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.

 
5/3/2022   If you suck at something...
5/3/2022 If you suck at something...
I hear often "I hate these...(name anything)". Well, the chances the reason you hate something is that you suck at doing them and thus, they are not that fun for you. HOWEVER, if you DID them and got better at doing them, then they wouldn't be so awful anymore. Really, the things you are bad […]
5/2/2022   The First Step in Change...
5/2/2022 The First Step in Change...
To make changes of any sort, you must first recognize and be aware of your own bullshit. Quit lying to yourself!!! Today was a great day regardless of how some of my people came into the gym today. "I'm tired", "I didn't get any sleep", "I don't FEEEEL like pushing the Prowler". Oh yea? Go […]
4/29/2022  The Silencer Workout
4/29/2022 The Silencer Workout
I emphasized the deceleration of the muscle or the "negative" movement in today's workout. To do a proper negative rep I have the athlete hold and let down or lengthen the muscle without any loaded concentric contraction. For example, a negative chin is done with a box height that when standing on it, the athlete's […]
4/28/2022  If it Terrifies you...
4/28/2022 If it Terrifies you...
I have always figured that if something terrifies me at the same time amazes me, then THAT is something I need to pursue relentlessly with feverish perversion. Today's Training: Bike: Commute: 30 mins Dynamic Effort Squat: 10x2x55% Dynamic Deadlift: 15x1x55% GHR: 4x10 Fwd Stepping Lunge w/ knee touch: 4x10 Hip Extension: 100 consecutive non-stop reps […]
4/27/2022  For the Love of God...Overgrip
4/27/2022 For the Love of God...Overgrip
I can't tell you how hard it is to get people to maximize their grip while doing ANY bar work of any kind. I can bark until I'm blue in the face...Grip the bar harder than necessary. Create the TENSION that is needed to move weight FAST. Look...If your hands don't put marks into the […]
Day 5 of the dreaded Covid
Day 5 of the dreaded Covid
Most of you know that I came home last Thursday to a family that tested positive for Covid. They looked like hell and sounded worse. FAK! How can the vaccinated get this thing? So, to be safe, I tested and came up POSITIVE as well. The difficult thing here is for me to understand, I […]
4/21/2022  Covid?
4/21/2022 Covid?
Seems my wife brought home the flu the other day and exposed us all to it. She feels horrible. So I took the home test and both my son and I tested +. The weird thing is??? I don't feel bad at all. I have the sniffles but I thought that was more from the […]
4/20/2022  I Have Been Around the Strongest
4/20/2022 I Have Been Around the Strongest
I have been around some of the strongest people in the world. A five-hundred-pound bench is quite common amongst many of my peers. Heck, I have seen 1000 lbs go up on a multi-ply bench press and it is quite impressive. Today we were benching and I was still getting a charge out of some […]
4/19/2022  Pop Your Heart Tuesday
4/19/2022 Pop Your Heart Tuesday
A day dedicated to conditioning... Today's Training: Daily Mobility Warm-up Concept II Row: 5000 meters for time AirDyne: Tabata: 10x20-10-20 Dun
4/18/2022  I did this Yesterday...
4/18/2022 I did this Yesterday...
Yesterday was Easter Sunday. I slept in (until 5:00 AM) and then woke my family to wish them all a "Happy Easter". Now considering that my household is Jewish, this becomes quite funny. Regardless, being the only Christian in the house, I decided that it would be fitting to Push the Prowler in recognition of […]
4/15/2022   Practice an unnecessary hyper grip
4/15/2022 Practice an unnecessary hyper grip
I like to create tension. No, not that kind that you get with all the drama but the tension that is used to create more muscle innervation. To do that, one of the easiest methods I find helpful is to "over-grip." or "choke the shit out of..." every bar that you hold. We could use […]
4/14/2022  Trying to Understand some People...
4/14/2022 Trying to Understand some People...
