Archive for the Youth Training Category

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

Being an MBSC Intern Part 2

Posted in Guest Authors, MBSC News, Random Thoughts, Training, Training Females, Youth Training with tags , on July 22, 2014 by mboyle1959

Here is part two Daniel Breens’ series about his internship at Mike Boyle Strength and Conditioning.

Being an MBSC Intern Part 2

Does Your Ten Year Old Play One Sport? Read This.

Posted in Guest Authors, Injuries, MBSC News, Media, Training, Training Females, Youth Training with tags , on July 16, 2014 by mboyle1959

Here’s another piece in the anti early specialization arsenal. Why can’t parents get this?

ESPN The Kids Are Alright?

Nice Piece on MBSC Client Mike Grier at the Select 17’s

Posted in Hockey, MBSC News, Media, Training, Uncategorized, Youth Training with tags on July 9, 2014 by mboyle1959

Former long time MBSC client Mike Grier is coaching at the Select 17 camp.

Take a peek

Grier Grooms Next Generation at the Select 17’s

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.

Keeping the Horse in Front of the Cart

Posted in Hockey, Injuries, Low Back Pain, MBSC News, Media, Random Thoughts, StrengthCoach.com Updates, Training, Youth Training on June 29, 2014 by mboyle1959

A friend saw this slide from Functional Strength Coach 5 putting the cart before the horse
on a Twitter feed and asked me to explain. Putting the cart before the horse is literally an analogy for putting things in the wrong order. If we can view methods ( Olympic lifting, plyometrics, etc.) as the cart and safety as the horse we must see that safety trumps methods. We must consider safety as we consider methods. Many coaches use a one-size-fits-all type of approach and this is in my mind putting the cart in front of the horse. As we develop a program we must first consider the audience. What I might consider safe for an eighteen year old collegiate athlete might be risky for a soccer mom. What I consider safe the eighteen year old hockey player might be risky for the 30 year old veteran. Methods can vary based on the audience. If we place methods first ( i.e everyone does Olympic lifts regardless of age or experience) than we place the cart in front of the horse. The key to good training is keep the horse in front of the cart. The audience determines the method. Does that help?

Have You Seen Functional Strength Coach 5?

Posted in Core training, Hockey, Injuries, Low Back Pain, MBSC News, Media, Seminars, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females, Youth Training with tags , , on June 27, 2014 by mboyle1959

Every once in a while it pays to ask. Have you seen Functional Strength Coach 5? Take a look at what one of our former MBSC Mentorship attendees had to say about Functional Strength Coach 5.

In an information age that can easily confuse and overload (as well as break the bank of) the less experienced coach/trainer, Functional Strength Coach 5 is 7 hours of information that will simplify the process. It will put the less experienced on a path of Mike Boyle’s philosophies that have proven to be successful on every level. You will find yourself saying “this stuff finally makes sense” and gain more confidence in your abilities to train others. Even though I have studied and implemented Mike’s system for 13 years, I found many more tweaks that will make my coaching better. I also found myself motivated to “stay the course” and realize good fundamental philosophies should always be the backbone of any good program. Thanks Mike for sharing so much priceless information in Functional Strength Coach 5. Sean Ross, Ross Strength and Speed

If you are interested you can go to Functional Strength Coach 5 to order.

The MBSC Internship Experience 2014

Posted in Guest Authors, MBSC News, Seminars, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females, Youth Training with tags on June 24, 2014 by mboyle1959

Daniel Breen is a young Irish strength and conditioning coach interning at Mike Boyle Strength and Conditioning. He writes about his experiences over the past two weeks here

Another Must Read For Parents!

Posted in Injuries, Low Back Pain, MBSC News, Media, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females, Youth Training with tags , , on June 18, 2014 by mboyle1959

Please read this regardless of what sport your child plays.

Two big takeaways:

1- Kids of rich parents get hurt MORE! ( socio-ecomonic status was a predictor of injury risk but, probably not like you think)
2- Elite athletes specialized later than their sub-elite counterparts! So many great pros were multi-sport athletes. We had two Red Sox pitchers last year who did not pitch until they signed major league contracts. One was a Junior College Quarterback and first baseman ( now an elite pitcher), one played college basketball in addition to baseball.

Sports Should be Childs Play

Building Strength Without Muscle Mass?

Posted in MBSC News, Random Thoughts, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females, Uncategorized, Youth Training on June 17, 2014 by mboyle1959

Got this question from a reader?

