text:
The reason that I asked about dietary changes is that a lot of people 'clean up' their diet when starting a hypertrophy program and sometimes that puts you in a calorie deficit which can impact recovery capabilities.
Everything looks good with what you have planned, keep me posted on how it works for you.
ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page
Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs
Supplements: www.AtLargeNutrition.com
Nah, I'm gotta eat more if anything....that's where I slack (but I guess that's why I stay so lean all the time). Thanks for the advice and info!
How to Find Your Dream Job
My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!
Knee straps...at what point or certain weight should you start using them?
"When you promise yourself something, make a commitment, you can't give up. Because, when you're in the gym, you have to fulfill the promise you made to yourself. The people who can self motivate - in any field - are usually the ones who win. Regardless of talent." T. Platz
Knee wraps are not something that I would consider necessary unless you plan to compete in powerlifting or are an advanced bodybuilder looking for something to help you to 'overload' your legs. Before using wraps I would make sure that you have a strong base and very good technique. Increased weight lifted means increased risk and could also impact your recovery.
If you are talking about knee sleeves then they can be beneficial for any trainee since they simply help to provide moderate compression and keep your joints warm (injury prevention).
ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page
Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs
Supplements: www.AtLargeNutrition.com
Yeah, i meant sleeves!
Would it be sufficient to do deadlift and squat once very other week and still make good progress?
Like: Week1 Squat - Week 2 Deadlift - Week 3 Squat - Week 4 Deadlift ..
Because i tried switching up my routine today and i did deadlift on back day as first exercise..and basicly the rest of my routine was ****ed cuz i was somewhat out of strength..
Edit: I'm mostly doing dubmbell exercises for my arms and chest to even out imbalances, but i feel the need to add at least one "heavy" exercise for tri's and bi's, i was thinking (weighted) dips and straight bar curls or something. Now i was wondering would this make my imbalances even worse or will they keep evening out because of the dumbell work?
Last edited by Shemz; 06-15-2010 at 02:17 AM.
"When you promise yourself something, make a commitment, you can't give up. Because, when you're in the gym, you have to fulfill the promise you made to yourself. The people who can self motivate - in any field - are usually the ones who win. Regardless of talent." T. Platz
Hey Tom, I'm looking for a nice 450lb tire routine, something to leave me winded. I also have access to atlas stones, as well as a sledge hammer. I'm getting a keg and sandbag soon too. Can you write up something, perhaps a circuit I could do? I am however limited to distance, it's in my back yard, I'd say 25 yards long? I want to train with the tire and stones on my days off work and away from conventional lifting, which would be Tuesday, Wednesday and Thursday. I appreciate it so much man.
"Light Weight"
260's by May
With regard to your squat/deadlift protocol I believe that would be very effective and I have personally used a similar template in the past with good results.
When you talk about imbalances are you referring to size or strength imbalances?
ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page
Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs
Supplements: www.AtLargeNutrition.com
Last edited by Tom Mutaffis; 06-15-2010 at 04:07 PM.
ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page
Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs
Supplements: www.AtLargeNutrition.com
Hey Tom,
I sent you a PM on another site and you directed me towards this thread. I read the entire thread in the past two days and learned a lot. I've found a program that I like but have made a few adjustments and have a few questions. First I will give you some info about me:
Height: 5'8"
Weight: 177.2lbs (I was at 188 2 months ago but my upper back injury really got to me. Lately I've been just maintaining my lifts while cutting as I'm finishing up my physical therapy)
Bodyfat %: Estimated around 14%
Training Experience: Off and on for a few years but for the last 6+ months I've been steady. I just moved back from college a few days ago and have my diet 100% in check. I ran Rippetoe's SS for around 4 months and then a modified 5x5. For a year I've had some upper back problems and am just finishing up physical therapy for it.
Goals: Hypertrophy first and strength a close second. I'd eventually like to compete in bodybuilding and maybe even powerlifting.
Current Lifts:
Squat - 245 x 5
Bench - 205 x 5
Deadlift - 255 x 5
Row - 165 x 5
Concerns: With SS I felt that squatting 3x per week was a little excessive but I am worried that a 4-5 day split with only squatting say once per week may not be enough (or yield strength gains as fast as 2+ times a week).
I'm worried that at my stage hitting one body part per week is not enough. I'm also not sure if that I need to hit each body part as much as I would in a 5 day split at my current stage. You are far more experienced than I am so I am hoping that you will tell me what you think is best. If you think a 3 day a week program is going to be the most effective then that's what I'll do. I would actually like to get in the gym more than 3 days a week but only if that will be beneficial to me.
With SS and the modified 5x5 program I was on, my upper back and shoulders were neglected and that's why my injury occurred. It's not anything serious thankfully though. Here is the program that I'm the most interested in, but am willing to do something else if you think this isn't the most effective for me at this point:
On the original routine you have in rotator cuff work with the face pulls but I'm not quite sure what that is. Can you give me some examples? Also, what do you think of the modifications that I've made?Training Template:
Monday: Back
Tuesday: Chest
Wednesday: Cardio / Abs / Stretching
Thursday: Legs
Friday: Arms
Saturday: Shoulders
Sunday: Rest
Specific Workouts:
- Deadlift: (2) sets of 5 reps
- Chins: (3) sets / goal of 30 total chins
- Chest Supported Rows: (2) sets of 5-8 reps
- Close Grip V-Bar Pulldown / (Superset) / Seated V-Bar Row: (2) sets of 8-10 reps each.
- One Arm DB Rows /or/ Underhand Barbell Rows: (2) sets of 10-15
- BB Bench: (3) sets, 5 reps
- Incline DB Bench Press: (2) sets, 8 reps - alternating with
- Decline DB Bench Press: (2) sets, 8 reps
- Decline Flys: (1) sets of 12
- Hammer Strength Incline Press: (2) sets of 8
- Cable Crossover: (2) sets of 12
- Squats: (3) sets of 5 reps
- Standing Reverse Lunges: (3) sets of 8-10 reps
- Stiff Leg Deadlift: (3) sets of 8-10 reps
- Superset: Option 1: Leg Extension / Leg Curl: (2) sets of 10-15 reps each
Option 2: Hack Squat / Leg Press: (2) sets of 10-15 reps each
- Calf Raises (3) sets of 10-25 reps alternating between seated and standing (on leg press)
Biceps / Triceps:
- Dips / Weighted Dips: (2) sets of 8-10 reps
- EZ Bar Curls: (2) sets of 8-10 reps
- Overhead DB or Barbell Extension: (2) sets of 8-10 reps
- Hammer Curls (2) sets of 8-10 reps
- Pushdowns (2) sets of 8-10 reps
- Concentration Curls (2) sets of 8-10 reps
- Rope Pushdowns (1) set of 50 reps
- Close Grip Bench / Pushdown Superset: (2) sets
- Seated DB Military Press: (3) sets of 8-10 reps
- DB Lateral Raises (2) sets of 8-10 reps, drop sets optional
- Cable Upright Rows (2) sets of 10-12 reps
- Reverse DB Flys (1) set of 15 reps
- Neutral Grip Machine Shoulder Press (1) Cluster set of 25+ reps
- Face Pulls (2) sets of 10-12 reps
On another note I'm interested in what budget knee sleeves you recommend.
I realize that this is a lengthy post and would really appreciate some advice.
EDIT: I'd also like to add that I am now bulking and did the first two days of the original split you posted (back and chest) and really liked how the workouts went.
Last edited by lessonlearned; 06-15-2010 at 05:32 PM.
Thursday-Bench and Upper body
Saturday-Squat and legs
Tuesday-Cardio in the form of stones and tire flipping
Wednesday-Off or light cardio
I bench, squat and deadlift + accessory work on those days, all the time. On cardio/off days I'll do complexes, treadmill or eliptical work. I upped my cardio a lot, have to lose the weight and not worry so awful much about strength. Tuesday would likely be my tire day.
"Light Weight"
260's by May
Ok, because i feel that if i deadlifted or squatted i won't have all my strength back to do one or the other a day or two later..might also be that i need a deload week lol kinda lost track of how many weeks i've been training.
Well, i think both..size difference is noticable it's not ALOT, but it's there..strenght wise, well, if i'm dumbell benchpressing for example i can push the weights up with both arms simontaneously but my spotter said that the form of my right and left arm is different..so i think strenght wise there are imbalances as well, i also notice this when i'm doing isolation like overhead tricep extensions..i could 'easily' squeeze out 3-4 more reps on my right than on my left..i always end my set when my right arm reaches the max. nr of reps my left can do tho..
I think it's kinda due to my shoulders..i think my right one is developed more hence i can keep better form on the benchpresses hence my one tricep gets better stimulation than the other?
People say it goes away as you grow so i kinda stopped focussing on it, but i also feel that i could be growing alot faster (cuz i do feel that i have above average genetics i'm easily gaining on people in my gym, even the owner and he's a former amateur bodybuilder) so i'd like to include more compound work..i'm afraid tho that if i start adding dips etc i might make the imbalances even greater (strenght and size wise)..
Any advice?
"When you promise yourself something, make a commitment, you can't give up. Because, when you're in the gym, you have to fulfill the promise you made to yourself. The people who can self motivate - in any field - are usually the ones who win. Regardless of talent." T. Platz
I'm competing in my first strongman competition, NAS Utah's Strongest Man on July 24, 2010. The events are not fully defined yet but theres going to be an overhead press medley, a deadlift medley, deadlift hold for time, atlas stones, ( maybe one other event, I can't remember ). I will be competing in the masters division ( I'm 44 years old ). To give you an example of where I am with my strongman training, last night ( the first time I did strongman since last November ) I did 550 pound yoke walk for 50 feet pretty easily. I flipped the 800 pound tire 3 times but was really not happy with my technique. I farmer walked 305 pounds in each hand for 25 feet. I just worked technique on the log press, so I'm not sure what my max is, but I'm guessing it's about 230 pounds ( cleaning it is harder than pressing it for me ).
