose of the session is thrown out the window. Dynamic Effort= Technique and Speed! Today's Training: Run: Fartlek […]
Never a Resolution. Always a Goal 12/29/2021
2021 is quickly coming to an end. For the past 40+ years, I have never written a New Year's Resolution, but I've always had at least THREE goals to keep in front of me for the year. For me, I like to have one goal that is Professional, one that is Financial, and the last […]
FEAR...12/28/2021
"Fear makes the wolf bigger than he really is" ~German Proverb Today's Training: Run: Fartlek three miler Bike Commute: 27 mins It was COLD this morning Dynamic Bench: 10x3 Hammer Strength Incline Chest Press: 3x20 Cable Fly: 3x20 DB Supine Tricep Extension: 3x20 Stability Ball Push-ups: 60 reps total Bike Commute: 28 mins. It was […]
Two Things to Make Your Day Better 12/27/2021
Turn off the news Stay off the bathroom scale Today's Training: AirDyne: 30 mins Deadlift: 19x5x65% Reverse Hyper: 4x25x4 plates Ab Crunch: 100 reps
Christmas Eve 12/24/2021
Christmas Eve 12/24/2021
How many times have we heard the most romantic answer on Christmas for "Baby, what do you want for Christmas?" and we hear..."Sweetie, all I want is YOU." NOT ME! I want a 3.5X my bodyweight Squat; 3x my bodyweight Deadlift and Bench. Is that too much to ask for, Santa? Well IS IT? ahahahahaa...Merry […]
12/23/2021
Nothing but the TRAINING today... Today's Training: AirDyne: 30 mins Concept II Row: 5000 meters for time 19:57 is still the day's best so far 3-way shoulders: 4x20 OHP:4x10 Shrugs: 4x10 C/S Row: 4x10 Fat Bar Pull-ups: 35 Dips: 70 Chin-ups: 35 Stability Ball Push-ups: 50
1000 Rep Arm Day 12/22/2021
To the one reading this. I know you're tired, fed up, and close to the breaking point. But there is strength within you! EVEN when you feel weak. You've come WAY too far to give up! KEEP FIGHTING!!! Today's Training: AirDyne: 30 mins 5x20 of the following exercises. You can jump around super setting but […]
Bravery and Guts  12/21/2021
Bravery and Guts 12/21/2021
Let's say you "go for it" and it doesn't work out for ya...Guess what?  You STILL WIN! You had the guts to take on something HEAD ON that once scared you. THAT type of bravery will take you places!   Today's Training: Concept II Row: 10 mins Kettlebell Swing: 8x40 DeadLift: -3 rep max w/ […]
Be Fearless  12/20/2021
Be Fearless 12/20/2021
Once you become fearless, you simultaneously become limitless.   Today's Training: AirDyne: 30 mins 3-way shoulders: 4x20 Shrug: 3x12 Dynamic Bench: 10x3x50% Incline DB Chest Press: 3x12 C/S Row: 3x12 Tricep Pushdown: 4x12  
Action v. Lip Service 12/17/2021
Action v. Lip Service 12/17/2021
I've come to recognize that Action is who a person IS.  Their words are merely who they want to be. Have backbone instead of the wishbone.  PLEASE...   Today's Training: Kettlebell Swing: 8x40x 1 pood Seated Box Jumps: 10x2 GHR: 40 reps Single leg kettlebell RDL: 10x5 on each leg x 1 pood Bike Commute: […]
Working hard   12/16/2021
Working hard 12/16/2021
"The harder I work, the luckier I get" ~  Not sure who said that, but I've used it as the industry norm and now claim it.   Today's Training: AirDyne:30 mins 10 mins legs only 10 mins. Arms and Legs 10 mins. Arms only   Concept II Row: 12 mins Floor Press: 3 RM 3 […]
What is it about lifting heavy?  12/15/2021
What is it about lifting heavy? 12/15/2021
There is something about Max Effort days.  It doesn't matter if it's the 6 rep max, the 3 rep max, or the rarely used in my program, the single rep. But every time you need to "man up" to lift a max, there is something inside of us that switches to "ON". Sure, it's a […]