“I coach Cross Country and Wrestling athletes. They want to get stronger but do not want to
build lots of mass. I have read a variety of opinions from only body weight to
low rep/high weight to high rep/low weight”

I submitted a version of this to PTontheNet in 2005 and also published similar thoughts on my StrengthCoach.com site.

In order to effectively and honestly develop training programs it is important to revisit what we know or more importantly, what we think we know, about the development of hypertrophy. I must confess that I’m not a hypertrophy expert. I discovered this information mostly by accident. I train primarily athletes and generally don’t worry about hypertrophy to any great degree. I began to question what I had always taken for granted about hypertrophy. Recently I’ve begun to look at some of the accepted ideas about training in general, and about hypertrophy in particular, that many of us in the fields of strength and conditioning and personal training seem to accept as factual. Lets take a look at some of these myths about hypertrophy:

1) Do bodyweight exercises to avoid hypertrophy?

Lets ask ourselves a simple question. Do muscles have the capability to recognize type of resistance? Can a muscle tell the difference between a weight, a band or a spring? How about a dumbbell or the weight of the human body? I don’t believe so. One of my favorite lines of bull is the old “ this exercise or training method will give you long, lean muscles like a dancer”. This is akin to telling people you can turn an apple into an orange right before their eyes. You can no more make a short stocky female client have long lean muscles like a dancer than you make someone taller. Exercise will remove subcutaneous bodyfat and reduce intramuscular fat stores but, changing the source of resistance in a resistance-based exercise will not produce a muscle that appears different and or larger. Muscles can’t tell the difference between resistance generated by a piece of iron, your own bodyweight or by a piece of rubber. Weights can be hard, bodyweight can be hard, bands can be hard.

If weight training had to be done with a free weight to produce hypertrophy then lat pulldowns would be a better exercise than chinups for upper back development. Thousands of bodybuilding articles tell us the opposite but, the resistance in a chin-up is “only” bodyweight. If we don’t want hypertrophy than don’t do light weights and more reps. I think the common prescription to avoid hypertrophy ( light weights, lots of reps) leans more towards a bodybuilding, mass producing prescription than away from it. If I wanted less hypertrophy, I would stay in the 5-6 rep range with higher loads and less sets. Bottom line, you can produce hypertrophy with weights or without.

3) Lift light weights and do more reps?

Light weight is an oxymoron. Why would anyone lift light weights? I often talk to trainees, particularly females who say something like “ I have 8 pound dumbbells and I do the same routine three times a week”. When I ask them how long they have been doing this they often say, “The last two years”. My response is, “Wow, by my estimation you’ve wasted about 100 weeks of training”. Usually their response is, “I don’t want to get too big”. This is one of my favorites. Ask a natural bodybuilder how much time and effort goes into gaining ten pounds of muscle. Most male natural bodybuilders will tell you that it takes about a year to gain ten pounds of quality muscle. For a female this could be two years. Isn’t it great that our 8 lb dumbbell waving female client is concerned about too much hypertrophy. I recently trained a golfer with the same concerns. He didn’t want to gain too much size. He thought it would hurt his swing. I had the same response to him that I do to most female clients, “Don’t worry about it”. Gaining size takes a lot of time and effort. It’s like someone saying “I don’t read, I don’t want to get too smart”.

The Truth About Hypertrophy

The fact of the matter is that hypertrophy may be the goal for some clients and considered an unwanted byproduct of training by others. In either case it should not be a great concern. The reality is that hypertrophy for most, non-anabolic using clients, is in fact hard to come by. An unfortunate problem with hypertrophy training is that our concept of how to train for hypertrophy has been heavily influenced by steroid users. If a client wants to weight train but has no desire for hypertrophy I would perform 5-6 reps per set. I would avoid the conventional three to four exercises per body-part favored by the bodybuilding crowd. I would perform one or two exercises for each movement pattern but, stay in the 5-6 rep range.

The public is uninformed and often as trainers we’re just playing along. We talk to clients about tone, and about changing muscle structure ( long dancers muscles). I just hope that people in the industry can see that this is salesmanship and not science. I have an idea. Why not tell our athletes and clients the truth? When your female client says “ I don’t want to get too big”, tell her the truth. Say, Don’t worry I’m not sure you’ll train hard enough to produce much muscle anyway. Your athletes are worried about getting too big? Tell them not worry about getting big because it takes a huge amount of work and great genetics.

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