Anyway, I'm trying to more effectively incorporate strongman events training into my program. In the past I just alternated it in on my max effort squat/deadlift session, ie one week ME squats, next week ME deads, next week strongman events. That worked well last summer, because I felt that I needed to be focusing on building my base strength levels with the powerlifting. Now, I don't necessarily feel that way, although of course I'm still striving to get stronger, but I think I'm now strong enough to focus more on strongman, which was always my longer term goal anyway.
Up until yesterday, my training template was basically like this:
Monday: ME squats/deads alternate by week
Wednesday: DE bench
Thursday: DE squat/deads alternate by week
Saturday: ME bench
But now I'm treading new ground and really don't know how to add in the strongman. My new routine has some constraints.
The strongman group that I train with trains on tuesday night ( I train with Russ Anderson, if you know who he is ).
I'd want to keep my ME benching on saturday morning ( because of the group I train with ).
I still want a strong powerlifting focus. I don't want to completely abandon the training that got me to this point, I still want to do powerlifting competitions ( like maybe 1 or 2 a year ).
I was thinking maybe something like this:
Tuesday: Strongman events
Wednesday: DE Bench with overhead pressing accessory work
Thursday: Some sort of heavy squatting and deadlifting, but probably not working up to a max single like I was doing previously on monday night
Saturday: ME bench with overhead pressing accessory work
Any advice would be appreciated.
ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page
Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs
Supplements: www.AtLargeNutrition.com
Here is what I would do in terms of a template:
Mark!'s Power/Conditioning Program:
Monday: Deadlift / Cardio
Tuesday: Rest
Wednesday: Strongman Conditioning
Thursday: Bench / Upper Body
Friday: Rest
Saturday: Squat / Legs
Sunday: Cardio / Abs
**You could do your strongman conditioning day on Tuesday but I would rather do the events work the day before an upper body session (minimal impact) rather than the day after a heavy lower body workout (recovery becomes a factor).
For the specific workouts with the tire/stone there are a few options:
Tire/Stone Shuttle:
Set up the tire and stone about 15 feet apart. Flip the tire for run rep and then run to the stone and load the stone for one rep; run back to the tire and flip it for one rep and continue to repeat the protocol for a set number of reptitions or period of time. I would usually keep something like this to around 10 reps or 60 seconds.
Tire Flip / Stone Carry Medley:
Instead of loading the stone you will lap it and then carry it for a set distance. Set up the stone at one end of the yard and the tire at the other, about 50-60 feet apart. Carry the stone down to the tire and then drop it and immediately start flipping the tire (back to the other side of the yard). If this is challenging then you can shorten the distance for speed runs (work your way up) or keep the distance long and only perform 1-2 sets. For any strongman event I do not recommend going for more than 75-90 seconds. You should also rest at least three minutes between sets when doing medleys.
Stone Shouldering:
Instead of just loading the stone you will pick it up from the ground and try to bring it to your shoulder. You can alternate between shoulders if you would like, and usually a set will be anywhere from 3-8 reps depending on the weight of the stone.
Tire Flip for Reps:
There are a few different ways to approach this challenge. You can perform as many one-motion reps as possible (without resting the tire on your knee); or you can perform as many reps as possible in a given period of time (usually 45-60 seconds).
I am not a huge fan of sledgehammer work, but anything to keep your heart rate up is good. If you would like you can finish off your workout with some sledge hammer striking. Most people who do sledge work usually perform a set number of repetitions while swinging from different angles. An example of this would be performing 20 swings; 5 from the left low, 5 from the left over the top, 5 from the right low, 5 from the right over the top.
For your strongman day I would keep the workout to around 30 minutes to start, and then you can build up from there if you feel like that is not enough.
Hope this helps; let me know once you have the keg/sandbag and we can come up with some good ways to incorporate them into your training.
ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page
Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs
Supplements: www.AtLargeNutrition.com
Many thanks for this. It's going to be a huge help in my training. I'm going incorporate some of this, if not all of it, in to my work at home until I can get all my weights and bars in my garage. You rock bro!
"Light Weight"
260's by May
Hey Tom, do you have any suggestions for how I can setup a 4 day dead/squat only routine on m/t/th/f? I need a break from oh press and bench. I am starting to have problems with my left rotator and plan to do only band related other than the mentioned primary lifts and assistance for de / sq ..... anything that you can think of that would help would really be appreciated... I just want to let my left should heal but continue to progress my other lifts
Really.... if you have a suggestion as to how I should integrate a shoulder rehab that would be amazing... as I really have no idea if what I'm doing is sufficient
Last edited by f=ma; 06-21-2010 at 01:06 PM.
I recently read from one of the EliteFTS athletes that Jim Wendler is also doing a squat/deadlift weekly rotation and has made good gains with the protocol.
With regard to your imbalances I do not think that compound exercises would make them any worse as long as you make sue to keep good form (no uneven lockouts, twisting/turning, etc.). I would recommend that you continue to work on flexibility and the imbalances should correct themselves or become less noticeable over time.
Keep me posted on your training.
ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page
Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs
Supplements: www.AtLargeNutrition.com
Thanks for the information, i would really appreciate it if you could give me some links. No need to waste your discount codes on me.
Well, if it's good for Jim it's good for me haha
Ok, i'll try out some dips etc and as soon as i feel like one arm is pushing more than the other i'll end my set. Right now i'm trying out a new workout, what i do is 3 weeks of heavy training 5-8 reps followed by two weeks of volume 15-20 reps..turned out i'm not used to do much volume or i just need to work on my grip cuz on some exercises my wrists are killing me
I'm also considering starting to take protein supplements, up untill now it was all food, and i'm already growing rather fast, but i feel that extra protein would speed it up even more. cuz as i grow bigger i feel that my food intake alone is not good enough anymore. i'll have to ask one of my mates or the gym owner how exactly those shakes work (how many scoops, how many times a day etc..) i should really start a journal
i'm like the only guy in my gym with a piece of a paper and a pen to keep track of my weight progress
Tiny question i just came up with: how important is leg stretching?
When i do haning knee raises all is well, but if i want to do hanging leg raises well it's seems that my legs make it more difficult cause i can't seem to extend them very well..now i decided to try and see how flexible i am in my legs and put my foot on the table and i can just reach my ankle but my hams are killing me..
So i suppose i need to stretch more? i figured this would maybe also help in deadlifting and squatting?
The main question is tho, do i stretch daily (like when i wake up or something) and for how long etc..
Thank you for great advice as always!
Last edited by Shemz; 06-22-2010 at 06:00 AM.
"When you promise yourself something, make a commitment, you can't give up. Because, when you're in the gym, you have to fulfill the promise you made to yourself. The people who can self motivate - in any field - are usually the ones who win. Regardless of talent." T. Platz
- Option 1 / Train for each objective independently and alternate after a given period of time.
- Option 2 / Train for both objectives simultaneously with very conservative goals.
- Option 3 / Train for both objectives simultaneously but adjust your training for one specific objective, alternating throughout the year (combination of the first two methods).
Based on your goals I would say that Option 3 would be the best for you. This will allow you to continue to train with the Bench Press Team on Saturdays and the Strongman Group on Tuesdays, while shifting your focus throughout the year to 'peak' for specific meets or events.
Since you have about 4 weeks to prepare for your strongman contest the focus now should be to become proficient with those specific events and to make sure that you show up to the contest healthy and ready to push for PR's. This is especially relevant in the Master's Class where a lot of the competitors will have nagging injuries from years of heavy training.
Here are the events for your contest:
1.) Side handle car hold for time, No straps allowed
2.) Press Medley Kettlebell (LW-100#/HW- 120#), Axle (LW-260#. HW-300#); Block (LW-220#/ HW-280#); 12 Log (LW-300#/HW-330#); 75 second time limit. Athletes can start in any order
3.) Deadlift Medley Straps allowed 75 sec. Time Limit; Frame (LW-700#/HW- 800#); Barbell (LW-600#/HW-700#); Axle DL (LW-500#/HW-600#); side handle car DL (pull away); Athletes can do the 1st three implements in any order.
4.) Tire Flip/Truck Push Medley 90 secs; (LW-700#/HW-800#) 50 tire flip followed by pushing the truck for 80 (Chevy 2500 (both classes)
5.) Atlas Stone Load 60secs; 5 stones both classes (LW-stones will weigh 250#-360# loaded to 54platform; HW- Stones will weigh 300#-400# loaded to 54 platform)
Usually the HW Masters will use the LW open weights.
There will be a fair amount of technique in the press medley and stones but the other events will be fairly straightforward. Conditioning will be a factor in the medley and obviously grip strength is important for the car hold but it sounds like that is an area that you have focused a good amount of training in the past.
What I would focus on in your strongman workouts are any implements from the press medley that you are not comfortable with, the tire flip, and the stones. Grip work and deadlifting can be done in the gym anytime. You should cut out any unnecessary ME/DE powerlifting workouts for the next four weeks since they will have a negative impact on your strongman training and could present some recovery problems leading up to the contest.
Here is what I would do for the next 3-4 weeks, taking at least (5) days off before the actual contest (light training or cardio is OK).
BigTallOx's Strongman Prep:
Monday: Rest
Tuesday: Strongman Events
Wednesday: Rest
Thursday: Heavy Lower (Deadlift, Front Squats, etc.)
