Youth and High School Athletics- The issue I see running though young athletes is the over emphasis on specificity and underdevelopment of general motor development and base of strength building. The specificity occurs in multiple avenues. First, athletes are just competing year-round much more than in decades pervious. Gameplay is by definition a high intensity and more specifically a high velocity activity. When you combine high intensity movement with underdeveloped motor control, movement quality, and strength, injury becomes not if but when.
Nothing combats soft tissue and joint injury like maximal strength displayed through quality movement patterns. Strong glutes, hips, hamstrings, and core stabilizers protect surrounding joints like the knees and lumbar joints during high speed sprinting, jumping, and rotation.
Top 5 reasons to place a heavier emphasis on unilateral lower body training
A lot of buzz in training circles lately revolves around the subject of unilateral (or single leg) training. There have even been debates broken out between which is better and whether you should do bilateral or unilateral training with athletes. Like most training topics, the answer is that it depends on context and many factors. We however, on a broad level, believe that the answer is both!
On top of simply doing these exercises, the training world has evolved in how these exercises are prescribed. The common thinking is that main heavy movements consist of the big bilateral exercises(squats and deadlifts,) while single leg exercises are used for higher rep accessory movements. While this method remains very effective, we can also use single leg exercises as our main heavy movements.
Before breaking down our main reasons for implementing this training style, let’s look at just a partial list of unilateral variations we use at our facility.
Training Middle School-Early High School Level Student-Athletes. What are we Looking to Accomplish.
By now I hope the training world is up to speed with research to know that young kids not only can, but absolutely should lift weights. Given this, it’s important to understand why it is so important and what we should look to accomplish with our young beginners.
Goals: Develop explosive strength, athleticism, and rate of force development
1A) Band Assisted Bounding Jumps 5x5
1B) Single Leg Box Jump 5x1 each foot
2A) Hang Clean Progressions 5x1-2 Reps
3A) Trap Bar Deadlifts. 7x2
70%, as fast as possible
40 second rest
4A) 45 degree weighted back extension
5A) Single Leg Glutei Bridge
Football season is here! Many months of weight training and conditioning have lead up to the competitive season.
I can’t tell you how many times I’ve heard this when I ask an athlete this question. “Did you guys lift in season?”
The answer is either a simple “no, not really,” or something like, “we did for like the first two weeks then kind of just stopped.”
There’s a lot of stigma around athletes continuing to use resistance training during competitive season(especially with football.) I want to make clear that not only should athletes continue to train in season, but it is imperative. Here we will dive into why it is so important to train in season, and how we should train.
Chains are a very versatile and effective tool in training. They also admittedly, look super cool and hardcore. However, that is not the intention of the chain. Many may not know the practical application and benefit of incorporating this tool in to your training program. Here are my top 5 uses for chains.
Individualization/Personalization. What does it mean
We all know that different people should train differently. This seems like a simple concept but How to implement programs to individuals may not be quite what some think. As more and more trainers talk about their “personalized” programs,” it’s important to take a step back and break down this concept.
A lot has changed since I played sports, only 10 years ago. Outside of football, most sports are played competitively to some degree year round. While this is great for young people to stay active and spend less time in front of screens, it changes the way they train since there is now limited offseason time. In some unfortunate cases, some aren’t even training at all. Actual gameplay and training are very different and should each be optimally implemented throughout the year. Unfortunately, I believe one is hammered into the ground while one is wildly neglected.
Mobility vs Flexibility and why strength not stretching may be what you need.
Human movement is more than meets the eye. A “tight” muscle or difficulty getting in to a position may require more (or less) than your traditional static stretch. In fitness, you may hear the terms mobility and flexibility used interchangeably, but there are significant differences between the two, and can help us understand what we need to improve. Before diving into the differences, let’s define two terms, which will help us understand this better.
How important is strength for baseball players? It is arguably the most important aspect of the game, particularly pitchers. Are enough baseball players utilizing their training time to improve this pivotal aspect of their game. It seems so much time can be spent on technique coaching, weighted balls, and other drills, that the motor that drives the pitch gets neglected. Here we will break down how work in the weight room impacts a throwing athlete and how we make that motor more powerful.