Archive for the Training Females Category

Another Vote Against Year Round Sports from One of America’s Most Famous Dr’s

Posted in Guest Authors, Hockey, Injuries, Low Back Pain, MBSC News, Updates, Training, Training Females, Youth Training with tags on October 20, 2014 by mboyle1959

Sports parents, please read. This could be groins in soccer or hockey. Avoid year round play as long as possible.

The Number One Risk of Arm Injuries Continues to be Year Round Play.

Another Good ACL Article

Posted in Guest Authors, Injuries, Strength Coach Podcast, Updates, Training, Training Females, Youth Training with tags on October 17, 2014 by mboyle1959

Many young athletes get stuck post-ACL tear with no more PT and no ida what to do next. Years ago I helped current Atlanta Falcons and former MBSC assistant turn our post-ACL program into an article for my site. I thought I’d share it with you.

Comprehensive Training Program Post ACL

Nice Contrast/ Complex Article

Posted in Guest Authors, Strength Coach Podcast, Updates, Training, Training Females with tags , on October 1, 2014 by mboyle1959

Carl Valle does a great job tackling a tough topic.

Hacking Your Nervous System with Potentiation Methods

Great Simple Weight Loss Advice

Posted in Fat Loss, Guest Authors, Media, Nutrition, Training Females with tags on September 25, 2014 by mboyle1959

Take a few tips from Cornell researcher and author Brian Wansink

9 Ways to Lose Weight by Rearranging Your Kitchen

MBSC Internship Part 5

Posted in Guest Authors, MBSC News, Strength Coach Podcast, 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

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

The One Dumbbell In-Season Program

Posted in Hockey, MBSC News, 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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