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.

 
1/12/2023   The Chances You Take.
1/12/2023 The Chances You Take.
I was on my ride home from the gym today and this thought jumped up in my head and was at the forefront the entire way..."You get a certain amount of chances in a day to help someone, whether it's physically or mentally, or both." My concern was, did I accomplish that objective and make […]
1/11/2023   Only Quitters Fail
1/11/2023 Only Quitters Fail
History NEVER talks about the quitters! Today's Training: *Run: Fartlek 3 mile Versi-Climber: 10x50 steps AirDyne: 15x15/45 Pull-ups: 10x3 Chin-ups: 10x3 Blast Strap Row: 4x35 Ab Crunch: 125 reps Concentration Curl: 6x10
1/10/2023  65 Years Ago My Mom Birthed a Menace
1/10/2023 65 Years Ago My Mom Birthed a Menace
Yea, today is my birthday. I have had quite a few HBD offered and it's only 9:25 PST. I am blessed beyond words, to say the least. I wanted to share a note that I received from one of my people that have moved away, not so much as a "HEY LOOK AT ME!" but […]
1/9/2023  Dear Trainees...
1/9/2023 Dear Trainees...
Stop apologizing for being slow or weak. As long as you are giving it your all, you're still better than everyone who has already quit or never got off the couch. Today's Training: AirDyne: 10 mins legs only; 10 mins arms and legs; 10 mins arm only Hex Bar Deadlift: 6 Rep Max 45 Degree […]
1/6/2023  Just the Training Today!
1/6/2023 Just the Training Today!
Apologies! But I have a LOT on my plate today so I won't be telling any stories... Today's Training: Run: Fartlek 3 miles Cycle: Commute Prowler: 15x80 yds x Just the frame. The surface was/is wet and anyone with Prowler experience knows that it's REALLY hard to push that sucker on wet pavement. Single Arm […]
1/5/2023  Super Legs With a Twist
1/5/2023 Super Legs With a Twist
Today's training left most of the people quite challenged to say the least. The plan was to start and finish within an hour. This meant you had to haul ass on the two sides of the workout plan. Part I: Row 5000 meters or 30 minutes, whichever came first. If you finished the 5K then […]
1/4/2023  I Don't Need to Hear Your Excuses.
1/4/2023 I Don't Need to Hear Your Excuses.
I don't need to hear anyone's excuses or what they have to say. Their actions already spoke volumes of truth! Today's Training: Run: Fartlek 3 miles AirDyne Bike: 10/10/10 mins; Legs only/Arms and Legs/Arms only C/S DB Incline Row:4x15 Lat Pulldown: 3x15 Blast Strap Single Arm Row: 4x10 Barbell Curl: 8x8 Ab Wheel: 4x12
1/3/2023 Wow! That Only Took Two Days...
1/3/2023 Wow! That Only Took Two Days...
This is remarkable! Someone caught on quicker than I can ever remember. "Coach! We're doing an awful lot of conditioning..." Ummm, YEA! For the next 90 days, we are concentrating on just the BASICS in strength training with maybe one, possibly TWO accessory exercises. An ab exercise per day (you have 8 points of innervation […]
1/2/2023  "A New Year a New You?"
1/2/2023 "A New Year a New You?"
Yea, we all know how that goes. How about this??? Instead of waiting for your "Participation trophy" you get back to work, only harder. I don't take new people into my program until February. Why? Because in the past I will spend most of my time teaching the new folks taking away time for the […]
12/30/2022  The New Year is The Beginning of Anything You Want?
12/30/2022 The New Year is The Beginning of Anything You Want?
I am one that doesn't wait for the beginning of a new year, week or day to get started on something. I believe that if you want to do something, get something, give something, go do it NOW! We don't get to have this moment again. "You can't stand in the same river twice" is […]
12/29/2022  Simple and To the Point...
12/29/2022 Simple and To the Point...
Today's Training: AirDyne: 10 mins legs only; 10 mins arms and legs; 10 mins arms only Squat: 15x1x70% of gym max GHR: 5x10 Ab Wheel 5x10 That's it!