Friday: Rest
Saturday: Heavy Bench Training
Sunday: Accessory Lower & Conditioning, Grip Training
After the strongman competition you can change the program a bit and go with something like this:
BigTallOx's Powerlifting Prep:
Monday: Rest
Tuesday: Strongman Events
Wednesday: DE Bench
Thursday: ME Lower (Squat/Deadlift Rotation)
Friday: Rest
Saturday: ME Bench
Sunday: DE Lower (Whichever movement you didnt train on Thursday)
Are there any events above that you need any help preparing for? I have competed on some of Vans equipment before at the 2008 North American Strongman Nationals
ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page
Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs
Supplements: www.AtLargeNutrition.com
Thanks for your reply.
Last edited by BigTallOx; 06-22-2010 at 03:04 PM.
Hey Tom,
Great thread here, I have a few questions.
1. What do you think is the overall best movement for quad development? I know you mentioned standing lunges and front squats previously, but what do you think is the BEST? Also, what do you think is the best set/rep range for hypertrophy for legs?
2.Also, what is the program you used the most to gain the majority of your strength/size?
3. One more. What do you think is the best rowing movement for back development. Currently I am using barbell rows from the floor, but I don't feel the movement as much in my mid/upper back as I do in my lower back, hams, and glutes. I've been working on form as of late, but I still don't feel the movement as much as I do with t-bar/DB rows. Any suggestions, ideas?
Hello Tom,
Asked you for a custom routine on a separate forum and you referred me to write something up here. Ill try to provide as much as I can to help you create something tuned to my needs. I cant reiterate enough how appreciative I am that you provide this service. The routine that got me interested the most was this particular one you posted:
After hearing my goals and past experiences, if you think something else will be better than by all means make something else up. My only real gripe with this routine is DEADLIFTS and SQUATS. I just came back from the cyropractor and she said i need to lay off this for a while; i had poor deadlift form which injured my lower back and since then squats kinda irritate it and deadlifts are the WORST for me. eventually ill get the OK for both those important compound movements but not for a while. Im clear for everything else. Heres my personal information:Training Template:
I have seen a number of posts lately regarding 3-day training splits and wanted to share a program that I put together which has worked well for me.
Monday: Pulling (Back/Biceps/Deadlift)
- Deadlifts (3 sets)
- Chins (3 sets)
- One-Arm Dumbbell Rows (2 sets)
- Close Grip Pulldowns (2 sets)
- Barbell Curls (2 sets)
- Hammer Curls (1 set)
Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets)
- Incline Barbell Bench Press (2 sets)
- Dips (2 sets)
- Seated Dumbbell Military Press (3 sets)
- Overhead Dumbbell Extension (2 sets)
- Side Laterals (2 sets)
- Pushdowns (2 sets)
- Cable Crossover / Pec Deck (1 set)
Friday: Lower Body (Legs)
- Squats (4 sets)
- Strait Leg Deadlifts (2 sets)
- Walking Lunges (2 sets)
- Leg Curl / Feet High Leg Press Superset (2 sets)
- Calf Raises (3 sets)
For initial compound movement in each workout I generally work in the 3-5 rep range. For the next compound movement I typically go with 5-8 reps, and then I finish the rest of the workout (accessory/isolation movements) in the 8-12 rep range.
On some of the smaller muscle groups (deltoids, biceps, triceps) I will generally perform drop sets.
Height: 5'11"
Weight: 190lbs
Bodyfat %: Estimated around 16-17%
Training Experience: been weight training for 5 years. Learned most and made most accomplishments when I learned that compound movements are what count. I spent many years in the gym doing what I saw everyone else doing, isolation only. When I started Bill Stars 5x5 program (which I just finished last week; I am deloading this week) I achieved many personal goals. After a whopping 18 weeks on the program, however, I am tired, fatigued, and unenthusiastic about my workouts, and the gains are slowing.
Goals: my goal would be to compete in bodybuilding in a few years. I favor size over strength and want to gain mass. Sarcoplasmic hypertrophy*Sarcoplasmic hypertrophy*Sarcoplasmic hypertrophy
Misc: I am about to also start taking mixed martial art lessons (once or twice a week). Dont know how this will interfere with anything if at all. I have weak core strength so Im hoping MMA can help fix that. MY JOB ALSO DICTATES THAT I MUST BE BIGGER FOR INTIMIDATION FACTOR. I JUST GOT MY SECURITY LISENCE AND WHATS HOLDING ME BACK FROM BEING HIRED TO BAR BOUNCE IS MY LACK OF SIZE (i capitalized only to emphasize how important it is, even to my financial situation, to be bigger lol).
Current Lifts:
I will post a picture of my latest training schedule which will give you an idea of where Im at. Anything I highlighted yellow is what I have performed. You will notice the deadlifts came to drastic stop. This was after my cyro ruled them out for me; at least for now.
Last edited by Junkboxer; 06-27-2010 at 02:04 AM.
F=MA's 4 Day Lower Body Split:
Monday: ME Squat
Tuesday: Conditioning / Core
Wednesday: Rest
Thursday: ME Deadlift
Friday: DE & Accessory Training (Speed Box Squats w/ Bands, GM's etc.)
Saturday: Rest
Sunday: Rest
You may want to use something like a 5/3/1 template for your ME days, which will help to moderate the intensity and allow for recovery. Let me know if you would like for me to write out specific workout templates for you.
What type of shoulder injury did you sustain? Have you seen a Doctor or Physical Therapist?
In terms of your rehabilitation I believe that it is very important to improve and maintain flexibility. It is also important to warm up properly and to strengthen stabilizer muscles. Do you ever do face pulls? What type of upper body warm-up do you typically perform?
ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page
Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs
Supplements: www.AtLargeNutrition.com
Protein supplements they can be used to help you meet your daily dietary objectives, which can help with recovery and muscle/strength building. Usually I will drink 2-3 shakes per day and each shake ranges from 35-75 grams of protein. You may only need 1-2 shakes per day with each one being 25-50 grams of protein.
In terms of a specific shake I would recommend looking at a protein blend (whey/egg/casein) since that will be the most versatile. The company that sponsors this site (and allows me to run this Q&A) offers a great protein blend product called Nitrean, it was picked by Men's Health as the #1 protein shake in 2008 and 2009. You can read more about it here: AtLarge Nutrition Nitrean Protein.
Flexibility and stretching is very important for injury prevention. This is not my area of expertise but in the past I have had good results when I stretch frequently (4-5 days per week).
Keeping a training log is a great way to track your progress and stay motivated, let me know if you start one here and I will try to check in once in a while.
ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page
Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs
Supplements: www.AtLargeNutrition.com
Competing in a novice division is an option but if you are competing in the Master's then chances are that you will only be up against 1-2 other individuals regardless. There is a good chance that you would then qualify for Master's Nationals, which cannot be done in the Novice division (to my knowledge). You do not want to set yourself up to fail which is why I would stick to Master's, but I would not necessarily look to enter a Novice division since you have do have fairly extensive experience with gym training and strongman implements.
With regard to changing your training for four weeks, if anything your power lifts may be stronger from the event work and a short break. Most strongmen have fairly impressive squat and deadlift numbers just from doing heavy event work.
Let me know if there is anything that I can help you with for either contest.
ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page
Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs
Supplements: www.AtLargeNutrition.com


text:
Colin Read, Everybody's Business
---- — The other day I was chatting via email with a friend of this region who has since moved away. Rick Leibowitz pondered why politicians no longer cultivate the median voter. There was a time when both political parties more clearly vied to represent the vast middle. Now, it seems like there is no good alternatives for the centrist vote. I began to wonder why.
My conclusion is that there are fewer who speak to and for the middle. I think technology is the reason.
As the world became more complex, our representatives educated themselves so they could make the decisions and compromises to help our nation navigate through the pitfalls of economic, social and global policy.
Then, the media served the very important role of the interface between our leadership and the public. Society was divided into four estates. The first estate and the second estate compromised the clergy and royalty that governed civilization. The public comprised the third estate. It was this fourth estate, the media, that offered a bridge and voice between the others. It took this responsibility seriously.
Indeed, our media were once energized by the passion of a few editors motivated by their commitment to the public and by the support of the center of mass of readers willing to subscribe to their newspapers and brochures. These original purveyors of the news had to be sure to best represent what the broadest public needed to know. Newsprint and distribution were expensive, and hence broad appeal was essential for their business model to work.
The broadcast industry tinkered with this model, but did not fundamentally change it. Still, distribution through local stations and antennas was relatively expensive. Because it is difficult to exclude any customer from drawing a signal from the airwaves, this new broadcast industry had to generate income from advertising rather than from subscriptions. And, because advertisers needed to sell their products to the greatest mass of customers, the emphasis on broad appeal was maintained.
This model continued until the cable television revolution. With cable television, the cost to allow one more viewer plummeted dramatically. With this lower cost structure per viewer, a cable station no longer had to appeal to majority of viewers. Instead, it could peel off a small slice of a large population.
Soon, every major special interest could have an outlet willing to cater to it, and every member of the public could subscribe, essentially for free, to a station that catered almost exclusively to what they want to hear, rather than what they ought to hear. Rather than the creation of an improved flow of information, we ended up with a much more partisan and dumbed-down media where none of us is challenged in our way of thinking, and each of us feels a bigger part of an ever-narrower club.
If we watch the debates or follow the election campaigns following the primaries, we see each candidate all of a sudden try to navigate toward our center of mass. Meanwhile, their more intimate stump speeches instead try to excite and cultivate their converted. Yet, our leaders suddenly seem uncomfortable with this centric model. Now, little of modern politics seems designed to appeal to the vast center.
