Feeling Stronger Every Day

While you have been out shopping, celebrating Holidays, stuffing your face, drinking way too much and blogging your life away, the University of Miami football team has been spending the month of December trying to get stronger every day.

But have you ever stopped to ask yourself: "What are the key components of the UM strength and conditioning program and what are the specific, targeted and tangible goals for each player and the team as a whole?"

Speed? Weight training? Strength? Mental Toughness? Agility? Diet and Nutrition? Body Mass Index? Explosiveness? Running Drills? Flexibility? Injury Prevention? Endurance? Aerobic Conditioning? Stamina?

Or maybe it is my favorite answer on any test: ALL OF THE ABOVE!

UM head coach Al Golden recognized early on during his first year at Miami that his team was weak and soft. He knew instantly that things had to change and change drastically because much like a person going through life drunk and stupid, for a football player, being soft and weak is simply no way to go through life.

The word on the street was that under the previous caching regime the UM strength and conditioning program was infiltrated by and fell victim to two of the seven deadly sins: Sloth and Gluttony.

Sloth in that the players became lazy and not pushed to the levels they were capable of by the previous coaches. According to at least one reliable source off-season workouts at Miami were not mandatory, were strictly voluntary and as a result were almost non-existent for a large percentage of players on the team.

Gluttony in that their dietary intake was based on only two of the four major food groups: ice cream (protein), Skittles (carbs) and fast food (garbage). With allegedly no planful or organized training table for players to get their nutritional needs met midnight trips to Taco Bell or McDonald's became the order of the day.

That is certainly not the type of diet and nutrition that growing athletes need to develop muscle mass and build their bodies for peak performance on game day. Golden wants his players to strong like a rock, not soft like sand.

Which brings us to former UM player and WWE Champion Dwayne Johnson better known as "The Rock". In a workout video taped last year at the University of Miami he shows you how The Rock gets it done:

Even yet to be signed new high school recruits seem to have a better idea of what Golden wants and expects out of players on his team.

Miami Norland players RB Randy "Duke" Johnson (verbal commit) and LB Keith Brown (undecided but note the hat he is wearing) show their unique blend of skills, strength, agility and speed in this video recorded in March of 2011 at Fast Twitch Miami:

If that doesn't get your motor running then maybe watching this off-season workout by former Miami Hurricane and current Carolina Panther LB Jon Beason getting all hot and sweaty will help you understand what it takes to not only succeed in college but in the NFLU.

Word of advice to UM players: Get your 14 workouts in and try to be more like The Rock or The Beaston or just get to stepping.

If you fail to meet your personal contractual requirements then your transfer papers will have been prepared and will be waiting for you.

At "The U" under Al Golden no clock punchers or lazy slackers need apply.

Comments

[roachcane77]

Good morning Spacers!

Nice stuff Soup!

[roachcane77]

Hope we get KBrown when it's all said & done... but The Duke is 'da Man!

[raizecane]

Damn, JB is one big dude.........

[SOUP]

Damn, JB is one big dude.........

Posted by: raizecane | December 29, 2011 at 08:25 AM

Right? Talk about a gym rat, it looks like that dude sleeps there!

[SOUP]

I have an interview with this guy later today:

http://www.powersports-academy.com/About_Us.html

[SOUP]

Sloth

Over time, the "acedia" in Pope Gregory's order has come to be closer in meaning to sloth (Latin, Socordia). The focus came to be on the consequences of acedia rather than the cause, and so, by the 17th century, the exact deadly sin referred to was believed to be the failure to utilize one's talents and gifts.

Even in Dante's time there were signs of this change; in his Purgatorio he had portrayed the penance for acedia as running continuously at top speed.

The modern view goes further, regarding laziness and indifference as the sin at the heart of the matter.

[SOUP]

Gluttony

Derived from the Latin gluttire meaning to gulp down or swallow, means over-indulgence and over-consumption of food, drink,or wealth items to the point of extravagance or waste.

[Ohio_Cane]

Great article!

Papa Cane says S Deon Bush would play corner for Miami. "Excellent cover skills"

[SOUP]

I've got some really good Strength and Conditioning info coming your way next week!

[Ohio_Cane]

Papa Cane - Do Not Expect: LB James Burgess to be part of the 2012 Hurricanes class. I believe Louisville will be his destination. Best of luck.

[ftmcane]

so if we aren't that high on Burgess, why offer?

[Ohio_Cane]

Jon Bastian - 2012 UM WR commit Herb Waters has big expectations for Miami: National Championship.

