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.

 
4/5/2023  Winners!
4/5/2023 Winners!
Winners focus on winning. Losers focus on the winners. Today's Training: AirDyne: 10-10-10 Cycle: Commute; 28 mins Negative Accentuated... Squat: 10x3 GHR: 5x5 Cycle: 20 mins (and I mean I was FLYING as I had an appointment to get to. Kicked the snot out of one of those E-bikes in the process too. What fun!!!)
4/4/2023  Teach One Thing at a Time
4/4/2023 Teach One Thing at a Time
As a coach, I always look at successful coaches and figure out what makes them so. What do they do that others don't that make up the difference in the win/loss column? Why do some coaches advance players further than some that don't? One of the things I've learned from Buddy Morris is to teach […]
4/3/2023 Negative Accentuated
4/3/2023 Negative Accentuated
Meaning on the lengthening of a muscle portion of any contraction or the "Eccentric" phase is emphasized by slowing the motion down to a point that it's so slow but it doesn't "jerk" along the pathway. For weight lifting to be effective it has to be progressive. There are a variety of ways to increase […]
3/31/2023  An Apple a Day...???
3/31/2023 An Apple a Day...???
Yea, that old saying "an apple a day keeps the doctor away" or an apple improves your health is total bullshit. Think about how dangerous apples are... Look at: Eve Snow White Blackberry Phones and any Pig at a luau. Not so much Today's Training: Run: Sprint: 10x50yds Cycle: Commute; 33 mins *Negative Accentuated on […]
3/30/2023   I Would Rather Die than Quit!
3/30/2023 I Would Rather Die than Quit!
Nothing more than that is necessary for today. I would rather die than give up or "quit". Today's Training: AirDyne: 10-10-10 Cycle: Commute; 28 mins Dynamic Squat: 10x2 Dynamic Deadlift: 10x1 BE BALLISTIC! GHR: 4x10 Box Step Up: 5x20 each leg Cycle: Commute; 24 mins
3/29/2023  Mind-Body Connection
3/29/2023 Mind-Body Connection
You are a combination of the emotional, the physical, and the spiritual. When you take a hit to any ONE of these all of them become affected. Today's Training: AirDyne: 10-10-10 Chest Supported "Y"s: 4x10 Chest Supported "T"s: 4x10 DB Lateral Raise:4x10 Pull-apart: 4x20x mini band Face Pull: 4x20x mini band Rows: 4x20x mini band […]
3/28/2023  Never Quit
3/28/2023 Never Quit
"Winners are not people who never fail, but people who never quit" Today's Training: AirDyne: Sprints; 10 mins steady to warm up. Then, 10x10/50s Cycle: Commute; 27 mins Concept II Row: 10 mins steady; 10x10/50s Dynamic Bench: 10x3x + a little extra weight Pin Press: 4x8x a lot. The last four to five inches is […]
3/27/2023 The Decision to Quit is Totally Up To You...
3/27/2023 The Decision to Quit is Totally Up To You...
"But if you're going to quit anything: Today's Training: AirDyne: 10-10-10 Cycle: Commute: 27 mins Dynamic Squat/Dynamic Deadlift (super set): 10x2 GHR: 4x10 Reverse Hyper: 4x10 Shrug: 4x12 Crunch: 125 Cycle: Commute: 25 mins
3/24/2023 Everything You Do...
An emotion triggers everything that you do. Either it is desire or fear. That's it! Today's Training: AirDyne: 10-10-10 Cycle: Commute; 30 mins (into a strong headwind) Barbell Curl: 10x10 DB Supine Tricep Extension: 10x10 Ab Wheel: 4x10 Side Flexion using the 45-degree back ext.: 3x10 Cycle: 26 mins
3/23/2023 Persevere
"It always seems impossible until it is done" ~ Nelson Mandela Today's Training: AirDyne: 15/15 Cycle: Commute; 27 min\ Forward Stepping Lunge: 100 on each leg Squat:10x10 GHR: 10x10 Crunch: 125 Cycle: Commute: 20 mins
3/22/2023 What Are You Thinking?
3/22/2023 What Are You Thinking?
I'm not so much a religious person as I am spiritual. I was in a pickle and had a quick conversation with my God about getting me through it and I promised to hold my end of the bargain up. I didn't promise to go to church every Sunday because he knew I'd be lying, […]
3/21/2023  "I will Beat Him..."
3/21/2023 "I will Beat Him..."