Many of us in the vast center have great difficulty associating with either candidate in this increasingly divided two-party system. We all want to exercise our franchise, but each of us feels we can do so only if we hold our nose and are forced to vote for one candidate or another, neither of whom seem to represent the dire needs of today's typical household or tomorrow's children. We vote, or ought to, but we do so with little passion or excitement. It does not help that each candidate tells us less about who they are, and instead seems to focus on who they are not.
This will be the first time I will have an opportunity to vote for a presidential candidate. It is an experience I wish I relished more. Like many of you, I wish I could vote for my ideal candidate rather than against candidates compromised by partisanship. Fortunately, I do not at all feel bound to vote for the slate of a single party and can vote instead for the person who best appeals to my hopes for a region and a nation. Unfortunately, my choices are limited.
The problem is that the more complacent the vast centrist majority becomes, the more politicians pander to the extremes, which causes the middle to be even less excited and more complacent. We may not recover from our downward spiral until we hit our political bottom.
Colin Read contributes to Bloomberg.com and has published eight books with MacMillan Palgrave Press including "The Rise and Fall of an Economic Empire." He chairs the Department of Finance and Economics at SUNY Plattsburgh.

subset: commoncrawl


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This certificate provides a broad base of knowledge for practicing paralegals.
The University's Paralegal Studies certificate, which has been approved by the American Bar Association, offers both general preparation for the profession and concentration in specific areas of the law. The program of study emphasizes theoretical and practical information in many important legal areas, such as the fundamentals of manual and computer based legal research, proficiency in legal writing, and the development of the professional skill of "learning."
Students also develop an understanding of the values underlying the legal system and of the ethical considerations arising in paralegal practice. The program promotes an understanding of how the individual student fits into the legal system, both as a professional and as a citizen.
The program prepares students to think critically, analyze facts and concepts, synthesize information, and articulate concepts and information verbally and in writing. These capabilities are essential to the effective paralegal.
News and Updates
Stay up to date with the most recent paralegal studies program news and events; visit the department of Paralegal studies page.
Institution Disclosures
Learn more about certificate programs offered by Mount St. Joseph University, including the minimum number of credit hours, cost estimates, related occupations, and loan information.


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Coordinator, Data and Development - Dominique 'Dom' Martel
Coordinator, Networking and Operations - Scott Crews
Phone: (334) 353-7018
The Information Systems section is responsible for all programming, technical,
production control, and application development operations within the State
Department of Education. Primary responsibilities include database management,
software development, technical support, data management and analysis,
functional analysis, and project management.
Additional responsibilities involve development and maintenance of the State
Department of Education's website, coordination of data systems services to
school systems throughout the State, and report preparation and distribution
in response to internal and external requests for information. Activities of
this section include technical assistance, employee training, inventory and
disposition of equipment, and equipment repair and maintenance.


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High winds knocked out power to at least 79,000 Michigan homes and businesses as the severe weather from Sandy moved through the state.
DTE Energy Co. says roughly 70,000 customers were without power Tuesday. CMS Energy Corp.'s Consumers Energy unit reported about 9,000 Michigan customers were out Tuesday morning.
The weather has also caused the cancellation of thousands of flights, stranding many travelers at Detroit Metropolitan Airport. The McNamara terminal was almost empty of people on Tuesday. The arrival and departure board littered with almost two dozen flights to the east coast. Rita Loucous is among those stranded at the airport. "It was all on until I got here, from here (east) it was all canceled" she said.
But going south, like Disney World, west like Los Angeles, or San Francisco, they skies are a lot friendlier. Back to the east Hurricane Sandy has disrupted nearly all the flights.
The best advice is to call ahead before heading to the airport.
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Churchill Downs Stock Hits New 52-Week High (CHDN)
NEW YORK (TheStreet) -- Churchill Downs (Nasdaq:CHDN) hit a new 52-week high Tuesday as it is currently trading at $61.03, above its previous 52-week high of $60.76 with 8,027 shares traded as of 9:34 a.m. ET. Average volume has been 54,100 shares over the past 30 days. Churchill Downs has a market cap of $1.01 billion and is part of the services sector and leisure industry. Shares are up 12.1% year to date as of the close of trading on Monday. Churchill Downs Incorporated engages in the pari-mutuel horseracing, casino gaming, and entertainment businesses. It offers gaming products through its casinos in Mississippi; and slot and video poker operations in Louisiana and Florida. The company has a P/E ratio of 16.5, above the average leisure industry P/E ratio of 15.5 and below the S&P 500 P/E ratio of 17.7.
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Is it just My imagination or has a lot of lettering been changed to a bolder Black on the post headings. Probably only change is My mind playing tricks on me again.
I just took an upgrade this morning but that should not have anything to do with the boards but ya just never know what is going to affect what in this Cyber World.


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Fulton Science Academy High School's governing board will decide whether the school will ask for a hearing to fight a push by Fulton County Schools to close the school by terminating its charter contract.
Principal Namik Sercan said the public school's governing board is working on its written response to each allegation raised in the IAG audit. The formal decision to appeal will be made Thursday, Dec. 13, he said, while the response will take a few more days to finalize.
Sercan, responding to questions about the audit report's claims that Fulton Science Academy High failed to meet enrollment requirements, said its enrollment has grown for five years out of seven. The two years that showed declining enrollment were when its charter renewal was pending years ago, and last year when Fulton Science Academy Middle School's charter was up for renewal.
"These two years, there was a lot of negative publicity coming from renewal matters, which resulted in low enrollment," Sercan said. "In fact, in spring 2012 we received over 450 applications for 120 slots. As of end of May 2012, almost 400 students were registered at FSA High School. Factors outside our control resulted in many withdrawals."
Liability from a nearly $19 million construction bond that tied the two schools together in debt, along with Fulton Sunshine Charter Academy is close to ending, the principal said.
"The land matter is about to be resolved. With the resolution, FSA High School will be released from all financial liability coming from the bond. We will announce it shortly," Sercan said.
As far as charging for online classes, the principal said, "We have never charged students for online classes."
He said under Fulton County policy, student can take classes from accredited institutes "for the purpose of credit recovery.
"This a very common practice for any students attending any Fulton County schools. Fulton County Schools (FCS) even offers online classes and charges students $250 per .5 credit course," Sercan said.
He referred to the Virtual Campus on the Fulton County Schools web portal. A username and password are required to access this portal.
"It will clearly demonstrate the courses and the cost incured to the students/parents," he said.
Sercan also listed the following options a Fulton Science Academy High student who fails a class has:
- Student can retake it at the school at no cost.
- Student can retake it through Georgia Virtual School at no cost to the student.
- Student can retake it in summer school. Just like any FCS students, our students have to pay for it. They actually make the payment directly to FCS. We are not involved in the money transaction at all.
- Student can retake it through another accredited institute. Just like any FCS students, our students have to pay the cost associated with the course. They directly make the payment to them, not to us. We are not involved in the transaction at all.
Principal Semik said the school has won numerous academic awards. A list is included with this story as a pdf file with the other images.
See Also
Board Votes for Closure of Fulton Science Academy High


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Plans to build a new high performance training center for Colombia's national soccer team were announced Tuesday, according to local media reports.
Colombia's coastal city of Barranquilla has been selected to host the 2018 Central American and Caribbean Games (CACG), Colombian media reported on Wednesday.
President Juan Manuel Santos said Friday that police had arrested 46 members of drug trafficking organization "Los Rastrojos" in a series of operations in Colombia's Caribbean region.
One person was killed and more than 30 were injured in riots in the northern Colombian port city of Barranquilla on Monday. The violence emerged from spontaneous protests over blackouts Full Article »
Colombian President Juan Manuel Santos said Sunday that the government will allocate $1.3 billion from the national budget to recover the navigability of the important Magdalena River that runs through Full Article »
Foreigners visiting or relocating to Barranquilla, Colombia's fourth largest city, now have a new website to help them plan their visit and get settled.
Almost $14, 000-worth of donations to drought victims in central Colombia are idling in a coastal port due to a bureaucratic hold-up, reported a local newspaper on Monday.
President Juan Manuel Santos on Sunday promised to improve education, healthcare and unemployment at one of his first public campaign rallies in the north of Colombia.
Official programming for the 2014 Barranquilla Carnival came to a close Tuesday, after a host of parades, music, and colorful costumes had taken over the coastal Colombian city for the Full Article »
This weekend brought in the start of official festivities for the Barranquilla Carnival, with its folkloric beats, arranged dances and armies of colors and costumes flooding the streets of the coastal Full Article »


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I need some advice but don't know which forum category to use
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I am in discussion with digital media people from the radio medium about going into partnership. As yet I have no idea what I can offer except that I have content.
I have a couple of things going for me - I have a well know brand and a steady stream of daily content however I need to create more stickiness and value to any partner of any proposition
I'm not a sales person at all and need help in preparing for such discussions. Is there a section on this website where you can seek such advise or even outsource help for a fee?
Please let me know if you know any other websites which you think are useful.
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text:
Wild at Heart: Discovering the Secret of a Man's Soul
John Eldredge
Publisher:Thomas Nelson Inc
Publication Date:2011
John Eldredge revises and updates his best-selling, renowned Christian classic.
God designed men to be dangerous, says John Eldredge. Simply look at the dreams and desires written in the heart of every boy: To be a hero, to be a warrior, to live a life of adventure and risk. Sadly, most men abandon those dreams and desires-aided by a Christianity that feels like nothing more than pressure to be a "nice guy." It is no wonder that many men avoid church, and those who go are often passive and bored to death. In this provocative book, Eldredge gives women a look inside the true heart of a man and gives men permission to be what God designed them to be-dangerous, passionate, alive, and free.