[canesteeler]

Correct me if I am wrong but I don't believe Burgess even weighs 200lbs. We need to get away from the 6'0 205 lbs lb's.

[j.w.]

Good morning eveyrone, still on vacation and checking in. Burgess is small for a LB, maybe he fits in better at Louisville. I'd still take him but can understand why we would want someone else.

[raizecane]

CaneSteeler - wanted to let you know that Mike of "Mike and Molly" stopped by my job today and he is a HUGE Steelers fan.

[Ohio_Cane]

Coach Larranaga is with Malcolm Grant in New York for his brother's funeral. First practice he's missed in 8 years. True class. Love it.

[Ohio_Cane]

Anyone know what happened to Grant's brother?

[Texascane]

Need to make sure you take care of yourself, also...

Panthers MLB Jon Beason has been officially diagnosed with a torn Achilles' tendon, and will miss the 2011 season.He'll undergo surgery on September 16. It's the worst-case scenario for Carolina's IDP stud, who has never missed a start since being the No. 25 overall pick of the 2007 draft. Beason had been dealing with Achilles' soreness since May, however, and undoubtedly came back too quickly. The blame for that lies squarely on the Panthers for playing Beason just two weeks after what was supposedly a "minor" Achilles' operation. Dan Connor will take Beason's place at middle linebacker.

[CaneRock]

Katie Meier used this part of Ray Lewis's speech to motivate basketball team:

http://www.youtube.com/watch?v=nda4QXuX1XM&feature=youtu.be

“After that horrible performance up in D.C., to have to sit on that for seven days and not be able to fix it right away was frustrating,” Meier said. “My message was don’t say a word. We did a little montage, spliced in Ray Lewis, some of our lack of effort at Georgetown, and clips of when we did bust our tails in the weight room and track. At the end, I said, ‘Message heard?’ They said, ‘Yeah.’

Read more here: http://www.miamiherald.com/2011/12/29/2564998/miami-hurricanes-women-bounce.html#storylink=cpy

[Ohio_Cane]

Raising Canes update: This is me when I was around 8 or 9 years old with the Captain of the local ECHL hockey team. I was the water boy for them.

NOTICE THE SWEATSHIRT!!

http://i155.photobucket.com/albums/s291/wes02/RaisingCanes.jpg

[canesteeler]

raizecane that is cool.

[4-Real]

Think our canes will b ready 4 both fsu & nd next year?

[CaneRock]

Miami repaying $83,000 in Shapiro donations
By TIM REYNOLDS
AP Sports Writer

Read more here: http://www.miamiherald.com/2011/12/29/2566099/miami-repaying-83000-in-shapiro.html#storylink=cpy

[USAFCane]

Beason, what a beast. Did he look that way at Miami?

[Jack]

Keith Brown was a commit to UM in March.. I do hope he comes a on board!

[4-Real]

Hello.....anybody home??

[Ohio_Cane]

Hello.....anybody home??

Posted by: 4-Real | December 30, 2011 at 08:38 AM
-------------------------------------------

Sure am. What's up 4-Real?

[4-Real]

Whazzup Ohio, what's the 411?

[Ohio_Cane]

Nothing new as of right now. Been looking around the last day or so, but all news we already know.

Short summary: PJ Williams is rumored to be a silent commit to UM, Burgess expected to go to Louisville, I'm not confident at all that Keith Brown is gonna commit to us, We've offered like 4-5 DT's for the 2013 class.

[SOUP]

WURD ON DA SKREETZ IZ...

1. Yo, f n ice tub came through for me lol. Hittin up that LB/Safety workout today since thats my area of things. Needed a massage to get them muscles back on point. Even the sides of my azz were sore after the cb/wr drills, that sh$# aint made for me right now lol. Will report on this later on bruh.

2. In the last 2 regimes it never was like it is now at Miami. I see what Als angle is, its to beat on teams and force them into mistakes. Endurance and mental focus is stressed big time bruh.

3. Running drills as a ballah playing opposite from you is another pain in the azz drill, made to make things alot easier come kickoff. Sadly McGee does better at WR then at CB.

4. Ill repeat it everyday bruh, that boi OG Slick aka Clive is unreal in his workouts. He makes that sh$# almost boring. His goal is 4.5 40 by camp and for a ballah his size is f n fast. I almost ready to put him above Smiley in workout monster. At 6'4 243 and running a 4.6 40 is amazing enough and still says hes got more to go. Yeah id say thats a ballah that knows whats needed. Thats my boi right there bruh.