"I will beat him. I will train harder, and eat cleaner. I know his weaknesses, and I know his strengths. I've lost to him before, but NOT THIS TIME! He's going down. I have the advantage because I know him well. He is the OLD ME!" Today's Training: AirDyne: 10-10-10 Cycle: Commute: 22 mins Bench: […]
3/20/2023 If You Want to Shine Like The Sun...
3/20/2023 If You Want to Shine Like The Sun...
If you want to shine like the sun, you must first burn like it! There are three types of people in the world: Make things HAPPEN! Train like your World Title is on the line! Today's Training: AirDyne: 10-10-10 Cycle: I got down the road to the first intersection and found myself in the middle […]
3/17/2023  Stay Ready!  (1000 Rep Arm Day)
3/17/2023 Stay Ready! (1000 Rep Arm Day)
By staying ready you'll never have to GET ready. When people ask me, "do you know what it's like to get into condition? You know those first few days???" I tell them "NO!" I don't know what that's like. Because I STAY in condition. Always have and always will. I've come back from injury, but […]
2/16/2023 12 Practical Rules for Daily Living
2/16/2023 12 Practical Rules for Daily Living
Today's Training: AirDyne: 10-10-10 Cycle: Commute Dynamic Squat: 10x2 Dynamic Deadlift: 10x1 GHR: 4x10 Reverse Hyper: 4x10 Calf Raise: 100 Suspended Knees to Elbow: 2x20 4-way Neck: 1x20x4.0 Cycle: Commute
3/15/2023  Do You Want to Make Your Plan "A" Work?
3/15/2023 Do You Want to Make Your Plan "A" Work?
Get rid of your plan "B". Today's Training: AirDyne: 10-10-10 Cycle: Commute Concept II Row: 5000 meters for time Dynamic Pull-ups: 10x3 These are done from a dead hang and blasting up until your chest hits the bar. The dead hang will be such that there is no stretch reflex that can be incorporated. I […]
3/14/2023  "Women Need to Wear Tight Clothing"
3/14/2023 "Women Need to Wear Tight Clothing"
My lovely bride made a statement yesterday that I had to check the validity of by surveying 20 other ladies in my gym. She said, "women need to wear tight clothing every day so they don't overeat" She further explained that the day before she wore baggy clothes and ate three times as much "junk" […]
1/13/2023 Daylight Savings Time
1/13/2023 Daylight Savings Time
How much more adaptable would it be if the change of clocks happened on Friday at about 4:00 PM instead of Sunday morning at 2:00 AM? Think about it. Add another reason I should become Emporer. Today's Training: AirDyne: 10/10/10 Cycle: Commute Dynamic Squat: 10x2 Dynamic Deadlift: 10x1 GHR: 3x10 Reverse Hyper w/ hard change […]
3/10/2023  How To Be the Very Best
3/10/2023 How To Be the Very Best
To be the best you have to train like you're the SECOND best. Or as I saw in one meme..."Fight for your position on Noah's Arc like you're the THIRD monkey." Today's Training: Concept II Row: 5 min. steady; 15x10/50s AirDyne: 5 min. steady; 15x10/50s Then I assigned one of three other modalities: for an […]
3/9/2023  When It All Goes Accordingly It Becomes Almost Spiritual
3/9/2023 When It All Goes Accordingly It Becomes Almost Spiritual
Years ago when I trained to compete in Triathlons, I would swim an average of six miles, Cycle over 300 miles, and run up to 70 miles on any given week. During those long days of training, there were times when everything would seem to be just about perfect. The weights didn't feel heavy, the […]
3/8/2023  No One Will Teach You This...
3/8/2023 No One Will Teach You This...
You will need to find these twenty things out on your own: Today's Training: Airdyne: 10-10-10 C/S Row: 10x10 Lat Pulldown: 10x10 Bicep Curl (of any sort): 10x10
3/7/2023 Only You Can Master Your Thoughts
3/7/2023 Only You Can Master Your Thoughts
People are soft. We've become too comfortable. The worst thing that can happen to a man is to become civilized. Today's Training: Run: Sprints; 10x50 yds Cycle: Commute Bench: 10x10 DB Fly: 10x10 Tricep Extension of any sort: 10x10 Banded Shrugs: 10x10x Medium Band (Retract while elevating the scapula) Cycle: Commute
3/5/2023   It Only Takes One Second
3/5/2023 It Only Takes One Second
I was being a lazy POS this morning. It was raining pretty hard and the feathers were feeling WAY too comfortable, but my bladder was the only thing that got me out of bed. When I looked back into the bedroom, I gave thought to go back to bed even though I had already slept […]
2/3/2023  The exhaustive sets
2/3/2023 The exhaustive sets
Today after the conditioning we hit all the major muscle groups in the upper body with TWO sets of an exercise to "failure". The term failure is a hard one to comprehend when you're in the middle of the set. Two things to consider; the first is when it begins to "burn" doesn't mean failure, […]
3/2/2023  Excuses!