Nothing but the Conditioning  12/14/2021
Nothing but the Conditioning 12/14/2021
    Today's Training: AirDyne: 5 mins steady 15 x 15/45   Concept II Row: 5 mins steady 15 x 15/45   Ab Wheel: 50 reps
Fueled by ...12/13/2021
Fueled by ...12/13/2021
Today I was fueled by eggs, weights, conditioning, sarcasm, and laughter.   Today's Training: AirDyne: 30 mins 3-way shoulders: 3x20 Dynamic Effort Bench: 8x3x60% then add a chain to each side for one rep Add TWO chains to each side for one rep Add THREE chains to each side for one rep   Push-ups: 125 […]
Two Kinds of People  12/10/2021
Two Kinds of People 12/10/2021
There are two kinds of people in the world. There are those who walk into a room and announce "Here I am"... and There are the others that walk into a room and shout, "There you are..."   Which one are you? Which one is a better person?     Today's Training: AirDyne: Sprints- 15x […]
More thoughts on FEAR  12/9/2021
More thoughts on FEAR 12/9/2021
Fear doesn't stop death. Fear stops life.   Today's Training: AirDyne: 30 mins Concept II Row: 5000 meters 3-way Shoulders: 3x20 Push-ups: 125 reps Incline Cable Fly: 4x12 Dips: 125 reps Bench: 8 rep max Fat Bar Pull-ups: 30 reps Chin-ups: 30 reps Bike Commute: 27 mins (a near collision with a big truck, but […]
FEAR is not real.   12/8/2921
FEAR is not real. 12/8/2921
Remember...fear is not real.  It is the product of the thoughts you create. Now don't get this wrong,  DANGER is very real, but fear is a choice.   Today's Training: AirDyne: 30 mins Hex Bar Deadlift: Work up to a 3 RM  (beat last week's number) Then do another set of one w/ 10 lbs […]
Never...12/7/2021
Never...12/7/2021
Never let your fear determine your future!   Today's Training: AirDyne: 5 mins steady state 5x 15/45 Legs only 5x 15/45 Arms and Legs 5x 15/45 Arms only   Bike Commute: 26 mins Sprint: 10x 60 yards Pull-ups: 30 reps Dips: 60 reps Chin-ups: 30 reps Push-ups: 60 reps Bike Commute: 28 mins
You Don't Want To Look Back in...12/6/2021
You Don't Want To Look Back in...12/6/2021
You don't want to look back in five years and think, " I could've, would've, should've...been magnificent but I was afraid." In five years you want to tell the story of how fear tried to cheat you out of the best things in life and you didn't let it!   Today's Training: AirDyne Sprints: 5x […]
Be Brave and Overcome your FEAR   12/3/2021
Be Brave and Overcome your FEAR 12/3/2021
Let's say you "go for it" and it doesn't work out for ya...Guess what?  You STILL WIN! You had the guts to take on something HEAD ON that once scared you. THAT type of bravery will take you places!   Today's Training: AirDyne: 5 mins stead 5x 15/45 Legs Only 5x 15/45 Arms AND Legs […]
Ask Yourself....12/2/2021
Ask Yourself....12/2/2021
What would you do if you weren't afraid? OK, cool...Now go DO IT!   Today's Training: AirDyne: 30 mins 3-way shoulders: 3x20 BB Shrug w/ bouncing KB's on the ends: 3x15x225+36's Push-ups: 100 reps in as few sets as possible Cable Fly: 3x15 DB Bench Press:  Work up to an 8 Rep Max Push-ups (yes, […]
Fear v. Strength  12/1/2021
Fear v. Strength 12/1/2021
When something pops up that makes you afraid, trust your strength!   Fear has no idea how strong your strong is.   Today's Training: AirDyne: 30 mins PNF Stretching: 10 mins Row: 5000 meters Kettlebell Swing: 8x40 AirDyne Sprints: 10x 15/45 Fat Bar Pull-ups: 25 reps Dips: 50 reps Chin-ups: 25 reps Push-ups: 50 reps Concentration […]
Stop Living in FEAR  11/30/2021
Stop Living in FEAR 11/30/2021