Trying to understand some people is like trying to pick up a turd by the clean end. Today's Training: Bike Commute: 28 mins Prowler: 10x80 yards Then to make sure everyone was keeping their own records by logging into their own notebooks I wrote on my Whiteboard..."Same workout as Monday" It was easy for those […]
4/13/2022   I am not very good at "multi-tasking"
4/13/2022 I am not very good at "multi-tasking"
I'm one of those guys that have to turn down the car radio to look for an address. If I try to do more than two things at the same time (as in super setting) then I'm not going to get ANYTHING done. About the only thing I can do fairly well is pissing people […]
4/12/2022  Pop Your Heart Tuesday
4/12/2022 Pop Your Heart Tuesday
Today's Training: Bike: Commute: 28 mins Prowler: 10x80 yds Superman: 20 Prone Scorpion: 10 to each side Push-ups: 20 Cat/Camel: 10 Fire Hydrant Knee Circle: 10 to each side Stretcher Pull-ups: 8x1 AirDyne: 10x15/45 Option one of the three: Graded Treadmill Walk Versa-Climber Row
4/11/2022 Dynamic Effort Week
4/11/2022 Dynamic Effort Week
Clint Darden would tell you to have "Balls and Attitude"
4/8/2022 Slow Twitch/Fast Twitch
4/8/2022 Slow Twitch/Fast Twitch
Because there are four dyes that are used to determine muscle fiber (I think there might be more if we had more dyes) the training I do focuses on each during some part of our training. Fast Twitch Glycolytic, Slow Twitch Glycolytic, Fast Twitch Oxidative, and Slow Twitch Oxidative are the four I know of […]
4/7/2022  People that Pronounce the word...
4/7/2022 People that Pronounce the word...
People who pronounce the word "vase" like "voz" make me want to punch them in the foz. Yesterday I made a statement that I was amazed at anyone near my age that doesn't suffer from either a shoulder issue or a hip issue that has played sport as a younger person and trained their asses […]
4/6/2022  Dance Like No One is Watching?
4/6/2022 Dance Like No One is Watching?
I danced like no one was watching. I like to dance. Problem was that someone WAS watching and they thought I was having a seizure, and that fucker called an ambulance. Today's Training: Bike: Commute: 27 mins Prowler: 10x80 yards Row: 12 mins Cat/Camel: 10 Supermans: 20 Prone Scorpions: 15 each side Push-ups: 15 Stretcher […]
4/5/2022 Pop Your Heart Tuesday
4/5/2022 Pop Your Heart Tuesday
Overheard at the office today: "I like our conditioning days better on Wedensday." My response? (reaching into my pocket to see if I have any 'cares' to give).."NO" Bike: Commute: 27 mins Supermans: 20 Prone Scorpions: 15 to each side Foam Roller Abs: 15/30 Pull-up stretch: 7x1 Cat/Camels: 10 Push-ups: 12 Charlie Sits:30 seconds Prowler: […]
4/4/2022 Deadlifts were once called the "health lift"
4/4/2022 Deadlifts were once called the "health lift"
Years ago, as in the 1800s, there was a medical doctor that would go to the "gymnasium" to work out. The gyms back then had all kinds of ropes, rings, high bars, or gymnastic types of apparatus. The pegboards and dowel rod racks along with a few boxing types of exercises would round out the […]
4/1/2022  I LOVE April Fools Day and a 1000 rep arm routine!!!
4/1/2022 I LOVE April Fools Day and a 1000 rep arm routine!!!
I get a wild hair every now and again, and on the bike ride in today, I said to myself that I'd jump off the bike, open the gate to the outer compound, grab a Prowler, and have at it. No procrastination, no delay, just GO! Once a month we do 1000 reps for just […]
3/31/2022 Throat Punch Thursday
3/31/2022 Throat Punch Thursday
Today's Training: Bike: Commute: 27 mins Supermans: 20 Prone Scorpions: 15 to each side Push-ups: 10 Stretch Pull-ups: 6x1 Squat: 7x7x +10 lbs RDL: 7x7x +10 lbs GHR: Negative Accentuated: 4x10 super slow on the way down Calf Raise: 100 reps Ab Crunch: 100 reps Bike Commute: 29 mins
3/30/2022  Yea it's heavy.  That's why we call it weight!
3/30/2022 Yea it's heavy. That's why we call it weight!
