FINAL
Fri. Oct 10
2 IOW
3 SAN
FINAL
Sat. Oct 11
2 OKC
3 SAN
FINAL
Fri. Oct 17
3 UTI
0 SAN
FINAL
Sat. Oct 18
5 SAN
4 OKC
Fri. Oct 24
6:00 PM
SAN
UTI
Sat. Oct 25
6:00 PM
SAN
HAM
Sun. Oct 26
2:00 PM
SAN
HAM
Wed. Oct 29
6:00 PM
SAN
ADK
Fri. Oct 31
7:30 PM
RFD
SAN
Sat. Nov 01
7:00 PM
RFD
SAN
Fri. Nov 07
7:30 PM
TOR
SAN
Sun. Nov 09
4:00 PM
OKC
SAN
Tue. Nov 11
10:35 AM
SAN
OKC
Fri. Nov 14
7:30 PM
CHA
SAN
Sat. Nov 15
7:00 PM
CHA
SAN
Tue. Nov 18
10:30 AM
OKC
SAN
Fri. Nov 21
7:30 PM
SAN
TEX
Sun. Nov 23
4:00 PM
TEX
SAN
Sat. Nov 29
7:00 PM
OKC
SAN
Sun. Nov 30
4:00 PM
IOW
SAN
Fri. Dec 05
7:30 PM
UTI
SAN
Sun. Dec 07
4:00 PM
CHI
SAN
Tue. Dec 09
7:00 PM
CHI
SAN
Thu. Dec 11
7:00 PM
SAN
IOW
Fri. Dec 12
7:00 PM
SAN
IOW
Fri. Dec 19
7:00 PM
SAN
CHA
Sun. Dec 21
1:00 PM
SAN
CHA
Fri. Dec 26
7:30 PM
TEX
SAN
Sat. Dec 27
7:00 PM
OKC
SAN
Sun. Dec 28
5:00 PM
SAN
TEX
Thu. Jan 01
3:00 PM
SAN
UTI
Fri. Jan 02
7:00 PM
SAN
TOR
Sat. Jan 03
3:00 PM
SAN
TOR
Tue. Jan 06
7:00 PM
SAN
ADK
Wed. Jan 07
7:05 PM
SAN
ROC
Sat. Jan 10
7:00 PM
IOW
SAN
Sun. Jan 11
4:00 PM
TOR
SAN
Sat. Jan 17
7:00 PM
ROC
SAN
Tue. Jan 20
7:00 PM
TEX
SAN
Thu. Jan 22
7:00 PM
SAN
LEM
Sat. Jan 24
7:00 PM
SAN
LEM
Thu. Jan 29
7:30 PM
SAN
TEX
Fri. Jan 30
7:30 PM
CHA
SAN
Tue. Feb 03
7:30 PM
SAN
TEX
Thu. Feb 05
7:00 PM
TEX
SAN
Sat. Feb 07
7:00 PM
OKC
SAN
Tue. Feb 10
7:30 PM
SAN
TEX
Fri. Feb 13
7:00 PM
SAN
GRA
Sat. Feb 14
7:00 PM
SAN
GRA
Sun. Feb 15
4:00 PM
SAN
RFD
Wed. Feb 18
10:30 AM
SAN
RFD
Sat. Feb 21
7:00 PM
SAN
CHI
Sun. Feb 22
3:00 PM
SAN
CHI
Fri. Feb 27
7:00 PM
SAN
OKC
Sat. Feb 28
7:00 PM
SAN
OKC
Wed. Mar 04
7:00 PM
SAN
CHA
Thu. Mar 05
7:00 PM
SAN
CHA
Wed. Mar 11
7:00 PM
MIL
SAN
Fri. Mar 13
7:30 PM
LEM
SAN
Sat. Mar 14
7:00 PM
LEM
SAN
Tue. Mar 17
7:00 PM
CHA
SAN
Fri. Mar 20
7:00 PM
SAN
OKC
Sat. Mar 21
7:00 PM
HAM
SAN
Sun. Mar 22
4:00 PM
HAM
SAN
Wed. Mar 25
7:00 PM
SAN
MIL
Fri. Mar 27
7:00 PM
SAN
IOW
Sat. Mar 28
12:30 PM
SAN
IOW
Sat. Apr 04
7:00 PM
ADK
SAN
Tue. Apr 07
7:00 PM
SAN
OKC
Fri. Apr 10
7:30 PM
GRA
SAN
Tue. Apr 14
7:00 PM
TEX
SAN
Fri. Apr 17
7:30 PM
TEX
SAN
Sat. Apr 18
7:00 PM
SAN
TEX

Wednesday workout tips with Coyotes trainer Mike Bahn

Many of the exercises that I’ve discussed this summer here on the San Antonio Rampage Web site have utilized bodyweight in full-body motions. Squats, lunges, pull-ups, push-ups…basic, foundation movements that need to be mastered correctly for several repetitions and sets before you can add load to the exercise through the use of speed or weight. There are specific times where using weight is necessary; to build strength in muscles, tendons and bones they must be loaded beyond what they are accustomed to. This is the entire focus of training: challenging the body with a new stimulus and allowing it to adapt (through proper rest and nutrition) and thus improving.

The bench press is a very common exercise (often too common), but it can be useful in developing upper body push strength with the chest, shoulders and triceps. If progressed correctly and using a stability ball, it can also be a good challenge for torso musculature to stabilize during the exercise. As with any exercise, be sure to check with a qualified trainer and your physician before implementing anything into your exercise program.

Very rarely do I recommend our athletes to use a bar for bench press; I prefer dumbbells for the added challenge of balancing each dumbbell throughout the motion, and it can lead to various progressions like alternating right and left pushing movements. We always start on a bench as it stabilizes the torso and we can focus on the practice of balancing the dumbbells through a smooth, full range of motion. The first time an athlete tries the exercise, this balancing can be a challenge, but after several workouts, they learn the necessary coordination to efficiently move the weight.

Laying flat on a bench, they start with the dumbbells on either side of the torso chest below the chest midline, and slowly, in control, push the weights up toward the ceiling until their arms are fully extended. They then slowly lower the weight to the original starting position before repeating for another repetition.

The use of a spotter is very important for safety. Rather than have the spotter help by lifting on the lifter’s elbows, I prefer to have the spotter have their hands near the wrists of the lifter to offer help if needed.



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