12/28/2022  Work the Basics Because They Basically Work
12/28/2022 Work the Basics Because They Basically Work
I quoted the great Ed Coan yesterday on a social media page. He was simplifying people that overtrain and add too much to their programs. "The new generation grossly overtrains.You can’t do it all, choose what brings the most bang for your buck. Your approach should be one bullet, one kill. To quote from The […]
12/27/2022  It Comes Down to One Simple Thing:
12/27/2022 It Comes Down to One Simple Thing:
How bad do you want it? Once that decision is made, all the other ones are also made. If you are waiting for the FIRST of the year to begin your quest to get fit, then you have only a 20% chance of hitting the targets. If you really want something bad enough, you will […]
12/26/2022  I Wasn't MIA...I had a Four-Game Suspension
12/26/2022 I Wasn't MIA...I had a Four-Game Suspension
If you read my posts from a Social Media hyperlink then you missed me these past few days. I don't write about my political beliefs here on EliteFTS because, well...THIS AIN'T THE FORUM for that. Anyway, seems I trip a wire on one of the platforms that got me a four-game suspension (but no fines […]
12.22.2022  What the heck to call them?
12.22.2022 What the heck to call them?
I added a dynamic finisher to today's workout with an exercise that I consider plyometric in nature. We took the hex bar and put it on the second pin. The idea is to jump as high as you can while holding the hex bar. Upon ground contact, absorb the shock by immediately decelerating the weight […]
12.21.2022  If you have it, use it.  If not come back later.
12.21.2022 If you have it, use it. If not come back later.
I had three different people come into the gym today that looked like "death warmed over". Yes, there is a "bug" going around that is taking its toll on some. Heck! I had it (and now dealing with the aftermath) but I had the sense to accommodate my issue. These folks were trudging through the […]
12/20/2022  I Am Back in The Gym
12/20/2022 I Am Back in The Gym
After yesterday's recovery, I felt good enough to open the gym and get people trained. Although I kept everyone at a distance and isolated myself when I trained. I made sure to swab the equipment that I used and didn't cough, sneeze or even BREATHE on the next person. My coaching style was all verbal […]
12/19/2022  I Took a Day Off...
12/19/2022 I Took a Day Off...
Yep, I never take days off. I take days off from training, of course, but those are rare. I mean I took the day off from even going to the gym at all. I've been going long hours with no rest wearing many hats. My wife's father took ill and lives in Michigan, so she […]
12/16/2022  1000 rep Arm Day
12/16/2022 1000 rep Arm Day
It's that time of the month again, kids. Better call the veterinarian because YOUR PYTHONS are going to look SICK!!! Today's Training: 5x20 of the following: Barbell Curl Cable Tricep Push-down Dumbbell Curl Supine Dumbbell Tricep Extension Seated, Thighs to collarbone curls Dips Dumbbell Hammer Curl C/S Tricep KickBack Concentration Curl Crossbody Supine Dumbbell Tricep […]
12/15/2022  The Past
12/15/2022 The Past
It's a reference point, not a residence point. Remember that!!! Today's Training: Cycle: Commute Prowler: 10x80 yards 5 sets of 10 reps of the following with no more than 30 seconds between sets Squat GHR Forward Stepping Lunge Reverse Hyper Rear Stepping Lunge Suspended Knees to Elbow 45 degree back extension side bends Shrugs Cycle: […]
12/14/2022  Is it OK for Men to Cry?
12/14/2022 Is it OK for Men to Cry?
Two nights ago at dinner, my son turned to me and out of the blue asked this question. I gave him my look and, with certainty, said, "It depends". He then asked if I ever cried. To which I responded, "Under my own terms, I cried. But I've never done it in front of anyone". […]
12/13/2022  Remember These Things The Next Time You're Pissed Off
12/13/2022 Remember These Things The Next Time You're Pissed Off
The next time you're upset or blue remember these things: Pain is a part of growing Everything is temporary Complaining or worrying changes NOTHING Your scars are symbols of your strength. They show how you kicked life's ass Every struggle is a step forward Other people's bullshit is NOT your problem Eventually, everything that is […]
12/12/2022  Excuses are Useless
12/12/2022 Excuses are Useless
I have always made training a priority. I have made people wait, and missed meetings and events. I have pissed people off and ruffled more than my share of feathers with my need to train. I've never missed a scheduled training session because of: "I don't feel good" Oversleeping Over tired "I don't feel like […]
12/9/2022  Hang Out With Winners
12/9/2022 Hang Out With Winners
The conversation is quite different. Today's Training: Cycle: Commute Concept II Row: 20 mins Dynamic OHP: 10x3 DB Lateral Raise: 4x10 BB Front Raise: 4x10 Pull-a-parts: 4x15x mini band Shrug: 4x12 Decline Sit-up: 4x10 Side Flexion (use the 45-degree back extension): 4x10 Cycle: Commute
12/8/2022  Prowler and Life Goals
12/8/2022 Prowler and Life Goals
As I was pushing the Prowler this morning I woke the two monkeys that show up on your shoulders. You know the ones, one is a fun, wonderful monkey that cheers on your efforts, and the other one, the oftentimes LOUDER one is in a contestant debate with the good one, and is a freak'n […]
12/7/2022  A Day of Infamy.
