Archive for the StrengthCoach.com Updates Category

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.

Size Matters

Posted in Guest Authors, Hockey, Injuries, MBSC News, Media, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females, Youth Training with tags , on August 25, 2014 by mboyle1959

This is awesome. Watch the first video at least. Thanks to my friend Michelle Amidon.

Size Matters

Another Parental Must Read- A New Type of Cross Training for Kids

Posted in Guest Authors, Hockey, Injuries, Low Back Pain, Media, StrengthCoach.com Updates, Training, Training Females, Youth Training with tags , on August 13, 2014 by mboyle1959

Read this piece from USA Hockey with a new take on Cross Training

Should Baseball Players do Crossfit?

Posted in Guest Authors, Injuries, Media, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females, Youth Training with tags on August 11, 2014 by mboyle1959

Nice Stack Magazine piece from Tony Gentilcore looking at

Should Baseball Players Do Crossfit?

Crossfit’s Growth Fuels Safety Concerns

Posted in Guest Authors, Injuries, Low Back Pain, Media, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females, Youth Training with tags on August 10, 2014 by mboyle1959

Nice piece from ESPN Magazine

Crossfit’s Growth Fuels Safety Concerns

Should You Overhead Press

Posted in Injuries, MBSC News, Media, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females, Uncategorized, Youth Training with tags on July 23, 2014 by mboyle1959

Take a look at this short clip I filmed for Stack Magazine and Stack.com on overhead pressing. Should you? Where do you start? Click the link.

http://www.stack.com/video/3651831063001/page-title

Strength and Conditioning for Swimmers

Posted in Injuries, StrengthCoach.com Updates, Training, Training Females, Uncategorized, Youth Training with tags on July 7, 2014 by mboyle1959

I received these email questions from a viewer of Functional Strength Coach 5

Here are the questions:

Q 1. Swimming does seem fundamentally different from other sports since we are not on land. I’m trying to figure out how that fact should influence the programming we do during our strength work on land. Swimming is a highly shoulder-driven, internally rotated activity. Keeping shoulders healthy is my primary concern. Do you have any suggestions beyond floor slides to warmup the shoulders and upper body?

My first thought came right from the first hour of the seminar “your sport is not as different as you think”.

This answer was written in a thread on my StrengthCoach.com site by site member Justin Levine

Think of it as “athlete specific” training not sports specific. OF course there are some specific things swimmers need to work on but get them to be a better athlete and they will be better in the pool.
Teach them how to roll and stretch as most youth athletes have no clue how to do this properly. Educate on proper warm-up strategies so they know what to do pre-swim meet. When it comes to the workout, teach basic jumping progressions focusing on landing mechanics first. This will enhance there starts and pushes off the wall. Add in shoulder stability and core stability as fillers. This will create a balance shoulder girdle and a strong core to transfer more force through the legs are arms. Get them “brilliant at the basics” (Thanks Dewey Nielsen author of Brilliant at the Basics) in terms of strength development. Master bodyweight movements first. Split squats, chin-ups, inverted rows, hip lifts, push-ups, planks, push-up walks. Remember to keep it simple because the basic movements will get these kids strong and stable.

The workout I just did with 3 swimmers looked like this:

Foam roll
Stretch
Mobility/Dynamic warm-up
Ladders drills

Power:
1a: Controlled squat jump and stick
1b: MB OH and chest slams
1c: Front Plank
1d: Y’s/T’s

Strength:
1a: Split squat
1b: Chin-ups
1c: Wall Slides

2a: Hip Lifts
2b: Push-ups
2c: Side Plank
And remember to COACH COACH AND COACH MORE!

Justin Levine
Owner, California Fitness Academy
http://www.livecfalife.com

Q 2. While leg power is important for swimmers (off the turn and start), it seems less so than for land athletes. Would you recommend a greater emphasis on upper body exercises for swimmers? Unilateral upper body movements for swimmers? I’m even thinking of a band-assisted single-arm pullup rather than a regular two-armed pull-up.

1/3 of the race is start and turn in short course so lower body strength and power are still important. I would not do unilateral bodyweight pulling like you mentioned. I think it could be dangerous.

Bottom line is that although swimming is obviously different, strength training for swimming is not. The same set of basic rules apply.

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