3/2/2023 Excuses!
Excuses are useless. They are for people who don't want it bad enough. Today's Training: Run: 3 miles Cycle: Commute Dynamic Squat: 10x2 Dynamic Deadlift: 10x1 GHR: 4x10 Reverse Hyper: 4x10 Cycle: Commute
3/1/2023 The Two Types of People
3/1/2023 The Two Types of People
Those that say they will do it and those that are doing it. Simple Today's Training: AirDyne: 10-10-10 Cycle: Commute Concept II Row: 10 mins steady; 15x10/50s Blast Strap Row: 4x50 Suspended Knees to Elbow: 4x10 V bar Lat Pulldown: 4x15 Horizontal Med Ball Wall Throws: 4x5 on each side 45-degree Back Extension: 4x10 DB […]
2/28/2023  We Need More Backbone than Wishbone.
2/28/2023 We Need More Backbone than Wishbone.
This quote by David Goggins parallels what I have been harping on for weeks. We don't do certain things because we suck at them. We suck at them because we don't do them. If we did those things with consistency then we would suck LESS and actually start to improve. As we improve we do […]
2/26/2023  The War Within...
2/26/2023 The War Within...
I am all about my rule #67 which states, "No Complaining". When I bring it up to people who are complaining, they will stand in front of me and tell me that their rhetoric is NOT a complaint when in fact...IT IS! For me to live by my codes I need to exhibit the behaviors […]
2/24/2023  If It's Physical; It's Therapy.
2/24/2023 If It's Physical; It's Therapy.
I said that years ago and still think it would make a pretty cool T-shirt. Today's Training: Concept II Row: 6500 m or 30 minutes. Whichever comes first. Abdominal Side Flex: Use the 45-degree back extension: 3x10 on each side Hi-Lo Cable Woodchop: 3x10 Med Ball Side Slam: 3x5 on each side AirDyne: 15x15/45
2/23/2023  Strained THAT one (again)
2/23/2023 Strained THAT one (again)
I've always had temperamental hamstrings. I have pulled them countless times and torn each one twice that probably should have been surgically re-attached. But I didn't so now I have some really cool-looking scars on the back of my wheels. Today I was playing around with an alternative to the Good Morning: Weighted Back Extensions. […]
2/22/2023  "When Your Feelings Are Screaming..."
2/22/2023 "When Your Feelings Are Screaming..."
"When your feelings are screaming that you've had enough, when you think you're going to break emotionally, OVERRIDE that emotion with concrete logic and willpower that says one thing...I DON'T STOP!" ~ Jocko Willink Today's Training: Run: Sprints; 10x50 yds Cycle: Commute Graded Treadmill Walk 3.3 mph; increase the grade 1%/min until the max elevation […]
2/21/2023 "Out of Every One-Hundred Men..."
2/21/2023 "Out of Every One-Hundred Men..."
"Heraclitus was a philosopher who wrote about men on a battlefield. "Out of every one hundred men, ten shouldn't be there, eighty are just targets, nine are the real fighters and we are lucky to have them for they make the battle. But there's ONE and THAT ONE IS A WARRIOR!" From the time you […]
2/20/2023 "You Are in Danger..."
2/20/2023 "You Are in Danger..."
"You are in danger of living a life so comfortable and soft that you will die without ever realizing your true potential" ~ Dave Goggins Today's Training: AirDyne: 10-10-10 Cycle: Commute Prowler: 10x80 yds Duo/Poly Reverse Hyper: 3x10x BW GHR: 4x10 FWD Stepping Lunge to Knee Touch: 100 on each leg. No sets. Just do […]
2/18/2023  Do You Want A Great Motivator?
2/18/2023 Do You Want A Great Motivator?
Playing sports growing up I always had the next season coming up. I always had to prep for football, wrestling, lacrosse, or any of the inter-scholastic or inter-collegiate activities that are out there. Never was there a day that didn't get the attention to the prep work necessary to excel at any given sport, so […]
February's 1000 Rep Arm Routing
February's 1000 Rep Arm Routing
Today's Training: AirDyne: 10 mins steady; 15x 15/45's Cycle: Commute; I ride to open the gym by 4:30 AM in the morning, so it's DARK outside. One of my participants was concerned that the five front and two rear lights weren't good enough and that I needed a reflective jacket to look like "Tron" driving […]
2/15/2023   Keep Moving...
