Article Video - Building a Champion, Phase 4: Power

This is the fourth and final installment of a four part series on our unique and proven system for producing the very best athletes.

Four Phase Approach for Elite Athletes
Phase 1: Structural Phase
Phase 2: Functional Hypertrophy
Phase 3: Maximal Strength
Phase 4: Power

The final installment will be focused on maximizing force application dependent on time also known as power, Phase 4 - Power. This phase will focus on the components of applying the greatest amount of force in the quickest amount of time maximizing lower body power. It is important to follow the strict guidelines for the technique and rest intervals. Nutrition and supplementation, especially pre & post workout nutrition, plays a large role in building muscle. In this article we will be focusing on the exercise portion.

Power
At the end of the 12-week plan the focus is on developing power. Power is a product of both strength and speed. As most athletes, especially football players, need to make quick first moves or plow through defenders, this power component proves to be very useful. We accomplish the desired effect by using movements in the gym that focus on accelerating the weight as fast as possible and minimizing ground contact time. This is best achieved with Olympic Weightlifting movements, such as the power snatch or power clean and their derivatives and specific plyometric (jump training) drills. With this type of lifting the quality of the movement is of paramount importance, therefore we feel that it is necessary to take extra time to learn the technique of the lifts properly. Following many years of world-class competition as a weightlifter Chad Ikei has witnessed countless injuries caused by poor mechanics and inexperienced coaching of these highly technical movements. The coaches at Ikei Performance urge you to please consult with an experienced lifting coach if you plan on using these movements to help you evolve as an athlete.

Basic Guidelines
Don’t forget the importance of Tempo, Rest, Sets & Repetition. Please refer to Part 1 of this installment from the last issue. During the Power Phase the emphasis is on moving the weight as fast as possible while maintaining proper form. For the heavier athletes, the volume or reps may have to be lowered or adjust the number of sets due to the natural loads of body weight. This workout is not meant for conditioning so please allow for the proper length in rest intervals.

An individualized Program
This program is focused on improving hip extensor strength (lower back, glutes and hamstrings). Please note that the workout below is only 1 of 2 lower body programs our athletes perform in the weight room during the week and the entire program changes every 3 weeks. Our athletes will also be performing 2-4 days of energy system training through sprinting, agility drills, stadium stairs or strongman training to name a few, to enhance lower body conditioning and speed.

During this phase it is important for each athlete to choose the appropriate weight for each lift. These lifts require proper technique and can lead to injury if inappropriate weight selection and poor coaching is made. Before attempting this program it is advised to consult with a qualified professional. However, those of you who are qualified to perform these exercises remember this one phrase: “you will only get stronger when you lift heavier weights.” Select the appropriate weights and your goals should be to break your personal bests each time you workout.

A1) Power Clean & Split Jerk
Tempo = XXXX, rest = 0 sec, sets = 5, reps 2+2 (2+1 means perform 1 clean and 1 split jerk then repeat)
A2) Penta Jump
Tempo = XXXX, rest = 120 sec, sets = 5, reps 1 (5 consecutive broad jumps with minimal ground contact time, cover distance)

B1) Paused Db Squat Jumps
Tempo = X2XX, rest = 0 sec, sets = 4, reps 3
B2) Side-Side Knee Tuck Jumps
Tempo = XXXX, rest = 105 sec, sets = 4, reps 6 (jump for height each jump with 3 feet lateral distance)

C1) Backwards Mb Keg Toss
Tempo = XXXX, rest = 60 sec, sets = 3, reps 6 (use a mb approx 10% of bodyweight)
C2) Eccentric Floor Glute-Ham Raise
Tempo = 6-0-X-0, rest = 60 sec, sets = 3, reps 6

Note: The above exercises that are paired with an A1/A2 represents performing one exercise (A1) followed by the second exercise (A2) with the designated rest interval between each exercise. For more information on training programs, log onto www.ikeiperformance.com or email questions to info@ikeiperformance.com.