At this point in this training cycle, we have raised the weight on the main lifts by 60 lbs except for the overhead press which has been raised by 30 lbs. So YES, it is getting heavy. Stay with it as we switch to MY version of the 6-4-2 next week. Today's Training: Bike: Commute: […]
3/29/2022  Pop Your Heart Tuesday
3/29/2022 Pop Your Heart Tuesday
I have a friend who has struggled with his weight for YEARS! When I say, "I have BIG friends", I am not speaking of the fellas that you grew up with that are 220 lbs. I am speaking of B I G friends!!! 6'5" and taller and weighing closer to 350 lbs on up. Anyway, […]
3/28/2022  It wouldn't be me if I didn't...
3/28/2022 It wouldn't be me if I didn't...
If I didn't get comfortable with the uncomfortable, it would be me and I couldn't give anyone a rash of crap that I am notorious for. Man the fuck up and git er done! It hardly EVER rains here in California. As a matter of fact, we are in the middle of another drought and […]
3/25/2022  Forearm Plank
3/25/2022 Forearm Plank
How to do it: Rest your forearms on the floor, with your elbows directly underneath your shoulders and hands facing forward so that your arms are parallel. Extend your legs out behind you and rest your toes on the floor. Your body should form one straight line from your shoulders to your heels. Squeeze your […]
3/24/2022  I hate it when the voices in my head go silent...
3/24/2022 I hate it when the voices in my head go silent...
...I never know what those fuckers are planning. Today's Training: Bike: Commute: 25 mins Supermans: 20 reps Prone Scorpions: 3x5 to each side Pull-ups/Chin-ups w/ hang stretch at the beginning and end of EACH rep: 5x1 of each Squat: 8x8x +10 lbs more than last week RDL: 8x8x +10 lbs more than last week GHR: […]
3/23/2022  Don't Let the Bar Simply Sit in your Hands.
3/23/2022 Don't Let the Bar Simply Sit in your Hands.
We teach the setup of the bench by retracting the shoulders and depressing the scapula. Then we put any significant weight on the bar and that goes right out the window with newer people. As a verbal queue, we might say, "Put your shoulder blades into your back pockets", and then the bencher forgets "LEG […]
3/22/2022  Pop Your Heart Tuesday
3/22/2022 Pop Your Heart Tuesday
Today's Training: Bike: Commute: 24 mins Run: Sprints: 10x50 yard x 75% Supermans: 30 reps Prone Scorpions: 3x5 to each side Single Leg Lifts on a foam roller lengthwise: 30 reps no hands on the floor Double Leg Lifts on a foam roller lengthwise: 30 reps WITH hands on the floor Concept II Row: 15x15/45 […]
3/21/2022  Yes, I feel alright!
3/21/2022 Yes, I feel alright!
After a sleepless week and the time change, my body and mind "hit the wall" on Friday. Many people were inquiring as to how I was feeling, and I appreciate everyone's concern. It's nice knowing that many really do care, but I wasn't sick, no illness, no injury, no covid, no STDs, nothing but old […]
3/17/2022  Squats fix Everything
3/17/2022 Squats fix Everything
Today is Thursday and we traditionally do squats perhaps a deadlift mixed in and punch throats. It's one of the BEST days of the week. One of my female participants has a very stressful position in the healthcare profession at one of the busiest hospitals in NorCal. Sleep is always a determining factor for her […]
3/16/2022    My Mind...
3/16/2022 My Mind...
In my gym, I encourage conversations about "touchy" issues. It's been said to avoid conflict never should we talk about Politics or Religion. Hell...we get right to it most days, especially in this climate of change that is happening. A lady today began with her opinion of a political subject and then she stopped as […]
3/15/2022  Pop Your Heart Tuesday?
3/15/2022 Pop Your Heart Tuesday?
What in tarnation trickery is going on HERE? Yea, it's my way of combatting the "Cherry Picker". You know the ones that hate to do the conditioning part of the "Strength AND Conditioning? So I randomly will pick the day and send it out. Today was that day... Today's Training: Run: Speed Play three miles […]
3/13/2022 The Weights Will Always Win
3/13/2022 The Weights Will Always Win
I've read about people "killing" their workout or "Slaying their cardio" and that's cute. However, I've never witnessed anyone actually doing that. Sure they have PR'd in competition, or prepped themselves to a spot on the starting line-up, but the Strength and Conditioning program that I run is designed to kick your ass. I've trained […]
3/11/2022 Super Slow Reps followed by a few quick ones.  Guns be blazin'
3/11/2022 Super Slow Reps followed by a few quick ones. Guns be blazin&...