12/7/2022 A Day of Infamy.
"The President Requests War Declaration 125 ( "December 7, 1941, A Date Which Will Live in Infamy" Address to the Congress Asking That a State of War Be Declared Between the United States and Japan. December 8, 1941 Mr. Vice President, Mr. Speaker, and Members of the Senate and House of Representatives: YESTERDAY, December 7, […]
12/6/2022   Everyone gets to that point...
12/6/2022 Everyone gets to that point...
Everyone reaches a point where they can quit and just call it that new term that I hate, "It is what it is..." (I just gagged). But it is at this point that you determine exactly who the fuck you are! Quit once and the next time it gets easier. Don't let that happen. NOT […]
12/5/2022  Dynamic Deadlift w/ Iso holds
12/5/2022 Dynamic Deadlift w/ Iso holds
We are in the last weeks of the training year and the goal of the program is to not allow for seven to 14 lbs of "Holiday" weight gain. To accomplish this, I slam in a LOT of conditioning to counter the caloric intake of many. The heart rates were elevated, to say the least. […]
12/2/2022  Are You Crazy?
12/2/2022 Are You Crazy?
Whenever I'm asked this question, I respond with, "Yes". That's it, no need for further conversation. That should cover it. Today's Training: Cycle: Commute AirDyne: 15 mins Suspended Knees to Elbow: 3x10 Ab Wheel: 3x10 45-degree side flex: 3x10 on each side OHP: 4 RM DB Lateral Raise: 4x10 DB Front Raise: 4x10 Shrug: 4x10 […]
12/1/2022  Do The Things You NEED to Do Today...
12/1/2022 Do The Things You NEED to Do Today...
I have a few "older" people that train in my program. One fella in particular is 79 years old and is a total savage. Ph.D. in Chemical Engineering, super smart and wickedly wise and has a sparkling sense of humor. We like to chat when his training is done for the day and we will […]
11/30/2022  WHAT?  November 30th ALREADY??
11/30/2022 WHAT? November 30th ALREADY??
For goodness' sake, it was yesterday that it was July and I was on the beach. Today the temps in the Bay Area was 32 degrees. I looked like the Michelin Man while riding my bike today. Regardless, I still get up and take an outdoor ice-cold shower to start the day. Layer up, and […]
11/29/2022    Work Harder
11/29/2022 Work Harder
I'll never be the best-looking person in the room. I'll never be the most intelligent person in the room nor the most educated (there is a difference) or well-versed. I can't compete on those levels. Never have and never will. But, what I can always compete on is the true egalitarian aspect to success, which […]
11/28/2022   There's a Difference Between Quitting and Knowing When You've Had Enough.
11/28/2022 There's a Difference Between Quitting and Knowing When...
As everyone knows, I get up early in the morning so I can get stuff done before anyone else arises and bugs me. To wake up, I take an ice-cold shower that I installed this past summer outside. Although I live in California there are some mornings that dip down into the low 30's. So […]
11/23/2022  Sometimes You Just Need To Compete
11/23/2022 Sometimes You Just Need To Compete
On most occasions, I like to have people compete only with themselves. I tell them to be better than they were yesterday and don't worry about what the guy on the monolift next to them is doing. However, there are times when it's just downright fun to have the teams go at it! So I […]
11/22/2022  Nothing But the Program Today
11/22/2022 Nothing But the Program Today
Not a thing to add. No wisdom, no jokes, nothing. Just what we did today... Today's Training: Cycle: Commute AirDyne: 15 mins Arms only Dynamic Bench: 10x3 Dynamic OHP: 10x4 DB Fly: 2x50 DB Lateral Raise: 4x10 Push-up: 100 reps in as few sets as possible C/S Rear Delt Raise: 2x50 Shrugs: 4x10 Cycle: Commute […]
11/21/2022  I Was Standing in the Bank...
11/21/2022 I Was Standing in the Bank...
