Archive for the Youth Training Category

MBSC Internship Part 5

Posted in Guest Authors, MBSC News, Strength Coach Podcast, StrengthCoach.com 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, 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

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