More About this Book | View All Listings | View Collectible Listings
Other editions: Softcover - 2011, 2009, Softcover - 2009, 2009, 2009, 2009, 2009, Hardcover - 2009, Hardcover - 2009, Softcover - 2009
Portions of this page may be (c) 2006 Muze Inc. Some database content may also be provided by Baker & Taylor Inc. Copyright 1995-2006 Muze Inc. For personal non-commercial use only. All rights reserved. Content for books is owned by Baker & Taylor, Inc. or its licensors and is subject to copyright and all other protections provided by applicable law.
Portions of this page may be Copyright VNU Entertainment Media (UK) Ltd., 2006, Georg Lingenbrink GmbH & Co., Tite Live, S.A or Informazioni Editoriali S.p.A. All rights reserved.


text:
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Drum, Music Performance, Music Recording, Music Theory, Percussion
Percussionist and composer Marc W. was born in Switzerland, where he studied classical percussion at the Geneva Conservatory. He has lived in the United States since the 1980's, where he studied composition and mallet technique on the vibraphone at the Berklee School in Boston, then moved to New York City to further his jazz performance and percussion skills. Since that time, Marc has toured the U.S., Europe, Japan and Brazil, and can be heard on over 20 recordings, including 4 solo albums.
Marc's interest in electronics led him to push the boundaries of live performance with the "electronic vibraphone", where he is recognized as a pioneer on this instrument.
Beside a performer and a composer, Marc teaches workshops here and in Europe, and is very involved in making computers accessible to visually impaired musicians. Marc is currently working on an iBook, titled "Drum Talk - An Introduction to Percussion Ensemble", which demonstrates the techniques he developed during his many years teaching ensembles of all ages at the Filomen M. D"gostino Greenberg Music School.
*** Lesson Details ***
Every student needs a different approach depending on their temperament and goals. After assessing the student, I will tailor my teaching to achieve the most out of each lesson.
If a student is willing to commit to practicing outside of the lesson, after six months he or she will have the ability to play with others, and decide for him or herself if this is something he or she will pursue further.
The achievement level is in the hands of the student, depending on their level of commitment and abilities.
*** Studio Equipment ***
Gretch Drum set, Bergerault vibraphone, Deagan Marimba, Mac System with ProTools, DP and Logic Audio systems
LP congas and Bongos, various hand Percussion
*** Specialties ***
Jazz. rock, funk, latin drumming
also teach percussion class mixing african, latin and brazilian style
I am fully knowlegable of Performer, ProTools, Logic and Garageband on the Mac
Drum, Music Performance, Music Theory, Percussion, Piano
I started playing drums in my parents' basement when I was 9 years old. It was just me, a stereo, and a bunch of cardboard boxes I made into my first drumset. Every day, I listened to to my favorite songs over and over again to figure out how to play them. To me, there was nothing more awesome in the world than music.
Since then my musical journey has taken me far and wide. I've studied percussion and composition with world class teachers, toured Europe, composed music for commercials, co-written award winning songs, and performed with a variety of artists at such venues as the Hard Rock Cafe, BB King's, World Cafe, 55 Bar, The Living Room, The Bitter End, Shrine, Rockwood Music Hall, and many others. And the one thing that hasn't changed? I'm still totally in awe of it all.
These experiences have helped me to create my own style of teaching that's tailored to each student, whether they want to learn music purely for the enjoyment of it, or take their studies further. Sharing my knowledge and life experience with people is a great feeling. I really enjoy teaching -- In fact, I've learned just as much from teaching my students as they've learned from me.
I continue to perform, teach, and compose original music in New York City with my wife and two pianos.
My Education/Credits: Percussion, Berklee College of Music / Masters in Classical Composition from Aaron Copland School of Music, Queens College.
*** Lesson Details ***
Learning to play an instrument begins with loving music!
The first question I ask a new student is: "What makes you want to play an instrument?". Some people want to play rock, others pop, and others have many different interests, but it all begins with a love for music.
I teach my students to play their favorite songs right from the start. I believe that when you learn music by figuring it out on your own -- by learning to listen -- you gain something very valuable that you can take with you no matter what your musical goals are.
I'm not a strict teacher, but I believe in being disciplined when it comes to the fundamentals. If you have good technique, it frees you to play anything you want to play.
In a typical hour-long lesson, my beginning students spend from 10-30 minutes on the fundamentals, depending on how much time the student has to practice at home. The rest of the lesson is spent applying what we've learned.
It usually takes just a few months before they're ready to play a song! I also teach students how to play in a band and encourage them to perform with other musicians as soon as possible.
In addition to being a drummer/percussionist, I am a classically trained composer with a background in piano. I teach beginning piano to students who are interested in playing classical music. I also teach music appreciation, theory, analysis and composition to students who want to delve deeper into the world of classical music.
Most importantly -- whether it's drums, piano, or anything else -- I teach in a relaxed atmosphere. Lots of people are nervous about playing a new instrument, and help them to turn that energy into confidence. Once you start performing, everything becomes easier and more fun!
*** Studio Equipment ***
I teach these instruments/subjects at these locations:
Astoria Soundworks,
Long Island City Academy of Music.
Underground Studios,
Astoria Soundworks,
Long Island City Academy of Music.
MUSIC THEORY and MUSIC PERFORMANCE: all locations.
*** Travel Equipment ***
I teach these instruments/subjects at these locations:
Astoria Soundworks,
Long Island City Academy of Music
Underground Studios,
Astoria Soundworks,
Long Island City Academy of Music
MUSIC THEORY and MUSIC PERFORMANCE: all locations.
*** Specialties ***
*Teachers classified as a Student Favorite have taught a minimum of 25 lessons and have received the highest feedback rating from students.Rock, funk, R&B, pop, and many other styles of music on drumset, classical and latin percussion, and classical piano and composition.
Algebra, Drum, Music Performance, Music Theory, Percussion
My name is Louis and I have been playing percussion and drums for over 30 years. I grew up in Michigan with constant exposure to music and brought it with me to New York where I have been living since the late 60's. I am always expanding my knowledge of music of music from all cultures.
I currently play timpani with the Band of Long Island and the North Shore Symphony Orchestra. I also have been playing 3rd Surdo with Samba New York as well as Singing with the Glass Menagerie. I have accompanied the Great Neck Choral Society on timpani, am well versed at many world musics and have played drums and percussion in various musicals.
I have a Bachelor's Degree from New York University in Music Education teaching students from K-12. I have had experience teaching elementary students in general music, recorder and instrumental ensembles. I have also presented winter concerts with a presentation of choral and instrumental holiday music. I have experience conducting children's choir, percussion ensembles performed music that I composed and other composers. I have also performed recitals playing solo percussion and new music.
*** Lesson Details ***
I bring a very rich musical palate to you. I work with each musician. I firmly believe that we can learn from each other. I bring you the tools to learn staff notation, rhythm, beat and spend time teaching you how to read and write and understand music. I work at your pace but will make it challenging in a fun educational way.
I teach beginners, intermediate and advanced percussion. I will teach you the important rudiments, mallet technique, how to tune timpani, and properly play them. I will teach you how to maintain a pulse and keep time in all the major percussion instruments, including drumset, mallets, snare drum and all of the extra instruments in the percussion family.
I believe that one must have inner hearing, the ability to be able to sing or play something, stop and then come back in on pitch, tempo, rhythm, which eventually leads to your ability to hear others as you play and tune as is needed. I will also teach you how to read and write music. And you will learn as the months pass, very important musical elements such as note values, time signature, pitch, intervals beat and rhythm.
Music is and should be fun. Let's explore it and see what we can do.
I encourage my students to ask me questions about the music they play and for them to input they're ideas. Remember that music should come from the heart and the individual. This is why musicians are constantly noticed.
Playing drums and percussion is about laying down the time. And keeping it steady and solid is what can make you a solid drummer whether you are playing rock, jazz, Brazilian/Latin or classical music. I am well versed on mallets and timpani as well and you can be playing them and sounding fantastic in you band or orchestra.
*** Studio Equipment ***
Piano. Stands. Drumset. Vibraphone.
*** Travel Equipment ***
They should have with them pencils a music staff notebook so that I may give instruction, homework, etc... Recorders, if you have one. Mallets, sticks and tuning fork.
*** Specialties ***
I teach with the Kodaly method in mind in that you develop your ear and inner hearing. I teach all styles of music/genres. I am a percussionist and have many years experience with the classical percussion instruments, and can teach you the proper technique of play snare drum, mallets, timpani and focus on tuning, touch and expression. I also teach drumset and many ethnic rhythms and how to feel the rhythm.
Bass Guitar, Drum, Guitar, Music Performance, Music Recording, Music Theory, Percussion, Piano, Saxophone
If you're looking to have fun while learning how to play an instrument you are at the right place.
What kind of music do you like? Classical, Jazz, Rock, Pop Latin? Well I have being classically trained at Milan Conservatory in Italy as well as Juilliard school of music in New York, but I love all good music and performed with various groups and bands. I taught in public middle school and had lots of students
*** Lesson Details ***
I am very laid back but always on target with my students, I concentrate on having fun while learning important skills. I believe that being able to play is a gift that stays with you for ever and allows you to get close to people's heart.
*** Travel Equipment ***
*** Specialties ***
Classical -Jazz
Drum, Music Performance, Music Theory, Percussion
I was born in Caen, Normandy, France.
I studied drums and percussion and obtained a unanimous first-prize at the Seine Saint-Denis drums competition. I also attended workshops under the direction of great drummers such as Max ROACH, Clifford JARVIS and Jack DeJOHNETTE.
