Top Five Core Exercises (Video)

Posted in Uncategorized on September 16, 2014 by mboyle1959

Check out a recent video we filmed at MBSC

http://www.boston.com/health/2014/09/15/five-strength-training-moves-build-your-core/BTobLjxYMMt39GHub0qdgJ/story.html

A Possible Cause to Celiac Disease

Posted in Guest Authors, MBSC News, Media, Nutrition with tags on September 15, 2014 by mboyle1959

Check out this article from Mercola.com on a potential cause to celiac disease.

Why the Use of Glyphosate in Wheat has Increased Celiac Disease

FYI the research was done at MIT.

MBSC Internship Part 5

Posted in Guest Authors, MBSC News, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females, Youth Training on September 7, 2014 by mboyle1959

This is Daniel’s last post in the series about his summer internship at Mike Boyle Strength and Conditioning

MBSC Internship Part 5

Want To Stink This Winter? I Have the Answer

Posted in Uncategorized on September 4, 2014 by mboyle1959

mboyle1959:

Read this if you haven’t, reread it if your young athlete is preparing for a winter sport.

Originally posted on Michael Boyle's Strengthcoach.com Blog:

Catchy title? This article is for all you parents who are trying to help your kid get in shape for a winter sport. I spoke with a mom the other day who inspired me to write this. There is a saying I use often in my talks. It is in fact the title of this article.

If you want your child to perform poorly this winter I have the answer. The answer is cross country. I have had countless parents over the years tell me that they can’t figure out why little Janie or Johnny had such a bad winter sports season. They worked so hard in the fall, running all those miles.

Lets get some facts straight. There are no team sports where you run for miles at a time. Even if you actually “run” miles in a game, those miles are actually a series of sprints interspersed with…

View original 328 more words

MBSC Internship Part 4

Posted in Guest Authors, MBSC News, Training, Training Females, Uncategorized, Youth Training with tags , on August 29, 2014 by mboyle1959

I wanted to finish up posting Daniel Breen’s series on the MBSC Internship.

Here’s Part 4

MBSC Internship Part 3

Posted in Uncategorized on August 28, 2014 by mboyle1959

Daniel Breen continues his blog about his experience interning at MBSC

MBSC Internship Experience Part 3

The One Dumbbell In-Season Program

Posted in Hockey, MBSC News, StrengthCoach.com Updates, Training, Training Females, Uncategorized, Youth Training with tags , on August 27, 2014 by mboyle1959

I recently spoke at the USA Hockey Level 5 Coaches Symposium in Las Vegas on Designing a Program for Your Team. The basic premise was to develop a “rink-based” program that any team can follow. It is based on a previous post called The All I Need is One Dumbell Workout.

So many coaches complain about not having a weight room, not having a strength coach, not having equipment etc. My feeling is instead of complaining, find a solution. There is a quote I love that sums this up.

“Better to light one candle than to sit and curse the darkness”

The truth is you can actually get a great workout in with only one dumbbell. You can get your entire team training for less than $500 in most cases.

To start, pick a dumbbell that will be challenging for Dumbbell Rows ( challenging but, not the heaviest you could use, think 80%) and then do the following

First, do your power movement for three sets of 5 reps. We use the Dumbbell Snatch but, you can use Jump Squats if you are not comfortable teaching the Dumbbell Snatch.

You could also simply use Jump Squats. The key is to do a power exercise. Power and strength are not the same, power exercises are done explosively and are designed to work the nervous system more than the muscular system.

After doing three sets of your power exercise, it is now on to strength. I like to alternate an upper body exercise and a lower body exercise. For this program, we want to choose exercises that can be done in a rink with one dumbbell or no equipment so we will use Split Squats and Pushups as our first two. Do your strength exercises for ten reps

When an athlete can  do two to three sets of ten bodyweight Splits Squats, use your bleachers, benches etc to progress to Rear Foot Elevated Split Squats

Once you want to load it, you can use your one dumbbell and perform a Goblet Split Squat

If you run out of weight, progress to One Leg Squats.

You alternate your Split Squats or One Leg Squats with Pushups. Pushups are great because there is no dumbbell needed.

You can use three different versions. Based on ability level

if you need a regression for an athlete who struggles, again use your bleachers or benches for Inclined Push Ups.

for more advanced athletes, you can do Decline Pushups.

Next, pair up 1 Leg Straight Leg Deadlifts with Dumbbell Rows, again alternating from one to the other.

You can start with the reaching version of the One Leg Straight Leg Deadlift

and then progress to a 1 Leg Straight Leg Deadlift  with a dumbbell in the hand.

last, add a  Dumbbell Row

Do this circuit 2-3 times and you will have a great total body workout that only requires one dumbbell per athlete.

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