Article Video - Building a Champion, Phase 3: Maximal Strength

This is the third installment of a four part series on our unique and proven system for producing the very best athletes.

Four Phase Approach for Elite Athletes
Phase 1: Structural Phase
Phase 2: Functional Hypertrophy
Phase 3: Maximal Strength
Phase 4: Power

This third installment will be focused on increasing the athlete’s strength, Phase 3 – Maximal Strength. This phase will focus on increasing lower body strength with an introduction to improving lower body power. It is important to follow the strict guidelines for the technique and rest intervals. Nutrition and supplementation, especially pre & post workout nutrition, plays a large role in building muscle. In this article we will be focusing on the exercise portion.

Maximal Strength
If you were following our programs closely, you should now be in a stage where your lower body function is prepared for greater loading parameters. At the same time, you should have packed on a few pounds of lean muscle mass on your lower body (assuming you have been following proper nutritional guidelines). By manipulating key variables and selecting the proper exercises we are able to increase strength in the major muscle groups within a very short period of time. This phase is critical and is the foundation for the last phase in this 12-week plan in preparation for the power phase. Our athletes tend to put on an average of 40 lbs on their bench press, 80 lbs on their squat and 30 lbs in their power snatch. Please note that we are training our athletes to be the best in their particular sport, therefore, how much they lift in the gym is not our primary goal but as they improve their gym strength overall performance in the game is maximized.

Basic Guidelines
Don’t forget the importance of Tempo, Rest, Sets & Repetition. Please refer to Part 1 of this installment from the last issue. However, please note that the tempo of several exercises is designed to be explosive in nature with minimal or no eccentric loading. Also note that the rest intervals are longer which may seem more then one needs but the realization of neurological recuperation is our goal. It is also important during this phase to challenge the loading parameters by continuing to progressively overload the bar if you complete all the designated repetitions for the designated exercise.

An individualized Program
This program is focused on improving hip extensor strength (lower back, glutes and hamstrings). Please note that the workout below is only 1 of 2 lower body programs our athletes perform in the weight room during the week and the entire program changes every 3 weeks. Our athletes will also be performing 2-4 days of energy system training through sprinting, agility drills, stadium stairs or strongman training to name a few, to enhance lower body conditioning and speed.

During this phase it is important for each athlete to choose the appropriate weight for each lift. These lifts require proper technique and can lead to injury if inappropriate weight selection and poor coaching is made. Before attempting this program it is advised to consult with a qualified professional. However, those of you who are qualified to perform these exercises remember this one phrase: “you will only get stronger when you lift heavier weights.” Select the appropriate weights and your goals should be to break your personal bests each time you workout.

A) Power Snatch Tempo = XXXX, rest = 120 sec, sets = 5, reps 4

B) Inertia Half Squat Tempo = 3-2-1-0, rest = 120 sec, sets = 5, reps 3

C1) Barbell Low Box Step-up Tempo = 2-0-1-0, rest = 90 sec, sets = 3, reps 6
C2) Glut-Ham Raise Tempo = 3-0-1-0, rest = 90 sec, sets = 3, reps 6

D) Pendulum Db RDL Tempo = 3-0-1-0, rest = 90 sec, sets = 2, reps 8

Note: The above exercises that are paired with an C1/C2 represents performing one exercise (C1) followed by the second exercise (C2) with the designated rest interval between each exercise. For more information on training programs, log onto www.ikeiperformance.com or email questions to info@ikeiperformance.com. Our next installment will cover Phase 4: Power.

Ikei Performance Develops Hawaii’s High School Strength & Conditioning Program

Kamehameha High School Football (Kapalama Campus) has recently agreed to incorporate the training services of Ikei Performance in preparation for the 2008-09 season. Ikei Performance Founder and Owner Chad Ikei was born and raised on the island of Oahu, Hawaii and represented Team Hawaii Weightlifting in many National Championships which he brought home five gold medals back to the island. “I wouldn’t be at where I am today or have accomplished the things I have if it wasn’t for my island home. Hawaii has provided me with so much support, encouragement and opportunities. The people, the culture, just the island life itself are imbedded in my heart and I carry that where ever I go. Now that I have the opportunity to give back to the island that has given me so much, it’s a huge honor,” states Ikei as he reminisces the past.


