Kevin Dautel

03/31/2016

Working with Mihlan Fiore on some Bar Muscle ups, and swing technique.

03/26/2016

https://www.youtube.com/watch?v=eK2s3awKMTk

Ashley Paulsen and Mallory Frye getting after 16.5

Ashley and Mallory do 16.5

02/05/2016

https://www.youtube.com/watch?v=rlksynn3ZZY

Handstand Kick Up Drill
- For anyone who is struggling with stability in a handstand, the kick up is one of the most important steps for starting in the correct position.
- Practicing the kick up will help with stability, body awareness, flexibility, control and proper positioning for the handstand.
- This drill consists of kicking to Handstand, controlling/stabilizing for 1-2 seconds and then controlling decent back to floor. Making sure the body in under control the whole drill.

Key points to Focus on are
- Making sure arms stay locked out when hitting ground. One of my favorite quest is to push the ground away, allowing the arms to stay locked out.
- Opening the shoulders to 180 degrees. One of the more difficult parts, due to flexibility(as you can tell I need to open my even more). Opening the shoulders to this degree, allows the body to be a much straighter and stable line, and helps prevent the rib cage from opening, creating the banana back.
- Weight in the fingertips. When kicking up, keeping the weight in the fingertips allows full control of the handstand, and much more stability.
- Body tightness. Keeping the stomach tight(rib cage pulled down), squeezing glutes, pinching thighs together, feet together, and pointing toes through the ceiling allows the body to be straighter, much tighter and easier to control.(Commonly people kick up in the scorpion style because the feel more stable and balanced, but due to flexibility and awareness they cannot reach straight line. Remember the tighter the body the better, and work on flexibility!)

This video is about Handstand Drills

01/26/2016

https://www.youtube.com/watch?v=RGMwlQrWxr8

Progress of a Handstand(Part 2)
This video, taken about 12 months after the picture previously posted, is the progress of practices handstands and working on position consistently for 12 months.
- The shoulders have begun to open much more, allowing the head to be inline with them.
- The rib cage is still open, but has progressed due to shoulders
- The tightness of the low back, glutes and legs has limited the arch in the back, and allows the body to be in a better more stable line.

- A more in depth brake down shows the weight always being in the fingertips, allowing the handstand to be more controlled. Adjusting the wrists, allows the body to be in the best position/line possible.

Handstand drills coming soon!

01/26/2016

Progress of a Handstand (Part 1)
This picture from about 12 months ago, was a 3 second handstand that was very unstable. Notice the head sticking out, shoulders in a closed position, arch in the back, and rib cage sticking out. All major points of performance in a handstand.

01/19/2016

https://www.youtube.com/watch?v=gRsD2pydbVk

Whether you are a competitive rower, crossfit athlete or just using a concept 2 for the first time, these drills should help with major components.
When coaching rowing, I tend to see athletes yank the handles aggressively for the first few pulls and then try to establish a smooth rhythm. This is not a very effective way to start the erg, it can elevate heart rate more, and put the body is inefficient positions. By starting the first few strokes off smoothly and progressive, heart rate is kept low and allows the athlete to move the most efficient.
For beginning the 500m or less drill, recommend all athletes using this start for workouts with multiple rowing intervals, it allows a good start, and progresses the athlete into the row.
Drill 1
- Showing the first 3 strokes
1st Pull - Foot Petal, aiming for the top of the pedals, and then extending back, about 50% pull.
2nd Pull - Catch Position, hitting the same position the handle is stored in, then extending back, about 75% pull
3rd Pull - Full stroke, hitting return position, then beginning full stroke, around 90-100% stroke.
Drill 2
- Aimed at rowing a 1K, 2K or longer, allows a moderate paced start, hitting each position, and progressively adding power.
Drill 3
- Aimed at beginning 500m or less. Notice, the key points are still hitting the same positions, however just beginning with more power, and faster return rate.

01/15/2016

https://www.youtube.com/watch?v=_k4Bt7ykFS4

As many reps as possible in 7 minutes
3 Right Arm Dumbbell Sn**ch #50
3 Left Arm Dumbbell Sn**ch #50
3 Box Jumps 36"

Part of training and coaching is surrounding yourself with the best people possible. People that push you physically, spiritually and mentally. As a coach I think it is a necessity to work with athletes, and practice workouts so we are able to understand the task, enabling a better explanation and breakdown to athletes. Training with athletes of different size and talents allows us to see new techniques and ways to accomplish the goal of being the most well rounded coach. Ft Luke Cuneo

In this workout the goal is to stay consistent throughout the 7 minutes. To move smoothly from each movement to the next, and stay with the same pace.

Workout Day 3 AMRAP 7 3 Right Arm Dumbbell Sn**ch #50 3 Left Arm Dumbbell Sn**ch #50 3 Box Jumps 36" For Programing, Coaching, Assessments Information Visit ww...