We want to move the weight through its range of motion as slow as we can without it "jerking" along the path. We want to move the weight in this manner both in the concentric as well as the eccentric phases. Then bury the needle and blast blood into the muscle with SEVEN quick reps. […]
3/10/2022  Fear...
3/10/2022 Fear...
Fear doesn't stop death, but it does stop life! Today's Training: Bike Commute: 26 mins Squat: 10x10x +10 total pounds more than last week RDL: 10x10x +10 total pounds more than last week GHR: 3x10 Side Plank Hip Ups: 3x10 Bike Commute: 30 mins (into the wind with fatigued legs)
3/9/2022  I can see the difference
3/9/2022 I can see the difference
In a short three weeks of this concentrated volume work, I have now witnessed MOST of the people in my program making significant changes in their bodies. It is quite satisfying to watch the growth happen right before your very eyes. Granted, some are morphing more rapidly than others, but yet the "hard gainers" are […]
3/8/2022  Still hammering away with volume
3/8/2022 Still hammering away with volume
During this phase not only are we working on pushing a lot of sarcoplasm into the muscle, but it's also a great way to hone the technique. Each rep needs to be scrutinized and not just "banged" out. Small adjustments are made and the exercises mantra must be repeated: Shoulderblades in the back pocket Pull […]
3/7/2022  I Love Mondays
3/7/2022 I Love Mondays
I think it was about 30 years ago that I changed my thinking about dreading Monday. I was sitting in my living room with a bunch of friends on a Sunday when the bitching started about it being the end of the weekend, and how we had to get back to the grind the next […]
3/4/2022
3/4/2022
Today's Training: AirDyne: 30 mins Bike Commute: 25 mins Ab Wheel: 4x10 Concept II Row: 10x15/45 Pulldown Abs: 4x10xheavy band AirDyne Sprints: 10x15/45 Cable Tricep Pushdown: 4x12 BB Curl: 4x8 Supine DB Tricep Ext.: 4x12 DB Hammer Curl: 4x8 Dips: 4x12 Concentration Curl: 4x8 Bike Commute: 27 mins
Do You Want to Inspire Someone?  3/3/2022
Do You Want to Inspire Someone? 3/3/2022
If you want to really inspire someone, don't show them what your gifts are, show them THEIRS! While we are in this phase of training it is important to remember to move quickly with minimum rest intervals. If your heart isn't pumping in your ears then you need to pick the pace up... Today's Training: […]
Eight Things to Keep in Mind...3/2/2022 Volume 4.0
Eight Things to Keep in Mind...3/2/2022 Volume 4.0
Everything can and will change 2. You've overcome challenges before 3. It's a learning experience 4. NOT getting what you want can turn out to be a good thing 5. Have some fun. It's really ok to do this... 6. Be good to yourself. It has great healing properties 7. Don't worry about other people's […]
Zip Codes and Phone Numbers 3/1/2022
Zip Codes and Phone Numbers 3/1/2022
I just ran into Best Buy to purchase some batteries. The kid at the counter asked me for my zip code and phone number to which I replied, "90210 and 867-5309". He never questioned or looked up at me once. Today's Training: AirDyne: 30 mins Bike Commute: 26 mins. (riding angry) Bench: 11x11x+10 total pounds […]
2/28/2022   More Volume Training with only TWO Exercises
2/28/2022 More Volume Training with only TWO Exercises
I used to have a training partner many years ago with whom I would switch training notebooks to get our workouts. I would design his and he would design mine. He would give me a list of many things to do at times and I knew it was a bullshit workout. I would give him […]
2/25/2022  Early dismissal and the Brown Dirt Plumber
2/25/2022 Early dismissal and the Brown Dirt Plumber
I had to leave the gym early today to meet a plumber at my house. I have a very difficult time leaving a facility unattended. "Murphy's Law" states that if anything bad is to happen, it will!" Hopefully, I pray, everyone will be fine. As for the plumber? I wait patiently for a person that […]
2/24/2022  Volume Training 3.0  It's like sex...
2/24/2022 Volume Training 3.0 It's like sex...