I performed in virtually in every major jazz club in Paris (New Morning, Duc des Lombards, Sunset, Petit Opportun, Manhattan Jazz Club, Sunset), in various Jazz Festivals and I also played in Germany and Italy.
At the same time I started teaching regularly in four conservatories (Arcueil, le Pr�-St-Gervais, Epinay Sous S�nart and Chevilly) for more than 10 years until I moved to New York. I taught private lessons for drums and percussion, and also numerous workshops for kids, teens and adults.
After a lesson with the legendary Jimmy COBB in 1992 during a visit to the United States, I decided to move to New York. I was finally able to do so in 2000, and I have been living and performing here since then.
*** Lesson Details ***
Motivation is the key that makes everything easier for the student!
*** Studio Equipment ***
Drumset and practice pads.
*** Travel Equipment ***
I expect the student to rapidly buy at least some sticks and a practice pad, and hopefully a snare drum and then a drum set as soon as possible.
*** Specialties ***
Jazz, R'n'B, Afro-Cuban and Brazilian music.
Bass Guitar, Drum, Guitar, Music Performance, Music Theory, Percussion, Piano
Yuichi H. was born in Tokyo, Japan. His musical career started at age 10 when he performed marimba in a music recital. He started playing drum set at age 14 and joined a wind ensemble, a few rock bands, and a jazz big band. With some of these groups, he performed at several live music venues in Tokyo. In 1991, he composed the music and performed drums and percussion in a production of Othello, at The Globe Tokyo Panasonic Theater.
In the fall of 1991, with a full scholarship, he attended Berklee College of Music, Boston, MA. He studied jazz drums mainly with Joe Hunt and Jon Hazilla, and orchestral percussion with Dean Anderson. Also, he took many classes in jazz composition and arranging with Gregg Hopkins and Jeff Friedman. He was the recipient of "The Cuccinello Percussion Award" and the "Berklee Percussion Department Achievement Award." Outside of the school curriculum, he joined several bands and performed at several venues such as the Willow Jazz Club, Middle East Cafe, and Copley Square Hotel. With one of these bands, he appeared at a jazz festival called "Jazz Improv." in Kingston, NY in 1993.
In the spring of 1995 he earned a Professional Diploma in Performance and Jazz Composition from Berklee College.
His ambition to learn and play music made him move to New York City. He continued his studies at The City College of New York, CUNY, NY, and earned a Masters degree in jazz performance in the spring of 2000. There, he studied jazz and contemporary drums with Charli Persip, Kim Plainfield, and Mark Walker. Also, he studied jazz ensemble, and arranging with Grammy award winning bassist Ron Carter.
Currently, as a full-time freelance drummer, he appears at various live music venues in New York City, and around the tri-state area as well. His own jazz band has performed at Arthur's Tavern in Greenwich Village every Tuesday since September 2001, and he has also appeared at the Blue Note Jazz Club in New York in 2003, 2004 and 2005. He has also been touring in Tokyo and Kyushu, Japan.
As a sideman, he has performed at the Birdland Jazz Club in New York with the Morris Brothers Band in 2000, and also at the April Jazz Festival in Finland with the Jay Sweeney R&B Experience in 1999. With his wide-ranged interest in music, he plays not only jazz, but also rock, R&B, funk, blues, country, Brazilian and afro-Cuban.
John Scofield, Larry Carlton, John Abercrombie, Robben Ford, John Petrucci (Dream Theatre), Percy Heath (MJQ), Ron Carter, Donald Byrd, and Barry Harris are among some of the more notable musicians that Yuichi has performed with.
Yuichi is an excellent and experienced educator. He taught drums at the National Guitar Workshop since 1997 and also at the Roosevelt Island School in 2004. His students range from 9 years old to experienced adults. He has clear objectives and a passion for all lessons, units, projects, and is able to share these objectives with his students very clearly. Also, with his skill to plan instruction programs for music that meets individual needs, interests, and abilities of students, he worked for the Jazz Workshop in Yamaguchi, Japan in 2002, 2003, and 2006. There he played a very important role as a program coordinator as well as a translator. At this workshop, he worked with jazz legends, Barry Harris, Richard Davis, and Lewis Nash.
*** Lesson Details ***
After so many years since I grabbed a pair of drum sticks for the first time, I still get the same joy and excitement when I play music with drums nowadays. The better I have an idea about music, the more fun I get. It seems that my drumming gets better as long as I have specific goals every time I practice playing drums, and that keeps me wanting to play more.
By teaching how to play drums, I like to share this fun with you. In order to do that, I will make an ideal practice plan specifically designed for you.
If you know what songs you like to play, then I will show you what to practice on drums and how you are doing. It might be helpful if you understand the song in terms of what it consists in term of verses and choruses, chord changes, instrumentation, etc. Whenever you like, I can talk about these things as well. You could take it as a kind of music theory, but I keep in my mind that your primary interest is getting better on drums.
If you do not have particular songs in your mind right now but you want to play drums, No problem. I will be happy to introduce you many different kinds of songs/tunes until you find one to play.
Or if you just want to play some hot drum solos, I sure got some great stuff to work on to it.
Either playing a song or playing just solo drums, I will show you many different techniques to work on, and I will keep watching how you are doing on drumming.
I look forward to meeting you and starting work on building your fun with music!
Thank you for visiting my profile site!
Yuichi (pronounce 'you-each-ee')
*** Studio Equipment ***
Drum set, PA, guitar/bass amp., keyboard
*** Travel Equipment ***
Snare drum, acoustic guitar, acoustic bass guitar
*** Specialties ***
Drums, Percussion, Electric Bass (beginning to intermediate level), Music Theory, Guitar and Keyboard (beginning level)
Rock, Pop, Jazz, Blues, R&B, Funk, Latin includes Afro-Cuban, Brazilian
"Steven is very professional and extremely helpful. He always has a smile on and is serious about helping you phrase the music. I would highly recommend him to anyone."
"It's been really exciting so far! Jordan has been so helpful, so knowledgeable. I could not have found a better instructor and I'm getting better and better every day."
"My daughter's wedding was weeks away and I had never been able to dance a step. With Jenny's help, I came further than ever before in such short time in any subject."


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Posted: 5:14 pm Tuesday, August 25th, 2009
Randy Shannon talks quarterback transfers
By Jorge Milian
Randy Shannon just finished a telephone news conference with UM's beat writers. Here is what he had to say:
Opening statement:
"Two of our players asked for their releases today which were Cannon Smith and Taylor Cook to pursue other options for their career. It was kind of a rare situation. Two years ago when I recruited those guys with Jacory…because we felt those players could and help us get where we need to be at. They're good quarterbacks, very competitive. Now they can pursue other options to try to further their career. I wish them all the best in what they're trying to get done."
Was it a coincidence that on Monday you talked about the open No. 2 job and today Cook and Smith decided to transfer?
Shannon: "It was kind of strange to me. Everybody knew we had a scrimmage going on today and you make your decisions after this third scrimmage. Both guys came in and they felt like looking at the situation we had, they felt like it was better for them to pursue other options. We didn't get into details about it, but I told them that being here at Miami is always going to be a very competitive place. They understand that, but they're the same classification with Jacory. I don't know if that made a difference but it's kind of hard when you have three guys coming in at the same time."
What do you now? Give Perrelli a look?
Shannon: "We'll have Jacory and Highsmith and Perrelli and Jake [Byrne], one of those two guys, to be the third guy. You have to improvise and overcome."
How much could A.J. Highsmith do if he had to play that first game?
Shannon: "Well, he's been learning the offense and doing well. He can execute a lot of our offense right now because he's very smart young man coming from a football family. But now, can he go in and execute what Jacory does? No. Not at this particular time. But we feel comfortable with him going into games."
Did something happen since Saturday's scrimmage that caused Cook and Smith to think they were behind Highsmith?
Shannon: "No. Like I said, it was open. You have to remember, we have three guys at one position that came in the same year. They're very competitive. I'm not saying they wouldn't get a fair shot to beat Jacory out, but they probably looked at it and said, 'You know what, [Harris] has three years and I have four. I want to play more than one year at the University of Miami.' You have to respect them for being competitive and wanting to play football."
But what changed between spring and now? They knew back then that Jacory had three years left and they had four?
Shannon: "I couldn't tell you. Everything is different for each kid. Some kids will leave their first year. You don't know why they do certain things. You really don't. The kids feel like it's best for them at that particular time. I think that's the way you have to approach it – what's best for them and not anybody else."
Was this the first time they mentioned transferring?
Shannon: "First time."
Are you like, 'Here we go again' with drama at this position?
Shannon: "Everywhere it's always like that. If you look at it my first year here, we had Kirby and Kyle who came in the same time. You had Robert, Jacory, Taylor, Cannon – Robert redshirted – but those other three guys were true freshmen. You knew something was going to happen. You knew those guys weren't going to stay at the same time. Those guys knew there was going to be competition and the best guy was going to play on the football field. It was unfortunate [that had to recruit three quarterbacks] that we had to do that. Now [misfortune] has happened and now we can recruit a quarterback this upcoming year and it's almost like every other school in the country and we can spread things out."
Hard to go through the scrimmage today?
Shannon: "No, it wasn't hard. You have two quarterbacks now that can run around and see what they can do….Right now we have both guys who can get quality reps."
Did you consider saying no when Cook and Smith asked for their releases?
Shannon: "No. Everybody has a different situation when guys come in and ask for releases."
There's going to be people that say Taylor and Cannon didn't want to compete maybe because they felt they should have been ahead of A.J.?
Shannon: "It's not a [matter] of responding to it. I think the point you have to look at is those guys are doing what's best for them. It wasn't from the standpoint of being No. 2. They want to go somewhere where they can be the No. 1 guy. I have to respect those guys for that."
