Here’s another great article for parents and youth hockey coaches on developing athleticism.
Archive for the Training Females Category
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.
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.
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.
Our 18th summer program starts on Monday. It’s crazy how time flies. We still have a few spots available for late morning in both Woburn and North Andover.
PS- If you are still in school for another week you can come in the afternoon for a week or two if needed.
I received this via email yesterday and thought I’d share it. I’m in the process of writing a second edition of Functional Training for Sports ( my first book in 2004) and will clear stuff like this up…
Hey, Coach!- I’m designing my first strength program and had two questions for you:
Q 1) I am using your template for a 3-day strength program from Functional Training for Sports, and it calls for Double Leg Knee Dominant exercises on Day 1 and Day 3. I am much more in favor of single leg exercises, and there’s no shortage of Single Leg Knee Dominant exercises, so I wanted to know if substituting the double leg exercises for a Rear Foot Elevated Squat and a Split Stance Squat Progression would be okay? I remember reading that you were slowly progressing towards an ALL single leg training philosophy, but didn’t know if you had attempted it with any success yet. I am a track and field athlete, if that would make any difference in the matter.
A- We have not gone quite all the way yet with healthy athletes. Day 1 has Trap Bar Deadlift ( actually a hip dominant or hybrid) as our only bilateral strength exercise of the week.
Leading me into my second question…
Q 2) In your Advances in Functional Training, I recall you classifying Lunge-type exercises as Hip Dominant, although it can be confused with a Knee Dominant exercise very easily. If I were to use Lunge-type exercises as a Knee Dominant exercise in my program, would I risk under training a true Knee Movement, or would it not be an issue? (Didn’t quite know how to word that one )
A- Almost true. We would classify slideboard lunge as hip dominant but conventional lunges as knee dominant. I would not worry about being too hip dominant if you get Rear Foot Elevated One Leg Squats and true one leg squats once each.