A small selection of exercises but MAN o MAN...what an exhausting session. (as all have been this past week, only to set next week up) Run: 3.0 mile fartlek run (again) Yes I know, two days in a row is kind of hard on the old joints, BUT...the dog has to go out and it's […]
2/23/2022   Volume Training 2.15
2/23/2022 Volume Training 2.15
Today's Training: Fartlek Run: 3 miles. "Fartlek" is basically translated into "Speed Play" This is where you Jog, then you run, then Sprint, and even slow down and walk to recover. Although a REAL runner would never walk. hahaha For me I sprint as FAR as I can until I bust a lung or pop […]
Volume Training 2.0  "To Write or Not To Write?"  2/22/2022
Volume Training 2.0 "To Write or Not To Write?" 2/22/2022
Throughout the years I've had friends recommend or request that I write a book. I always think that "sure, why not. Seems like a good idea", but then I stop and think, "who the heck would want to read it?" I mean really, write about training? There are VOLUMES of that stuff. Write about nutrition? […]
Volume Training  2/21/2022
Volume Training 2/21/2022
We're about to start a new phase and while this workout LOOKS easy, it's both time-consuming AND lower body draining. Heck, I almost nodded off at the conclusion. It's also important record the starting weight because each week we will lessen the set/rep count and ADD weight. Let's get ready to RUMBLE... Today's Training: AirDyne: […]
2/18/2022
2/18/2022
I'm not sure you guys are even getting these... Today's Training: D.E. Bench: 10x3 D.E. OHP: 10x3 DB Fly: 100 continuous reps DB Lateral Raise: 4x12 Lat Pulldown: 4x12 Curls: 4x12 Triceps: 4x12
2/16/2022
2/16/2022
Today's Training: Run: 2 miles warm-up 10x50 yd sprint Sciatica Stretches: 10 mins Bike Commute: 26 mins 4" Pin Press: 2 RM Incline Hammer Press: 100 continuous reps w/ a plate on each side Cable Tricep Pushdown: 4x10xHeavy Supine DB Tricep Extension: 4x10 Bike Commute: 27 mins
Dip, Grip, and Rip...2/14/2022
Dip, Grip, and Rip...2/14/2022
Today's Training: Run: Sprints 5x100 Bike Commute: 33 mins. I was riding into a stiff constant wind Plate Pinch Farmers Walk: 15x80 yard x 45's Deadlift: 4 RM; Double overhand grip; no hook grip or reciprocating grip. No sound when it touches Bike Commute: 22 mins. (yep that wind was at my back now) Needless […]
I kept trying to remember the story of the dog that howled so much but keep forgetting to write it in my weekday Coaching Log.  Therefore a rare weekend appearance.
I kept trying to remember the story of the dog that howled so much but k...
The story is more about MOTIVATION rather than a sad story of a dog, so look deeper than just the surface... There was a young man walking on the sidewalk down a lovely street when he came upon a house with a wide front porch with a double swing, a couch, and a rocking chair […]
Music Selection...2/11/2022
Music Selection...2/11/2022
When I open the gym part of the procedure is to turn on the Spotify/Pandora station. I rarely give two cents worth what is on from the night before, so I usually will press "play" and endure whatever... However, once in a great while I will feel like something that I actually want to hear. […]
I from time to time need to remind myself...2/10/2022
I from time to time need to remind myself...2/10/2022
From time to time I need to remind myself, that being afraid of things going wrong is NOT the way to make things go right. NO FEAR!!! Today's Training: AirDyne: 30 mins Bike Commute: 27 mins Prowler: 10x80 yards Box Jump: 15x2 Good Mornings (for the stretch w/ various stances): 10x5 GHR: 5x10 Reverse Hyper: […]
When I Write Too Much...2/9/2022
When I write too much on the whiteboard about the objectives for the day, I find that I cause more confusion than if I didn't try to explain all the details. Today I wanted everyone to warm up with five minutes of steady-state and easy AirDyne. Then I wanted TEN x 50-second exercise bouts that […]
At Any Given Moment...2/8/2022
At Any Given Moment...2/8/2022
At any given moment you have the power to say "Now it all changes", "This is not how the book ends". It's that instantaneous. You don't just do it, you get it done!!! Today's Training: AirDyne: 30 mins Sciatica Stretches Bike Commute: 28 mins Bench: Pin Press; 4 RM; PRE=8 Face Pulls: 200 x mini […]
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 […]

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