Did they come to your office together?
Shannon: "Separately at different times. Totally different times. Both conversations were totally different. Like I told both of them, I feel bad because they were special to the football team."
Can they transfer anywhere they want beyond ACC schools?
Shannon: "Yes."
About the Author
[...] Randy's reaction to Cook and Smith's transfers here. They can go anywhere but an ACC school. They came into his office at separate times, spoke of [...]
[...] Randy's reaction to Cook and Smith's transfers here. They can go anywhere but an ACC school. They came into his office at separate times, spoke of [...]


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"I want us to be a family that forages together." I told Gabe. "That'd be fun." He responded not really knowing what that means or looks like but eagerly jumping on board as he often does when I come up with yet another lofty dream. So we have a few books on our shelves that… Read more »
Posts Categorized: Dating My Husband
Dating My Husband: Bourbon Float with Nectarine Sorbet
"What do you think it is?" I asked Gabe as we talked about the lack of connection we had both been feeling lately. "I'm not sure." He replied solemnly and with an exhausted sigh. Our marriage had been moving smoothly just a couple weeks before this conversation. In fact we were better than smooth. On… Read more »
Dating My Husband: Celebrating Our Book
We sunk into the couch letting the cushions hug us as we sorted through the day and set out to recover from it. It was pretty typical aside from the Sharpie all over the carpet and the ipad getting peed on, but even typical days need a bit of recovery and a moment to breathe… Read more »
Dating My Husband: Dessert Picnic
"If I had a flower for every time I thought of you… I could walk through my garden forever." – Alfred Tennyson And in this garden of mine we would picnic everyday, as we did the other night. There would always be stiff Manhattans in the flask, sweet strawberry cupcakes in hand and rich chocolate… Read more »
Dating My Husband: when it comes easy
There are days when the date night is another item on the to do list. We do it to continue the habit knowing that even in our exhaustion the time together is necessary. We never regret that time together because even in the most tired evenings, when it's simply a cocktail and a 30 minute… Read more »
Dating My Husband: Eton Mess
Dating as young, broke college students forced Gabe and I to be creative with our date nights. The truth is we didn't see this as much of a limitation, we were just happy together. Our homework was done together, every meal in our college cafeteria was eaten together and we did a whole lot of… Read more »
Dating My Husband: travels together
Along a winding road sharing its edge with a muttering river to one side and towering trees at the peak of their lush summer coat on the other, Gabe and I listened to a booming voice read John Steinbeck's, "Travels with Charley". Steinbeck's words fit our scenery as he, along with his dog, Charley, tightly… Read more »
Dating My Husband: reconnecting
We were driving home late Saturday night from Portland, having just finished our week long road trip in Oregon and relished in the quiet as the kidlets slept in the back of the van. "Did you have fun?" I asked Gabe. Which seems such a simple question and one that I probably should have asked… Read more »
Dating My Husband: {Good} Coffee on the Beach
We were so young when we married. Wise enough to choose to spend the rest of our lives together but yet too young to know who we were. While that route may not be for everyone I am so glad that Gabe and I have grown up together. I wasn't into food when we met… Read more »
Dating My Husband
"Love is an irresistible desire to be irresistibly desired." ― Robert Frost We want you to get a glimpse at our date night. The mess, the chaos and the joy. We start before the kids are in bed. At times they help us prepare the meal knowing what the food is for – a special date… Read more »
Dating my husband: no excuses
It had been a long time. For weeks excuses were made when Thursday nights would come around. Our Google calendar would notify us of "date night" but I would simply sigh and push it away putting some other task in its place. A couple months passed before this evening where we finally sat down to… Read more »
Dating My Husband
If I could to speak to myself on the day of my wedding over eight years ago, this is what I would say… I understand you're a bit scared. You're young and you are about to make a decision that will affect the rest of your life. You think it's the right choice, you think… Read more »
Dating My Husband: How To
An in home date is not equal to that of one usually including fancy shoes (or shoes at all) and red lipstick. There is something about leaving the house and all the responsibilities tied to it that frees you up to talk about the things in life that extend a bit deeper than normal dinner… Read more »
Dating My Husband: Peanut Butter Pie
It had been on the calendar for over a week but in an instant this date night felt particularly important. Last Sunday a dear blog friend lost her husband. One moment he was a husband and father to two sweet, young girls and then suddenly he was gone. Hearing this news took my breath away…. Read more »
Film Friday: Night out
I apologize for being a bit late on this one but I assume you'll forgive me when you hear that I chose swimming in lakes, long walks, and watching the sun fade into the ocean instead of sitting inside writing this post. But now we are home from vacation and I am so happy to… Read more »
Dating My Husband: A getaway
First of all can I just say how much I adore you people?! You continue to blow me away by your kindness, generosity and willingness to encourage me just when I need it most. I don't take lightly the fact that you return here to read and look into my little corner. So, thank you… Read more »
dating my husband
We got engaged in Rome. I had been living in Italy for 5 months when Gabe flew in to meet me in Rome for the weekend. I knew the ring was coming. Maybe it was because I had designed it before I left for Italy to study art history or maybe it was because the… Read more »
Dating My Husband
Growing up Gabe was tagged as "the picky eater," often refusing to try new things. If it even resembled a tomato he wouldn't go near it – unless it was salsa. For some reason salsa tomatoes are acceptable. Our first fight as a young, dating couple revolved around his eating habits. I approached him feeling… Read more »
Dating My Husband
photo by James Moes If you needed a restaurant recommendation in Seattle my husband and I were the ones to ask. After we were married, nearly every Friday night we would have "date night". For days in advance I'd scour magazines, the Internet and newspapers trying to decide which restaurant to try. We never went… Read more »


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"the first Harrry"
This is one of those series where you first listen to the author, like the story, and realize you are starting somewhere in the middle. I've listened to all of them since that first one and enjoyed them all immensely but then audible releases the original first book. I decided I had to try it to see what I could learn of Harry Hole's beginnings. Often times authors get better with time. "The Bat" started kind of slowly but from the time Harry went on a bender and still thinking through the case while there, the book too off and the Nesbo I've learned to be a great fan of was right there. I do wonder why he picked Australia as the setting for his first Hole novel as all the other ones I've listened to were set in Norway. Harry has his demons for sure but you feel empathy as he unravels the mystery. Can't wait for the next one!
"a good story"
First time author for me. One thing I do with every new author I read is to research the background of the author just to get a feel for where they come from. I bought this book without knowing anything about the author, just thinking the plot sounds interesting and I like WWII stories. When I started the book and did the background check I learned the author is an American that married a Brit and settled in Scotland with her family. Further, she first made her name as an author writing books for young adults. My first thought was that this book was being written for young people and might make light of the subject due to that. Then when you figured the two main characters were young women, another double take. But I still liked the plot and kept on with it. I was pleasantly surprised that in spite of my reservations this story stands on its own, my preconceptions were without merit. The author writes a good story. I wondered at times if the British really allowed women to fly planes to France during the war and did they send in female spies and the author herself makes a little diatribe at the end saying there weren't a lot but women did do both of these tasks during the war. I will look forward to her next book.
First time author, born in New Zealand who lives in Australia. A witty, well-written fairly short listen about a geneticist who is nerdy, emotionally stunted who is looking for the perfect woman for a life partner. This book is really entertaining, easily keeps your interest and is engrossing enough to keep at it and finish quickly.
"a good story"
PT Deutermann is a pretty good author. My first book of his was set in Israel where current day people were trying to solve an ancient mystery and it was pretty good. I hadn't heard of this author prior to that and when i started looking at his other works only then did I realize most were World War II stories, specifically the Navy in the Pacific theater. This book is pretty far ranging starting around the time of Guadalcanal and going right up until the time right before the Philippines were liberated. The author has an extensive Navy background so you feel like the descriptions of the battles are about as realistic as one could get, pretty brutal. I'm not much of a boat expert so I didn't know many of the technical terms aboard a ship but that didn't really distract from the story. Throw in some fiction, some romance and you have the makings of a good tale. I thoroughly enjoyed it and will look forward to my next Deutermann.
"good listen"
This is my second Camilla Lackberg book and I can see the improvement over the first one. Her books so far aren't overly suspenseful police procedurals but they are interesting and entertaining. The author has good insight into human nature plus I enjoy the Swedish settings and talk about life in Sweden. Throw in the interesting twists and turn the author put into her stories and it's an entertaining listen. I know I'll listen to the next one as it's about a mother with a Nazi past, the end of this book gives you a lead in plus I looked ahead at the next one.
"very well done"
I had reached a point with David Morrell's books where I couldn't remember if I'd read his books just by looking at the title and sometimes the summary. So I was pleasantly surprised when I came across this book which appeared to be a stab at a new genre for him. Having lived most of hs adult life in Iowa and New Mexico, it was intriguing that he would try and write a murder mystery set in London in the mid 1800's. He pulled it off quite well and if he continues with the genre I'll give him another try. The painstaking research this effort must have taken to tie a real life character, some 40 year old murders tied into crimes of the time were very well done. This wasn't a crime thriller like many where it becomes a page turner but I thoroughly enjoyed this story and would recommend giving it a try.
"an old friend"
Sometimes you get involved with a series where you know that when a new book comes out in the series that you will buy it and enjoy it. It's like seeing an old friend again, you just look forward to it. This latest book in Ian Rankin's Inspector John Rebus series fits that mold. It was a good story, going back in time when Rebus first became a detective and working on a current day case that ties into the old days. It was well done. I find with the narrator and his Scottish accent, i really have to pay attention all the time. When I pay good attention I get most of what is being said but if my attention wanes at all I start missing stuff. I guess my choice would be to keep the narrator and accent as the story is set in Edinburgh, Scotland after all. I'll look forward to the next one!