2/15/2023 Keep Moving...
"I'm too busy to train today". REALLY? I call bullshit! It doesn't matter how busy you are. It doesn't matter how lethargic you feel. It doesn't matter what time of day it is or all the things you piled onto your agenda. A QUICK training session is better than a NO training session! Today's Training: […]
2/14/2023   I Am Your Coach...
2/14/2023 I Am Your Coach...
Your arguments are invalid, but I appreciate your enthusiasm. Now GET TO WORK! Today's Training: AirDyne: 10-10-10 Cycle: Commute Row: 5 mins steady; 12x15/45 Dynamic Bench: 10x3 super set w/ Band Face Pulls: 5x20 and Band Pull-a-parts: 5x20 Push-ups: 150 Tricep Pushdowns: 4x15 Single Arm, Crossbody, Supine DB Tricep Extension: (minus the waterboarding today): 4x15 […]
2/12/2023  PROWLER!
2/12/2023 PROWLER!
I have always been a huge fan of this little diddy. From the time it showed up on my doorstep right to this morning. The morning of its arrival while I was coaching in Arizona, I wondered, "what sort of mayhem can I design?" So I packed it in the back of my truck and […]
2/10/2023 The Next Step is Your Most Important Step
2/10/2023 The Next Step is Your Most Important Step
Every day you get 24 hours. That's IT! What you do in the next evolution will determine which direction you take in your life. You have three choices: You can do nothing at all You can do the exact same thing you always do OR you can take steps in the direction you want to […]
2/9/2023  Do Something That Sucks Everyday...
2/9/2023 Do Something That Sucks Everyday...
This counts! This workout SUCKS!!! You have to find a very dark place inside of yourself to complete this one. The objective is to keep moving and FINISH it. It can be done, but you have to reach way down inside and you might have to kick Satan right in the balls to accomplish it. […]
2/8/2023  Do Something That Sucks Everyday
2/8/2023 Do Something That Sucks Everyday
Yesterday I was having a conversation with one of my long-time athletes. This guy has been with me since his days of high school lacrosse and now is on top of the business world. He was the one that came in with a shitty attitude that I'd NEVER seen before. So he was the recipient […]
2/7/2023 On Good Days...
2/7/2023 On Good Days...
If you're having a good day, TRAIN! If you're having a bad day, TRAIN HARDER!!! Today's Training: Run: Fartlek 3 miles Cycle: Commute Graded Treadmill Walk: 3.3 mph; increasing the grade by 1% every minute for 15 minutes. Then maintain the pace and grade at 15% for 5 mins. Reverse Hyper: 3x10 Bench: Work up […]
2/6/2023  Dumb...
2/6/2023 Dumb...
The dumber you are the smarter you think you are... Today's Training: AirDyne: 10-10-10 Cycle: Commute Reverse Hyper: 3x10 GHR: 4x10 Deadlift: Work the weight up to a PRE of "7" doing 6 reps at each weight increment. Once you have found your 7, do THREE additional sets at that weight. Fwd Stepping Lunge: 100 […]
2/3/2023  Keep in Mind...
2/3/2023 Keep in Mind...
There are no secrets or magic tricks that replace the basics in training Comparing yourself to others doesn't do anyone any good. Your recovery is as important as your workout. Training means stress and restoration. Progress is greater than perfection. Focus on it! Training is a marathon, not a sprint! You can go hard or […]
2/2/2023 The Order is Important Today...
2/2/2023 The Order is Important Today...
Today's workout was a "pre-exhausted" squat routine. It is important to follow it in the precise order listed. If you are new to this training the lunge can be broken into sets but the idea is to drive yourself through the pain threshold and just get it done! By the time you get to the […]
2/1/2023 "I'm Tired..."
2/1/2023 "I'm Tired..."
I heard it today, The "I'm tired" excuse, and my response (to the amusement of quite a few) was "So...Do it tired." Discipline and training build confidence, and confidence is damn sexy! Today's Training: AirDyne: 10 mins Legs only/ 10 mins Arms and Legs/ 10 mins Arms only Cycle: Commute Versi-Climber: 10x 50 Reverse Hyper: […]
1/31/2023  168 hours in a week, YOU have time...
1/31/2023 168 hours in a week, YOU have time...
I've heard the "I don't have time" excuse for years. So I figured this out for one of my participants to see whether or not they really didn't have time. Here's what we found... 24 hours per day x 7 days= 168 hours per week Let's say you sleep 7 hours per night x 7 […]
1/30/2023  Be More...
1/30/2023 Be More...