I was standing in the bank this morning waiting to deposit a few checks. I know I could do it at the automated teller, but if you read my stuff here, you know I'm "Old School". I like to see a person's face. I try to make them smile at the minimum and if I […]
11/18/2022  Progress Happens Over Time
11/18/2022 Progress Happens Over Time
Progress happens over time, NOT overnight. Training for strength, endurance, or body composition is a MARATHON, not a sprint. Work hard, stay consistent, and be patient. Today's Training: Cycle: Commute AirDyne: 10 minutes Arms only C/S Row: 3x10 Lat Pulldown: 3x10 Blast Strap Row: 100 reps in one set DB Supine Tricep Extension: 3x15 BB […]
11/17/2022  I'd Rather Ride My Bike
11/17/2022 I'd Rather Ride My Bike
Finally, I have a reprieve from the car maintenance program that I've been on all week. I really do like riding my bike in the wee hours of the morning to my gym. The only creatures moving with me at this time are various forms of wildlife, and as I get closer to the urban […]
11/16/2022
11/16/2022
This is my week for fixing cars that I don't drive. Today my Vanborgini (2006 Honda Odyssey) needed to get its sliding door checked because it wouldn't close without a nice hip check. Well, as Murphy's Law dictates, I get it to the "shop" and low and behold, it works every time without needing any […]
11/15/2022
11/15/2022
It seems as of my life is consumed with car maintenance. Ironically, I don't drive a car. I ride a bike. But such is the life of an old car owner. Anyway, since the car places that do the repairs on my vehicles like to get stuff done early and I work early in the […]
11/14/2022   "Self-discipline"
11/14/2022 "Self-discipline"
Self-discipline begins with the mastery of your thoughts. If you don't control what you think about, you can't control what you do. The * means I personally added this to the day. Today's Training: *Cycle: Commute *Prowler: 10x80x +50 lbs Concept II Row: 15 minutes #3 hole pin Pull: 6 RM doing three sets of […]
11/11/2022   The Eleventh Hour...
11/11/2022 The Eleventh Hour...
On the 11th hour of the 11th day of the 11th month... when the guns fell silent, we will remember. Thank you all that served! Today's Training: Cycle: Commute Suspended Knees to Elbow: 3x12 Ab Wheel: 3x12 Side Flex over the 45 degree back extension: 3x12 5x20 of the following: B.B. Curl Cable Tricep Push-down […]
11/10/2022  247 Years!  HBD Devil Dogs
11/10/2022 247 Years! HBD Devil Dogs
“The next generation of Marines may operate differently and in different places than the Marines who wear the Eagle, Globe, and Anchor today. Yet they will join a long and proud heritage of Marine fighters who have never turned from a threat or an enemy. We will always remain most ready when our Nation is […]
11/9/2022  Pop Your Heart Wed.
11/9/2022 Pop Your Heart Wed.
Typically Jesse Burdick and I run opposite on our programming. No, not that we differ, on the contrary, we have similar ideas and implement the same thing at the same time of the month. Where we differ is on what DAYS we do things so as not to overlap and get in each other's way. […]
11/8/2022  Do You Have Issues?  (and Election Day)
11/8/2022 Do You Have Issues? (and Election Day)
If you have issues, work fucking harder, because NO ONE cares about your issues. Make sure you vote after you train! Today's Training: Concept II Row: 10 mins Ab Wheel: 3x12 Suspended Knees to Elbow: 3x12 Ab Crunch: 100 reps Dynamic Bench: 10x3 Dynamic OHP: 10x3 DB Fly: 3x15 DB Lateral Raise: 3x15 Stretcher Push-ups: […]
11/7/2022  A Different Dynamic Day
11/7/2022 A Different Dynamic Day
Prowler: 10x40 yds x 90* I did this yesterday as I knew I was going to have a late night AirDyne: 5 mins Steady; 15x15/45 ** I had everyone else do this today because of the wet surface outside. Box Depth Jumps: 10x2; Depending on strength levels determine the box height to jump ON to. […]
11/4/2022  The Toughness Required to Train With Me...
11/4/2022 The Toughness Required to Train With Me...
You have to be ok with getting your ass handed to you and then showing back up the next day. Today's Training: Cycle: Commute Ab Wheel: 4x12 Suspended Knees to Elbow: 4x12 Ab Crunch: 100 reps DB Row: 4x8 V bar Lat Pulldown: 4x8 DB Pullover: 3x12 DB Curl: 4x8 DB Supine Tricep Ext: 4x12 […]
11/3/2022   Every Strong Person...
11/3/2022 Every Strong Person...