Hawaii is known for producing many top professional athletes in sports such as football, baseball, soccer and volleyball not to mention many Olympians through the years. Ikei understand what potential Hawaii has when it comes to producing great athletes, “We have so many athletes that can move on to play at the next level here in Hawaii. But as a former Hawaii athlete myself it is easy to get side tracked of your goals. The distractions of the beach, commitment to help family, insecurities of leaving friends, differences in culture and one of the biggest obstacles, leaving the island causes many young athletes to fall short of success. My goal as a coach is to not only bring our strength & conditioning program to Kamehameha but to provide knowledge and insight of what obstacles every elite athlete faces and hope to encourage them to accept the challenge and go for it. Maybe because I’ve been in their shoes and I currently train many of Hawaii’s NFL players that one of them may listen, take initiative to lead by example and soon enough more will follow.”


According to Head Football Coach, David Stant, the athletes seem to be responding well to the program, “I’ve noticed a change in energy and have seen more kids motivated to train. In our most recent combine testing we had kids that were running 4.7-4.8 (seconds) drop their forty time down to 4.5-4.6 (sec), we even had one athlete run a sub 4.4. I’m very excited and pleased to have Chad Ikei as part of our program and look forward to what the kids will learn during the summer.”


Only time will tell what will come out of the program, but for now it seems as if success is starting to brew in the kettle. But for Ikei success is simple, “Not often does a head football coach reach out to another coach to ask for assistance, but coach Stant went above and beyond to help his team. This in itself is proof of a successful program. Sure winning games is of utmost importance, but understanding what tools to use to maximize your program is a sign of a great coach. As for me, I feel as if I’m being rewarded. It’s like hitting 2 birds with one stone, I get to give back to my island home but most of all I get to come HOME to do it.”


Pomaika’i Kamehameha

Ken Shamrock Opens Lion’s Den Scottsdale and selects Elite Fight Team

“The Legend” himself, Ken Shamrock, one of the most decorated and feared fighters in Mixed Martial Arts history was in Scottsdale, AZ to open his newest Lion’s Den Academy. Over 700 interested athletes and fans were on hand to witness the Grand Opening of the Lion’s Den Scottsdale location. The elite mixed martial arts academy has over 8,000 square feet of space for grappling, muay thai, boxing, brazilian jiu jitsu, kick boxing, strength training and sports conditioning. Included in the academy is a full fight cage as well as boxing ring. Ikei Performance has teamed up with the Lion’s Den and will be running their sports conditioning classes as well as offer the Elite Personal Training Sessions to all Lion’s Den members and surrounding community. Ken and the Lion’s Den Coaches also held an Elite Team tryout for select spots on the Lion’s Den Fight Team. This was an intense day of training for all individual participants. The grueling five hour session included evaluations in all aspects of Mixed Martial Arts as well as live MMA elimination matches. At the end of the day only 6 fighters showed the appropriate qualifying standards necessary to be named to the Lion’s Den Elite Team, joining Edwin Dewees, Joe Riggs and Rick Roufus. During the Grand Opening week, Ken Shamrock and his Lion’s Den Coaches invited local Police and Fire Department officers to experience some of “The Legends” grappling and submission techniques. The week also offered the public to observe demonstrations from UFC Veterans Joe “Diesel” Riggs and Edwin “Bam Bam” Dewees, as well as Kick Boxing World Champion Rick Roufus. With great success the Lion’s Den is now open the to community and is offering classes throughout the day in kick boxing, boxing, muay thai, grappling, brazilian jiu jitsu and sports conditioning. The Den also offers youth classes and personal training one-on-one/partner/group sessions. LION’S DEN SCOTTSDALE 2954 N. Hayden Road Scottsdale, AZ 85251 480.941.LION (Ikei Performance located inside the Lion’s Den) Check out some of the action from the Lion’s Den Grand opening week in the photo’s and video’s below: FACILITY PICTURES: POLICE & FIRE SUBMISSION DEMONSTRATION LION'S DEN COACHES DEMONSTRATION

