Archive for the StrengthCoach.com Updates Category

Great Piece on Developing Athleticism

Posted in Guest Authors, Hockey, StrengthCoach.com Updates, Training, Training Females, Youth Training on July 25, 2015 by mboyle1959

Here’s another great article for parents and youth hockey coaches on developing athleticism.

7 Tips to Developing Athleticism

Real Life Intervals

Posted in Fat Loss, MBSC News, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females on July 23, 2015 by mboyle1959

I’ve gotten away from posting my interval workouts in the past year and have taken to quick tweets. I need to take the time to blog these so I can be a bit more detailed.

First off, we are now using Assault Air Bikes. These are very similar to the Schwinn Airdyne but, much better built. I would strongly suggest you get one to try. There is no better interval training tool on the market. The fan means the harder you go, the harder it is. Think upright Concept 2 Rower.

Todays workout

2 sets of 20/10 intervals ( Real Tabata’s for all you fake Tabata people)

These bikes have the original computers.

Work was above 70 RPM, rest above 50 RPM

Set 1- 1 mile

Set 2- 1.1 mile

give these a try for a “quick” 10 minute ride.

Article on StrengthCoach- “Charting Progress Made Easy”- Sean Ross

Posted in StrengthCoach.com Updates on July 20, 2015 by mboyle1959

Monitoring strength progress is essential to prevent athletes from just going through the motions in the weight room. Many will just grab a weight they think is heavy enough and use that load week after week, month after month. Their bodies will quickly adapt to this load and strength/size levels will stagnate. This article will explain simplify things for those training groups of athletes.

In my early years of training groups of athletes (primarily groups of 8-12 ages 13-18) I gave each athlete a sheet that they would record the reps and load used for each set they performed.  This system worked well for those that were very organized and detailed. I could glance at their sheets and see if they were progressing from week to week. However, many would spend too much time recording and not enough time lifting. After a few years I modified this system to having them record only their top weight successfully used in the three sets typically prescribed for that particular lift. This allowed for more time lifting and less time writing. When I started this system with a high school football team, I started noticing several sheets were not filled out at all, incorrectly, or left on the floor for me to pick up. Instead of getting mad at the players, I came up with a better solution.

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Article on StrengthCoach- “The Golden Arches”- Max Prokopy

Posted in Guest Authors, StrengthCoach.com Updates, Training on July 15, 2015 by mboyle1959

Sports performance coaches should always be working to enhance athletes’ best qualities while mitigating the risky parts of a profile.  It could be nutrition, work ethic, or a bum wrist.  One of the most common tendencies I see is quad- or knee-dominant gait.  Since most athletes run, this is pretty important.  I think most of us combat this tendency.  It’s a constant struggle to get the hips back into the spotlight.

The joint-by-joint approach tells us the knee should be stable.  More precisely, the knee should be mobile in the sagittal plane and stable in the frontal and transverse.  That’s pretty much what running is: control the frontal/rotational forces to safely apply power.  The knee musculature can’t do this by itself.  It needs help from above and below.  Let’s take a look at how we can connect these things for a more robust athlete.

The Hip

A good coach won’t need much convincing on the value of the glutes.  They have the best lever arm and muscle fiber type for the job.  There is a place in our world for hip isolation exercises.  I’ll simply say I prefer to teach or tune core stability first.  McGill, DNS, PRI, and a bunch of other paradigms would seem to converge on this basic concept.  Whenever experts from a bunch of different approaches tell me the same thing, I’m going to listen.

The Foot

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Article on StrengthCoach.com- “Coaching Females”- Brijesh Patel

Posted in StrengthCoach.com Updates on July 8, 2015 by mboyle1959

ussoccer

The strength and conditioning field is primarily dominated by males and in many instances, these males will have to coach female athletes.  The perception of females is that they are softer, more sensitive, and not as tough as males.  If you, as a male coach, feed into these stereo types you are hurting the development of your female athletes.  I’m a big believer that you should coach your female athletes as hard as you would coach males.  There are a number of gender differences, which we will get into, but from a psychological standpoint, the expectations, standards and attention to detail shouldn’t be different.  Females are smart and will realize if you are going “soft” on them, and in my experience, they like to be pushed, motivated, and held to an extremely high standard.

Females are often reluctant to be competitive – especially amongst their teammates.  They would rather be friends and want to be liked…whereas males often have no problem being competitive and understanding where to draw the line between being a friend vs. a teammate.

NCSoccer

North Carolina Women’s Soccer Coach, Anson Dorrance, has noticed a similar situation with the women on his team:

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Can You Gain Mass With Split Squats?

Posted in Hockey, Injuries, Low Back Pain, MBSC News, Strength Coach Podcast, StrengthCoach.com Updates, Training, Uncategorized with tags on July 1, 2015 by mboyle1959

Got this question yesterday?

Q- With using split squats, RFE split squats, etc. instead of back squat or any bilateral lifts besides deadlift; can
you still put on mass successfully?

A- The answer to the question would be “why not”. Do you think the body knows how many legs it on?

One idea that is thrown around is that heavy weights produce an anabolic effect. Although this may be true, I don’t think there is any evidence that the heavy load needs to be applied bilaterally? Do you really think your hormones say “I’ll hold off here, he’s only using one leg”?

Also, hypertrophy in response to high volume bodyweight work can be seen in a number of examples. Distance runners tend to have unusually large calves. Speed skaters and cyclists tend to have large quads. Any female athlete that jumps or sprints tends to have great glute development.

The reality is that heavy loads are not a requirement for hypertrophy and, that light loads might actually work just as well.

In any case I don’t think the body knows whether each leg squatted 150 lbs or, both legs squatted 300. In fact, if we look at bilateral deficit, the average weight per limb might be heavier.

Thoughts?

Do Rear Foot Elevated Split Squats Cause Back Pain?

Posted in Core training, Injuries, Low Back Pain, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females with tags , on June 30, 2015 by mboyle1959

I just got back from speaking at the Perform Better Summit in Chicago. In between my talks I took in Stuart McGill’s talk ( he is always one of my favorites and has greatly influenced me).

Recently Dr McGill has been vocal about Rear Foot Elevated Split Squats potentially causing back pain, particularly SI joint pain and as he calls it “pelvic ring” disruption.

We probably use the rear foot elevated split squat as much as anyone and, have not had any increase in SI joint pain or back pain in general. In fact, we switched to the split squat variations in response to back pain from heavy back and front squats.

My theory on why we don’t have back pain from the rear foot elevated split squat is three fold.

1- We use a relatively short stance. A lot of the videos I’ve seen have the rear leg quite extended.

2-  We rarely do more than 30 reps per week per leg. A big volume week for us would be three sets of 10.

3- We never put the bar in a back or front squat position. Positioning the bar this way causes a great deal of lumbar extension which could increase back stress and anterior hip stress. We always use dumbbells of kettle bells.

I think this “idea” is just that and has very little basis in fact. As much I’m reluctant to disagree with Dr McGill I have to one this one.

Early in the week I polled StrengthCoach.com members and couldn’t find one who thought that rear foot elevated split squats had resulted in either them or their athletes having an increase in back pain. Coincidence? I think not.

Thoughts?

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