01/13/2016

https://www.youtube.com/watch?v=o25_L8v4aZw

Workout shown is
12 Clean and Jerk Singles around 75-80% of 1 Rep Max

Rest 5 minutes

EMOM 10 1 Squat Clean
-Starting at 70-80% and increasing 10 pounds every 2 minutes


The Focus for this workout is on consistency of extension, and quality of catch positions. Switching off between power and squat cleans every rep requires the extension to be powerful, requires familiarization of positions in both catches, and allows for athletes to work on speed pulling under the bar.
As a coach my two main focuses when working with athletes in olympic lifts are power through extension, and knees out in a catching position, squat or power. This allows for the greatest height of the bar, and creates the most stable and safe positions on the knees hips and ankles.
Through studying and observation when doing olympic lifts many athletes tend to go wide in their catch stances. Allowing them the think they're getting further under the bar and allowing them to catch the weight. When doing this technique, Power or Squat, Clean or Sn**ch, it puts more pressure on the medial sides of the knees, creates an internal movement of the femur and tibia and becomes an unsafe and unstable position. Although very common, it can be a very dangerous position for these joints.
My advice for anyone who is forcing a wide catch position and allowing this factors to happen(of course there exceptions for lack of mobility, size of femurs, previous injuries or other factors which depend) is to take a step back, drill the right form, focus on the extension where all the power is coming from and keeping the catch position in the most stable position possible, then progress toward more heavy weights

Workout Day 2 12 Clean and Jerk Singles Rest 5 Minutes EMOM 10 1 Squat Clean *Start at 75% of 1 Rep Max and every 2 minutes add 10 Pounds For Programing, Coa...

01/12/2016

https://www.youtube.com/watch?v=DE41XWNdMsg

First Workout Post
This page is intended for potential clients, athletes and other coaches in the Strength and Conditioning field, my ideas, progressions and methodology. Also it will offer efficiency and safety tips on workouts and many movements.

The Workout shown is
4 Rounds
5 Deadlifts #335
5 Strict Muscle Ups
- The goal for this workout is sub 10 minutes. Aiming to keep a heavy deadlift that an athlete can touch n go or break once while being difficult throughout all sets. Weight should aimed around 80-85% of your heaviest 1 rep. Aim for a weight that is difficult but no fails. For the strict muscle ups if struggling, check out the video below on progressions and steps to increasing strength.https://www.youtube.com/watch?v=uBBHUWxbcV0
If strict Muscle ups cannot be completed, athletes should complete 1 Chest to ring pull up with a false grip, and one ring dip close to end Range of Motion. The goal of this workout is a heavy weightlifting movement and a moderately skilled gymnastics movement. Although conditioning, the goal is not to speed from one too next because of possible muscle fatigue and failure on reps.
- Last note on deadlifts, do not compensate form for any reason. Touch and go Deadlifts are a possible risk for some athletes, so making sure the back is flight and tight throughout the whole ROM should be the focus of this workout.

Have fun, Goodluck
and Enjoy Justin Beiber

Workout Day 1 4 Rounds 5 Deadlifts #335 5 Strict Muscle Ups For Programing, Coaching, Assessments Information Visit www.facebook.com/KevinDautelStrengthandCon...

01/12/2016

https://www.youtube.com/watch?v=uBBHUWxbcV0

First Post
Previously I posted a strict Muscle up video which was tempoed and just like this one focused on positions. This one can be different. We can scale any part of the muscle up, and truly focus on the parts we struggle with. (Note: Even if muscle ups are not your priority, take every part of this drill and break it down. False grip holds, Ring Pull ups, Pause Chest to ring hold, Dip holds, and support holds, all which can help with every movement we perform on a regular basis)
Personally I don't see many people practice muscle ups or strict muscle ups, until January February when the open is coming around, so I recommend this or any parts of it out, it will help!
In this drill we are working on pausing in each position. I am personally doing 5, which we can scale to 3-2-1 but this drill is too pause even momentarily in each position and build isometric strength throughout.
- False Grip Lockout Hold, locked out arms at the bottom making sure your wrist is on top of the rings, and in a stable position.(if cannot lockout arms due to wrist and forearm flexibility, go as low as possible while maintaining false grip)
- Chest to Ring Hold, Practice these!!! If you want better pull ups, kipping strict or chest to bar, practice these I promise they will help! Keeping rings close together, "think knuckles together" Keep rings as close to sternum as possible while constant tension on rings.
- Transition to and Support Hold, This may be the hardest part for athletes in general and in this drill, but when transitioning from the chest hold to support, then KEY points are TENSION IN RINGS, from pull to push, RINGS IN TIGHT, BUTT BACK CHEST FORWARD. Practice pauses going from dip to chest and chest to dip, and your strength will increase dramatically. In the bottom of the Dip focus is lowest ROM as possible. Yes low as possible, get uncomfortable and pause with chest up, eyes forward, and rings in close.
- Lockout, Practice externally rotating the rings, by externally rotating you create a much more stable platform, and create a full lockout of the elbow which is much safer. Keeping pushing on the rings as if pushing them away from the body while keeping the chest up and eyes forward will be a much more stable position.
- From here we descend back through the ROM and build strength even more. Eccentric Lowers and Isometric Holds are the best way to build muscle and strength in positions, so don't forget to go step by step on the way down!
- Remember Have fun! Practice Each step even if only one at a time, no matter what level athlete you are, this drill can benefit you tremendously! Keep Pausing and enjoy!
Shoot me any questions you have about drills or programming I would love to help!

Previously I posted a strict Muscle up video which was tempoed and just like this one focused on positions. This one can be different. We can scale any part ...