I am sure that everyone has heard the acronym about "FEAR".  That it stands for F.alse E.vidence A.ppearing R.eal.   We have ALL been living for the last couple of years in a constant state of FEAR. I won't go into all the politics nor the sciences as to why, but we have all been […]
"The difference between “average” and “great”   11/29/2021
"The difference between “average” and “great” 11/29/2021
Every day I send my son a few words of encouragement or wisdom while he's at school 3500 miles away.  He's have a rough patch playing hockey at the moment so while this was written for HIM playing in his chosen sport, I think these words transcend to just about anything and everything.   "The […]
All Children...11/12/2921
All Children...11/12/2921
Remember during extremely stressful times that ALL children spill milk.  Learn to smile and wipe it up!!!   Today's Training: AirDyne: 30 mins PNF Stretching: 10 mins Hex Bar Deadlift: 3 RM Reverse Hyper: 3x12 45 degree Back Extension: 3x12 4-way shoulders: 3x20
Don't Limit Your Challenges  11/23/2021
Don't Limit Your Challenges 11/23/2021
Don't limit your challenges, but challenge your limits.   Today's Training: AirDyne: 30 mins Bike Commute: 26 mins Prowler: 12x120 yards x added weight Three-way shoulders: 3x20 Shrugs: 4x10x405 Pull-ups: 20 Chin-ups: 20 DB Supine Tri Extension: 3x12 Cable Pushdowns: 3x12 Concentration Curl: 1x25 Bike Commute: 25 mins
There is no "Old YOU"   11/22/2021
There is no "Old YOU" 11/22/2021
I hear a lot of people saying they want to get back to their "old self" or "old ways".  The reality of that is you can't stand in the same river twice.  It, like time, keeps moving and there is only a new you that needs to be created and nurtured. Work at improving...DAILY   […]
Becoming a MAN.  11/19/2021
Becoming a MAN. 11/19/2021
Becoming a man isn't reached when you turn a certain age.  It's reached when you reach a certain state of mind!!!   Today's Training: Run: 5 K Squat Hell: Pyramid the weight doing 10 reps until the then reps become a PRE=8 or 9 Then go back down in the same increments you went up […]
11/18/2021
11/18/2021
I have counted quite a few "Cherry Pickers" in my program. I schedule things out on a yearly plan and then narrow it down for most of the people that train with me to fit both their needs and my training expectations monthly. I tend to lock in on the daily training depending on the […]
Life is NOT Fair  11/17/2021
Life is NOT Fair 11/17/2021
Have you ever asked yourself why life isn't fair?  Of course, it's not!  That is why you should prepare yourself for MAYHEM!   Today's Training: Bike Commute: 26 mins AirDyne:  10 mins Legs only, 10 mins Arms and Legs, 10 mins Arms only Prowler: 15x120 yards Suspended Knees to Elbow: 2x15 Ab Wheel: 2x15 DB […]
Make Your Mistakes in Practice  11/16/2021
Make Your Mistakes in Practice 11/16/2021
Every morning I send my son some words of encouragement as he attends Bishops College in Canada on the east coast. He got back from a week's break on Sunday night and what he tells me had a shitty hockey practice on Monday. If you know my son, he is way harder on himself than  […]
Keep TIGHT!!!   11/15/2021
Keep TIGHT!!! 11/15/2021
Whilst benching, be it bar or dumbells it is important to mimic the technique of a Max Bench.  Keeping tight is essential and must not be overlooked during ANY press movements. Squeeze the bar with a death grip Shoulder blades retracted to squeeze the bench and depressed into the back pocket BEND the bar or […]

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