[Ohio_Cane]

Also, UM will pay back $83,000 of Shapiro donations. This means that NO former players will have to testify in the bankruptcy case. Which also means they cannot incriminate themselves in a court of law to where the NCAA could use that info.

http://ow.ly/1CXC4G

[4-Real]

Yall c the Fsu/Nd game last nite? Nd's d-line gonna b nasty next year, even better than fsu's thanks to former UM committ Louis Nix :( However both teams look beatable, especially Nd. Ohio, ain't Garmon supposed 2 announce 2day?

[Ohio_Cane]

I don't know what day it is, but I'm hearing he'll be picking UM. His dream school.

[Ohio_Cane]

^^ It's gonna come down to him caring whether or not he plays RB in college. Iowa wants him as a RB, we're recruiting him as a DB

[SOUP]

GOING TO HAVE AN EXCELLENT SRENGTH AND CONDITONING INTERVIEW FOR U ALL NEXT WEEK.

[CaneRock]

Interesting story about Garmon, the kid was playing with what was essentially a hip cancer until the eigth grade, talk about TOUGH! I wish Him success where ever He decides to go.

"After spending the year at a friend's while his mother, brother and stepfather lived in a hotel, he moved with his family to a new house before seventh grade. Stability re-emerged and he began to excel athletically, garnering attention from local private school coaches. He was popular and well-liked at school. He was on the cusp of his teenage years, replete with their pubescent aches and pains.

But one pain was more serious than most. For more than a year, Garmon complained of a severe pain in his left hip. Doctors chalked it up to "growing pains", dismissing it as a nonissue. But after a series of medical tests, Garmon's mother received a phone call. On a November afternoon, hovering outside his her bedroom, Garmon heard her voice tremble: He had non-Hodgkin Lymphoma of the bone."

Read more: http://sportsillustrated.cnn.com/2011/highschool/11/08/greg-garmon/index.html#ixzz1i1zXdF8q

[Ohio_Cane]

GOING TO HAVE AN EXCELLENT SRENGTH AND CONDITONING INTERVIEW FOR U ALL NEXT WEEK.

Posted by: SOUP | December 30, 2011 at 10:12 AM
-----------------------------------------

In the words of Bart Scott, "CAN'T WAIT!"

[CGNC]

Hey there party people! Been so busy at work but finally able to see the light at the end of the tunnel

Skreetz - LOL don't slurpee up before you start those drills

[UpNorthCane]

CGNC ive never seen a hotter image than a fine Lady like yourself on a beautiful horse wearing the U...... now i can honestly die and go to heaven loll..... I miss riding horses, used to wake up and do it every morning on grandfathers farm in Colombia.

[CGNC]

upnorthcane - thank you! Horses are my addiction. JW is addicted too. Did your grandfather have pasos?

[UpNorthCane]

He definatley had pasos. I am not sure if youve heard of La Cabalgata its done everywhere in south America, in Colombia specifically medellin where my family is from they do it on the week of La Feria de Las Flores, its an incredible amount of horses that people ride on throughout the city and you see horses from everywhere in South America people rent them for crazy amount of money luckily with my grandfather owning more than 10 beautiful horses he always leaves two for the family to enjoy. CGNC if you love horses you have to see that even in person.

[UpNorthCane]

CGNC he has many Sport horses those used for events and show jumping. Havent been back to Colombia in about 4 years i think its time its amazing to get on one and just ride freely

[4-Real]

Ohio, gotta good feeling bout Mccord due 2 the fact scout has already dropped him a few spots in the individual rankings.

[raizecane]

I am glad to see that our S & C program is coming along but until I see the results out on the field, I am not going to get all worked up about it.

Like in golf where they say "drive for show, putt for dough", I want to see our guys bring it and not sing it when it comes to conditioning.

[CGNC]

upnorthcane - that festival sounds like fun. There were big paso shows in Miami from what I can recall.

[UpNorthCane]

Yea its a good time CGNC. Do you have your own horses?

[Ohio_Cane]

Ohio, gotta good feeling bout Mccord due 2 the fact scout has already dropped him a few spots in the individual rankings.

Posted by: 4-Real | December 30, 2011 at 11:25 AM
---------------------------------------

Hope U are right.

[Felipe]

Pitch to any offensive guy we want on defense, like Garmon: playing time, longevity, and secured $ (in the NFL) is at DB not RB.

Just how I'd approach it.