"action packed"
My second book by author Ben Coes, the second book in the series. The US along with the Rand Corp and others I'm sure, are always studying different world conflict scenarios, thinking though the scenarios coming up with issues, outcomes, all that the scenarios would entail. I'm guessing the author to some extent at least knows of these scenarios and this book is one of them. Along with the US, Indian, Pakistan, China, Lebanon, and Israel all play a part in this non-stop action packed thriller with super agent Dewey Andreas at the heart of the action. There seems to be no regard for loss of life in these types of books. And, sometimes the scenarios seem a bit far fetched but not completely. I would hope these scenarios would never play out but you never know. At least this author tells a good story of fiction that keeps you entertained.
"interesting, thought provoking"
First time author, debut novel by the author I believe although he's done plenty of writing in the world of television. The story pits the USA versus China in a present day actin thriller where all of the latest and greatest technology available is brought to bear. The protagonist is brought into the story to use all of this technology and his knack for finding patterns to try and stem the tide from a Chinese threat using these same tools. It was action packed enough to keep you interested and make you wonder if this type of warfare might really be fought. Maybe it already is. I enjoyed the listen enough that I will give the next book in the series a try whenever it comes out.
"uh huh"
If a person has made it this far in the Outlander series, this being book #8, then that person is evidently hooked on the series, which I am. Diana Gabaldon has created an amazing series that after all these pages, these hours of listening or reading. You feel like you know the characters and you like them. And, Davina Porter as the narrator is awesome. To me, Davina is Clare Frazier and she brings the stories to life. There have been a lot of memorable characters in this series and in this book she seemed to bring a good number of them back into the story, both good and bad people. She does a good job of giving you a bit of a memory jolt in refreshing you on characters and incidents. It makes me wonder if I would ever want to listen to the complete series again from the start? I think not, at least at this ime, but you never know I guess. For some reason I thought book #7 was the last in the series but with this book there is no doubt the series isn't at an end. Can't wait for the next one and I really, really liked the way she ended this book.
"the story ends"
I thought this series was a trilogy but, if so, it took the author, Cindy Woodsmall, four books to get the story told. The saga of an apple orchard in Pennsylvania, two brothers loving the same woman and she loving them both, a tornado in PA destroying the orchard and then them all moving to Maine to start a new one, and all of the accompanying trials and tribulations finally come to an end in this story. As usual, Cindy Woodsmall's greatest strength is her insight into human nature and being able to communicate that. Once again, you realize the Amish are people just like the rest of us but these stories could have any setting and be good. If anything, I wondered if Rhoda didn't choose the wrong brother, the other brother being my favoritet character in the series. I enjoyed the series and will look forward to her next books.
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6 November - France. Greenpeace activist who had fixed herself to the railtrack of the train taking the Castor nuclear waste transport from La Hague to the intermediate storage in Gorleben, is removed by police.
© Pierre Gleizes / Greenpeace
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Dance Theatre of Harlem performance begins at 7 p.m. at the Vineyard Arts Project Studio, 215 Upper Main street in Edgartown. Visit vineyardartsproject.org.
Are you ready for Tribal Baroque? Well, even if you're not ready, or just confused, it's coming and you are going to want to be there.
© 2014 Vineyard Gazette


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Narrative Insights for Parkinson's (NJ)
- When:
- October 8, 2012, 5:00pm - 7:00pm
- Where:
- Overlook Medical Center,Conference Room #2, 99 Beauvoir Avenue, Summit, NJ 07901
- Who:
Atlantic Health System
- What:
Join Atlantic Neuroscience Institute for a six week program, Narrative Insights: Healing Through Writing for people living with Parkinson's and their care partners. The sessions will be facilitated by psychoanalyst, Alina Enista, Ph.D. and humanities educator, Nancy Gross, M.A., M.M.H. The sessions will include reading short literary selections, discussions and reflective writing and sharing (which is optional.)
The class will meet on Mondays, October 8 through November 12 from 5:00 PM to 7:00 PM. (Please note, there will be no class on October 15.)
Reading and writing materials will be provided.
Pre-registration is required and costs $60 for the series.
- To Learn More:
To register, call 1-800-247-9580. For more information contact Caroline Panter at (908) 522-5901 or firstname.lastname@example.com.
- http://www.atlantichealth.org/Files/Public/Documents/Neuroscience/WellnessPDFall12.pdf


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Expired Property Listing
This property is disabled.
Beautiful Ski-in/Ski-Out, Best Location in Keystone- 3021 in Keystone
- bedrooms 2
- baths 2
- sleeps 6
- pool yes
- hot tub yes
- pets allowed no
- type Condo
- community
rates (USD)
/ night
vacation rental description
Lone Eagle, Unit #3021
25% off ALL your Ski Equipment when you rent this amazing condo.
New: New high quality down pillows and soft new blankets. Silverware, pots, pans, dishes, glassware and other kitchen items have been restocked. Upgraded soft fitted micro-fiber sheets on beds. 3 New LCD TV's
Unit Size and Quality: *****(5 Stars). This spectacular 1190 square foot unit features a gourmet kitchen with granite counter tops, slate floors, and stainless steel appliances. Relax and warm up in the comfortable living room next to the beautiful stone fireplace and watch a movie on the large 40 inch LCD TV with Blu-Ray player.
Retreat to the master suite and soak your tired muscles in the jetted tub in your private bathroom and enjoy a good night's sleep on the king sized bed. There is also a new 32 inch LCD TV. The second bedroom is great if you are traveling with children. You will find two twin sized beds along with a new 32 inch LCD TV. The dining room table comfortably seats 6 and there are 4 additional bar stools in the kitchen. The couch pulls out into a sleeper sofa to sleep an additional two people. You will also find a PRIVATE WASHER & DRYER in the condo for your convenience. If you need to do some work away from home, you will enjoy free internet access.
Views **** (5 Stars) The many windows and the balcony will allow you to enjoy views of the Gore mountain range and the Snake River that runs in front of Lone Eagle. Lone Eagle has a partially covered balcony on the first floor if you enjoy watching the skiers come down to the base of River Run.
condo rental amenities
Proximity to Activities ***** (5 Stars) Ski down to the lift, which is approximately 50 yards away and ski right up to the building at the end of your day. Ski lockers are just inside of the skier entrance on the mountain side of the building. Lone Eagle is also just a short 2-3 minute walk into the heart of River Run village where you will find restaurants, shops, and ski/bike rental facilities.
Building Quality and Amenities *****(5 Stars) Lone Eagle is a 5 star Platinum-rated building. It is one of only two buildings in Keystone that is truly ski-in/ski-out. It is the newest building in Keystone. It features 58 exclusive condos. The small size of the building allows guests to quietly enjoy the many amenities that Lone Eagle has to offer. Enjoy no hassle parking in the access controlled, heated parking garage under the building. If you are traveling with friends and family, you can gather in the lobby sitting areas and enjoy the fireplace or sit outside on the partially covered balcony and enjoy the mountain views. There is also a year-round heated pool and 8-person hot tub that is used exclusively by Lone Eagle guests. You can also enjoy the steam room and fitness facilities located on the first floor. Over sized ski lockers are also located on the first floor to store all of your equipment.
If you are traveling with friends and family, we can also help you book Lone Eagle 3015, 3009, 3021, 3024 & 3050. We also have several condos in the building next door.
activities and attractions in Keystone Colorado
For Rent: For an additional fee we now offer XBOX 360's, Playstation 3's, Nintendo Wii's and the New iPad 2. Rent one of these amazing devices and let your kids have a blast while you relax. We deliver and setup the devices for you. iPad 2's are connected to all the Wi-Fi signals in the resort. So take it where you want and have FUN! Bring your own games or rent them from us.
Transportation: Are you taking THE SHUTTLE from DIA to and from Keystone? Summit Express has the best deal! Click the 'Local Attractions' tab on our website for a list of all the vendors that offer our guests discounts.
Keystone Events:
Keystone is the premier destination for various events, festivals and one-of-a-kind attractions. These include things such as Mardi Gras, Wine Festival, Beer and Blues Festival, Full Production Concerts, Discovery Days for kids, Art Shows and much more. Additionally, you can enjoy Mine Tours, Historical Bus Tours, ATV tours, Four-wheel drive tours, Snowmobiling, Horseback riding and much more. Check out our website for more details on events taking place during your vacation.
Summer activities include championship golfing (2 courses in Keystone), Mountain biking, Wild Life Tours, the best hiking in North America, White Water Rafting, and Fly Fishing, just to name a few.
Fees and Taxes
We are required by law to charge tax on your stay.
Just to be clear, taxes and cleaning fees are not included in the posted rates.
vacation rental rates
Late Ski Season (April 13 - June 13) $258/night
Summer (June 14 - September 11) $149/night *3 night minimum*
Fall (September 12 - October 31) $149/night *2 night minimum*
Early Ski Season (November 1 - December 19) $199/night *2 night minimum*
Thanksgiving (November 26 - November 30) $279/night *4 night minimum*
Pre Christmas (December 20 - December 24) $499/night *3 night minimum*
Christmas/New Year (December 25 - January 4) $949/night *4 night minimum*
Peak ( Excludes MLK/Pres ) (January 5 - March 7) $549/night *3 night minimum*
MLK Weekend (January 17 - January 20) $659/night *3 night minimum*
Presidents Day Weekend (February 14 - February 17) $659/night *3 night minimum*
Spring Break (March 8 - March 30) $699/night *4 night minimum*
Value Season (March 31 - April 12) $249/night *2 night minimum*