Ikei Performance Athletes Dominate at MMA No Limits Fighting: Dewees Heavyweight Champion

CONGRATULATIONS to Ikei Performance Athletes Edwin “Bam Bam” Dewees and Jeff Newbrough for their wins in Saturday’s Mixed Martial Arts No Limit Fighting: Redemption held in Houston, TX. Both athletes, representing Lions Den Scottsdale AZ, dominated their fights with first round wins. Newbrough defeated heavyweight Joseph Crawford with a dominating ground and pound ending the bout in 1:23 of the first round with a TKO. Dewees, a UFC Veteran, fought for the No Limit Fighting Heavyweight Title challenging current champion Richard Blake. Within 1:27 of the first round Dewees found himself another Championship Belt to add to his collection with a vicious arm bar submission win.

Ikei Performance and Lions Den Scottsdale AZ have recently teamed up and will be opening an Elite Mixed Martial Arts Academy at the end of next month (May 2008). Join us at the Grand Opening on May 30, 2008 at 2954 N. Hayden Rd, Scottsdale, AZ (NW corner of Hayden/Thomas). Together with the intense strength & conditioning program of Ikei Performance and the advanced technical MMA skils of the Lions Den, we are building "A NEW BREED OF ATHLETES."

Click here for interview with Heavyweight Champion Edwin "Bam Bam" Dewees.

RISING ATHLETIC STARS CLINIC: Saturday, May 3, 2008

An Exclusive Event for the High School Athlete



The Rising Athletic Stars Clinic will be held at Ikei Sports Performance Center on Saturday May 3rd from 1:00 p.m. to 4:00 p.m. This is an exclusive event and is free of charge in conjunction with the Competing For Life Foundation, a non-profit foundation for personal success and Prep For Next Level, Recruiting Consultants.


To ensure that you get to benefit from one of the nation’s leading experts in strength and power development confirm your spot today.


When athletes need to be bigger, faster, stronger, they come to Ikei Sports Performance. Whether you are an active NFL player, a rising college star preparing for the NFL combine or a rising high school player with dreams of a D1 football scholarship, Elite Intensive Training is the difference you MUST have.


“Ikei performance will build you physically and mentally. I don’t know how many times Ikei has pushed my limits that I didn’t know I could accomplish. I started at 167 pounds and in 3 months I was 185, with 7.34% body fat. I went from running an 11.2 sec (electric) 100 m dash, to running a 10.83. My 40 yd time dropped dramatically and was recently timed at the scout.com combine with a 4.38. It’s hard work, but running with them and being in that atmosphere has helped out a lot. I feel that I am at another level mentally. I feel in my mind every time I get the ball I should score, and I learned that through all the hard work at Ikei's. Ikei Performance is the best thing that has ever happen to me. I wish I could have him at what ever college I go to...because he is not just my trainer he is also like my uncle that wants me to succeed rather than earn a simple buck.”
Covaughn DeBoskie
Ikei Performance Athlete
Hamilton HS/committed to Cal
2007 Los Angeles Scout.com Overall MVP

At the Rising Athletic Stars Clinic you’ll learn the tips, tools and techniques that will put you on top. Whether you have 20 early offers or none, are already committed or still looking, you will walk away from this clinic a better football player. We guarantee it. Spring ball, combines, college camps, you need to be at your best to compete with the best. Don’t miss this opportunity to gain that competitive edge. It just might be the difference maker this season.

NO EXCUSES. BE THERE!
Email your confirmation to info@ikeiperformance.com or call and RSVP 480-657-6937. Space is limited. www.ikeiperformance.com