"Be more motivated, be more than driven. Become literally OBSESSED to the point where people think you're fucking NUTS" ~ David Goggins I got up today NOT feeling it. I really wanted to return to bed and sleep for another hour. But then how could I roll into a day when I knew I had […]
1/27/2023  The One Secret to Winning
1/27/2023 The One Secret to Winning
I was talking about winning and losing today and determined that there is a secret that no one wants to talk about or explain when it comes to WINNING. So here it is, and as simple as I can make it, all you need to do is OUTWORK your opponent. That's IT! Outwork your opposition […]
1/26/2023 You know what rhymes with Thursday?
1/26/2023 You know what rhymes with Thursday?
Squats and Throat Punches. "No sweat; no beauty No squats; no booty" ~ unknown so it's me! Today's Training: AirDyne: 10 mins legs only/ 10 mins arms and legs/ 10 mins arms only Cycle: Commute Anderson Squats: 4 RM; SSB Yoke Bar GHR: 5x10 Ab Wheel: 5x10 4 way neck: 1x20x3.0 Cycle: Commute
1/25/2023   No Excuse!
1/25/2023 No Excuse!
A one-hour workout is 4% of your day. NO excuse!!! Today's Training: Run: 3 miles (My glutes were on the verge of cramping?) Cycle: Commute Graded Walk: 3.3 mph increasing the grade 1%/min. up to 15% then back down the same way. C/S Row: 4x10 Mountain Dog Row: 4x8 Lat Pulldown: 4x10 BB Curl: 4x8 […]
1/24/2023  Thanks Tim Baker...
1/24/2023 Thanks Tim Baker...
Your kind words aren't taken lightly. But as you can tell, I don't know how to even respond to your comment except by designing an entire "Coaching Log" to it. I think what might need to happen is we bypass the podcast and have a "Live Audience" where EVERYONE can participate. I mean to say, […]
1/23/2023  Do You Know What Rhymes with Monday?  Deadlift does.
1/23/2023 Do You Know What Rhymes with Monday? Deadlift does.
Today we were going up to a four-rep max. Granted it's four reps and the weight won't be nearly as heavy as a big ass single, it's still a "max" exercise. As we approached the bigger weight there were a few lifters that had that "I'm not sure about this" moment. This is a guarantee […]
1/20/2023  Why I Don't Do Podcasts
1/20/2023 Why I Don't Do Podcasts
One of the participants in my gym asked me, "Coach, why don't you do podcasts like all the other fitness gurus?" I told him, "#1 I don't have a phone so there isn't anyone that can reach me to do one. #2 I don't put one on because I'm not technical enough with the fancy […]
1/19/2023  It's the 19th!!!  Some will; Some won't; So What?
1/19/2023 It's the 19th!!! Some will; Some won't; So What?
Today marks the day most New Year's people quit on themselves. Yep, 19 days is enough for the weak to return to their weak ways. Sure, they talked a good game. They had themselves convinced that this year...2023 was THEIR year. New them! They couldn't wait to take selfies and post them on their media […]
1/18/2023  Can and Can Not...
1/18/2023 Can and Can Not...
We all have things that we find very difficult to do. Some things are impossible for many. The key is, don't let what you can't do interfere with the things you CAN do! There is ALWAYS a way! Find it. Today's Training: AirDyne: 10 mins Legs only; 10 mins Arms and Legs; 10 mins Arms […]
1/17/2023  Flush Your Bowl...
1/17/2023 Flush Your Bowl...
Every morning I have an opening ritual. I go through a mental checklist to make sure the administration of my workout can go smoothly without a hitch. That means not only setting the room up for multiple people in the weight area, but simple things like turning the heat on, unlocking all the doors, and […]
1/16/2023  Coaching on Dynamic Day
1/16/2023 Coaching on Dynamic Day
I totally enjoy dynamic anything lifts for many reasons. Mostly I get a chance to teach and coach the main lift of the day. Because the weight is in the 40%-60% range it's lighter and I can focus on the person's technique. Once the weight it getting up there in the 85% and higher range […]
1/13/2023 January's 1000 Rep Arm Day
1/13/2023 January's 1000 Rep Arm Day
Choose weights that you can do all 25 reps with good form. Superset any Odd numbered exercise with any Even numbered exercise. Keep Moving!!! Today's Training: AirDyne: 10 mins legs only/ 10 mins Arms and Legs/10 mins Arms only Cycle: Commute 4 sets of 25 reps of the following: Barbell Curl Cable Tricep Pushdown Dumbell […]

Items 237 to 295 of 2425 total