Every strong person that I know has a story that gave them no choice. So they hardened the fuck up, straightened out their underwear, and proceeded to improve themselves both in mind and body. Today's Training: Today was a great day for training. The gym was jumping and people were STOKED for max efforts. High […]
11/2/2022  "It Doesn't Get Any Easier"
11/2/2022 "It Doesn't Get Any Easier"
"YOU simply get stronger!" Today's Training: No Cycling. I actually drove a car today because I had to get it SMOG tested. (just another rip off in the state of California in my opinion) AirDyne: 10 mins Single Arm External Shoulder Rotation: 3x10 Rear Delt Destroyer: 1x60-40-20x 35-28-20 Face Pulls: 100 reps DB Lateral Raise: […]
11/1/2022  The Physical Strength of your Body
11/1/2022 The Physical Strength of your Body
The physical strength and the condition of your body are directly a result of the strength and condition of your mind! "As a man thinketh..." Today's Training: Cycle: Commute AirDyne: 5 mins steady; 15x15/45 Max Effort Floor Press: 2 RM Incline Hammer Press: 100 continuous reps Incline DB Fly: 4x12 Push-ups: 100 reps Dips: 100 […]
10/31/20222  Where'd everyone go???
10/31/20222 Where'd everyone go???
What a weird day. I got to the gym in almost record time for my bike ride. NO ONE was on the streets. Yea, I know there isn't anyone on the streets at 4:00 AM, but usually, there's a utility or some police, or early morning delivery vehicles...but today? Nothing! Nada. It was a GHOST […]
10/28/2022  Check Beyond This Headline for Some Real Meat!
10/28/2022 Check Beyond This Headline for Some Real Meat!
YOU always have a choice! Today's Training: Cycle: Commute Concept II Row: 10 mins. Done as a "Giant Set" in order: Pull-ups: 10x2 Push-ups: 10x4 Chin-ups: 10x2 Dips: 10x4 Blast Strap Row: 100 CONTINUOUS reps. Move the feet back as you fatigue. But whatever you do, DON'T STOP! If you do, you start over at […]
10/27/2022  Keep it Simple!
10/27/2022 Keep it Simple!
Start where you are. Use what you have. Do what you can. Do your SQUATS and Drink your water. THAT'S IT! Really! Today's Training: Cycle: Commute Dynamic Squat: 10x2 Dynamic Deadlift: 10x1 GHR: 3x12 Reverse Hyper: 3x12 Cycle: Commute Short, Sweet, and to the point.
19/28/2022  Return of the Heart Popper
19/28/2022 Return of the Heart Popper
We had gotten away with a day dedicated to conditioning. Remember folks, it's "Strength AND Conditioning". So, back in it went. There is nothing like the site of a group of people sweating their ever-loving heads off while panting like a hot scene in a porno movie. *Not that I would know anything about that... […]
10/25/2022  Anything Worth Doing
10/25/2022 Anything Worth Doing
I had a couple of questions regarding the increased amount of sets we were doing today for Dynamic work. Physiologically speaking (big words) the more significant the training age of a person (which is not to be confused with chronological age) the fewer complete sets that can be done because the amount of muscle recruitment […]
10/24/2022  Yes, I Judge People...
10/24/2022 Yes, I Judge People...
I judge people based on how they react when they fail or don't get what they want. Then I treat them accordingly. Today's Training: Prowler: 10x40 yds x +50 lbs (less rest interval) Dynamic Squat: 10x2x50% Dynamic Deadlift: 10x1x60% GHR: 3x12 Reverse Hyper: 3x12 Cycle: Commute
10/21/2022
10/21/2022
Occasionally I like to put into the program "As Many Reps As Possible" or "AMRAP" instead of a prescribed number of reps to obtain. Two things happen: You have to go BALLS OUT! Because the next guy knows what you did and no matter what, he or she wants to kick your ass to claim […]
10/20/2022  Technology Pisses Me Off
10/20/2022 Technology Pisses Me Off
I had to rewrite a couple of rules on the board today after yesterday's gfaws. My gym is a Coaching facility. We don't have mirrors or a lot of glitz and amenities. We have weights! A lot of weight. We have three mono lifts, three reverse hypers, a dozen GHRs, five benches, Two power racks, […]
10/19/2022  If You Really Want to Get Strong and Fit...
10/19/2022 If You Really Want to Get Strong and Fit...
If you really want to get strong, and conditioned, you have to give away only ONE thing... You're EXCUSES!!! No one cares about your excuses. No one pities you for your procrastination. No one is going to coddle you for your laziness. It's YOUR ASS MOVE IT! Today's Training: Cycle: Commute Concept II Row: 10 […]

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