[Felipe]

Oh, and add to it Josh Witt's reasoning behind switching to LB from QB: lay the wood to THEM rather than the other way around.

[4-Real]

Would luv 2 c Witt @ safety. Guaranteed baller @ that position.

[Ohio_Cane]

Happy New Year to all of U!

Have fun, be safe, GO CANES!!

[2002nemo]

Anybody see this?

Would Colleges Be Better Off Without Football?
http://www.theatlantic.com/business/archive/2011/12/would-colleges-be-better-off-without-football/250691/

Blasphemy!

[Ohio_Cane]

4-Real, Garmon will announce at the Semper Fidelis game on Jan 3rd. Papa Cane is predicting UM

[UpNorthCane]

Ohio cane keeping busy bro i like it man thanx to you and soup you guys work your asses off. Hows the baby doing? Mines is getting big man she started walking already 11 mnths in shes beasting loll....

With deon bush in the bag so it seems i wonder what other big recruit ala jalen grimble will we be surprised with come signing day...... Someone said pj williams was a silent but i also heard hes all fswho ... Cnt wait for that fax machine to stary beeping in feb.

[Q]

Damn. My son is 13 month and just started taking steps. He is smart as ever though

[Ohio_Cane]

UpNorth, she's doin great!! 4 1/2 months old now. Just rolled over from back to stomach yesterday for the first time. Today she does it willingly like 50 times lol. I was early on everything (walking at 7 months) so I suspect she will be too. Maybe not that early, but soon. Almost crawling, she's starting the swimming and pulling herself.

[Montreal-Cane]

Canes BB

CORAL GABLES, Fla. (AP) -- Durand Scott scored 17 points to lead Miami to an 84-54 win over Appalachian State Friday night.

The Hurricanes (8-4) overcame a cold shooting start, built a 39-24 lead at halftime and never allowed the Mountaineers to get within a single-digit margin in the second half.

Rion Brown finished with 15 points for the Hurricanes. Shane Larkin, Reggie Johnson, Trey McKinney Jones and DeQuan Jones each scored 11 points for Miami.

The Hurricanes missed eight of their

[raizecane]

Brock Lestnar retires after his loss tonight....

[4-Real]

4give me Ohio, definitely 4got 2 ask u how the little princess is doing. Peace to U & yours Canespace, u 2 Sarasota, Have a Happy New Year!

[CGNC]

upnorth - yeah I do have my own horse - that's him in the pic - he will be 25 January 18th

Q - just wait. Until. He. Drives.

[Ohio_Cane]

4-Real, it's all good brutha. No worries

[UpNorthCane]

Yea i agree once they start walking its a workout loll talk about gettin in shape like the swasey program lolll

[BEERicane]

UpNorth, she's doin great!! 4 1/2 months old now. Just rolled over from back to stomach yesterday for the first time. Today she does it willingly like 50 times lol. I was early on everything (walking at 7 months) so I suspect she will be too. Maybe not that early, but soon. Almost crawling, she's starting the swimming and pulling herself.

Posted by: Ohio_Cane | December 30, 2011 at 10:43 PM

Be careful of falls, especially from the changing table. Can't take your eyes off of the little wigglers anymore when they are up there. Next thing you know, they have flopped off of the table. So say the pediatricians...

[Ohio_Cane]

Ya BEER, if we have to leave the room or leave her side, we move her to the crib where she can't fall off

[orange 'n green in the vein]

Just want to wish all the posters, lurkers, and yes, even you scaly turd trolls ready to get housed in your namesake bowl game in a city that smells like a stale methane release to end up with a losing season, on here a happy new year.

I'm looking forward to enjoying the one new coaching hire at UM that I know will pay dividends immediately doing his thing with a roster that could stage a surprise run in 2012. Way to preemptively steal him from Maryland Shawn, that will show them not to win their only FBS victory of the year in football over the mighty Hurricanes lest they suffer the consequences!

[MIA Chi 'Cane '98]

Happy New Year, 'spacers!

Hopefully 2012 will be a good year for 'Cane nation.

[2002nemo]

The NOLES lost this season in basketball to both Harvard and Princeton.

Do they play Yale too?

[The Dude]

First 2012!

[raizecane]

Happy New Year!!!!

[UpNorthCane]

Happy new years canespacers love you guys and love me some
Canes lets get back to prominance cmon golden in you i trustttttt!!!!

[Ohio_Cane]

Happy new year Spacers! Hope everyone had fun and is safe today.

Here's to an amazing 2012 for all of U and our beloved Canes!