USA Weightlifting Sport Performance Coach and Certified Strength and Conditioning Specialist. I have 11 years experience in the industry and now run my own personal training company.
If there are questions specific to weight loss or muscle gain, body transformation programs, and some health issues (osteoporosis, diabetes, arthritis, elderly fitness, pregnancy, and fibromyalgia), I can help. I also deal with athletes who want to improve their speed, agility, and quickess, as well as providing sport-specific strength programs.
Please Note: I cannot give out any type of exercise programs. I can give advice, but don't ask me to give you an off-season workout or program to do at home. I know nothing about you and cannot give information like that over this forum. You might misinterpret what I'm saying, get hurt, and I get in trouble. Ask specific questions. I do have a document you can download that discusses the basics of losing and gaining weight. Please click here to download this document.
Experience I have had over 11 years of experience in the health and fitness field. The last 6, I started and have been running my own personal training company. I have also been the head strength coach of an area high school for 4 years.
Organizations I am a member of the National Strength and Conditioning Association. I also belong to USA Weightlifting.
Publications I have been the feature of several articles in Columbus Business First and Mid-Ohio Golfer. I have written articles for various online article directories which can be found by Google searching my name.
Education/Credentials B.A. at Indiana University (1994)
Certified Strength and Conditioning Specialist
USA Weightlifting Sport Performance Coach
Expert: Adam Kessler Date: 5/9/2008 Subject: Squating properly
Question Hi I am 16 I am currently taking a weight lifting class at my school. I am extremely fast and I play football but, I can't get that to translate to weightlifting. I am very concerned about squating it is kinda scary. My teacher makes us go all the way down until our knees are at a 90 degree angle and actually a little farther. Do you think this is wrong do you have any tips on how to lift more and last I can bench a decen amount but, I seem to be getting weaker we bench one day take a day break and towel bench then a day break and ect but, I am getting weaker any tips for squating expecially thanks.
Answer Squating will help your speed immensely. The position your leg is in when it squats is the same type of position it will be in when you are running. I have no issue with what your coach is doing. The depth is fine, it is a matter of where you knees are. Don't let your knees shoot past your toes, they should stay in line with your feet. You should also keep your weight on your heels. If your weight is on your toes or if your heels are coming up, you are doing the squat wrong and might be asking for knee issues.
So are you benching three times a week or twice a week. I personally like to have two days rest inbetween lifts, but your coach might have a particular strength program in mind. There could be a lot of reasons why you aren't improving in your lifts. Maybe you are doing too much weight during your lifts. Maybe you're focusing on the weight on the bar rather than the reps that you are doing. I always tell my clients, if I'm shooting for 3 sets of ten, then I want you to keep the same weight until you can do 3 sets of ten by yourself. No help. When you can do that, increase by 5 pounds, and try again next workout.
