Archive for the Injuries Category

Questions from New Functional Training for Sports and FSC 6

Posted in Core training, Injuries, Low Back Pain, MBSC News, StrengthCoach.com Updates, Training on January 13, 2017 by mboyle1959

I got a few questions from someone who had bought New Functional Training for Sports

NewFTFS_Coverand Functional Strength Coach 6.0fsc6webimageso, I figured, why not make it into a blog post? So, here goes.

1. What is your opinion about RFESS jumps? Can they be used to develop power?

I love rear foot elevated split squat jumps as well as explosive step ups as power exercises. We do both

2. Why do you emphasize a 5 second holds in quadruped opposite extensions and other exercises?

We use five second holds to eliminate momentum and cheating. My old friend Al Visnick ( a PT) once said “if you want to develop stabilizers, you need to give them time to stabilize”.

3. Why you do not want your athletes and clients to hold plank for longer than 30 seconds?

In a word, because it’s boring. I just can’t see any reason to do it.

4. What number exercise ratios would you suggest between anti-rotation, anti-extension and anti-lateral flexion exercises? Are there any recommended stability levels?

Ideally I’d love to have 2 of each per week. In a four day program we can generally do that. In a two day we might get one anti-extension and one anti-lateral flexion.

 

PS- if you want your questions answered every day, why not check out Strengthcoach.com ? It’s the best choice for strength and conditioning information on the internet.

Do Rear Foot Elevated Split Squats Cause Back Pain?

Posted in Core training, Injuries, Low Back Pain, Strength Coach Podcast, StrengthCoach.com Updates, Training with tags on June 10, 2016 by mboyle1959

I just got back from speaking at the Perform Better Summit in Orlando.  Before 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. ( to finish reading, click here…)

 

Does It Hurt?

Posted in Injuries, Low Back Pain, MBSC News, Random Thoughts, Strength Coach Podcast, StrengthCoach.com Updates, Training with tags on March 25, 2016 by mboyle1959

I can’t tell you how many times I say the same thing. People ask “should I do ____?”

I always answer Does It Hurt?

This might be my favorite article I’ve ever written.

Does It Hurt?

Hand_Crushed

Unilateral Plyometrics in a Rehab Setting

Posted in Injuries, Low Back Pain, MBSC News, StrengthCoach.com Updates, Training, Uncategorized with tags on March 14, 2016 by mboyle1959

No lower extremity rehab process is complete until the athlete or client can control eccentric actions on a single leg. Unfortunately, the process of getting an athlete to take off and land on one leg can be a difficult one. Frequently athletes are cleared to participate in sports who have not done any single leg plyometric activities.

In order to truly understand lower extremity rehab it is important to understand the difference between unilateral take offs and landings and bilateral takeoffs and landings. It is also important to understand that running is a just series of unilateral takeoffs and landings.

In rehab settings, unilateral strength exercises like step ups, step downs and various types of single leg squats are widely performed and widely accepted. However, the process of extending or expanding the rehab into the area of eccentric strength and power is more difficult and probably given less consideration.

To further clarify, think of eccentric strength as the braking system. Any client who has experienced a lower body injury or who is returning from a lower body surgery must be able to land effectively to avoid re-injury.

These landings take three forms:

Jumps- a double leg take off followed by a double leg landing


Hops- a single leg take off followed by a landing on the same limb


Bounds- a single leg take off followed by a landing on the opposite limb

What becomes difficult for therapists and athletic trainers is figuring out how to gradually return an athlete to jumping, hopping and bounding as a sequential part of the rehab process. Unfortunately in most rehab settings bodyweight is a constant that must be accounted for.

In order to counter the effect of bodyweight we utilize equipment like the MVP Shuttle and Total Gym Jump Trainer. Both pieces allow athletes to jump and eventually hop with loads that are less than bodyweight. With both pieces we are able to add velocity and a graduated eccentric load.

totalgym

If you are involved in lower extremity rehab one or both of these pieces becomes a “must have” in your clinical setting. The great thing about both pieces is that you can work towards bodyweight jumps and hops in a very gradual way in conjunction with your lower body, strength oriented, rehab progressions.

It is important to remember that in sport what goes up, must come down and that for every action, there is an equal and opposite reaction. The patella-femoral issues we see so often in rehab are very likely caused, at least in part, by our inability to properly develop the essential braking system. Remember, restoring the ability of the system to move from zero to sixty is inconsequential when there is no braking system.

If your job is rehab, you owe it to yourself and your athletes to take the time to experiment with both the MVP Shuttle and the Total Gym Jump Trainer.

 

Rear Foot Elevated Split Squat vs Back Squat?

Posted in Hockey, Injuries, Low Back Pain, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females with tags on March 8, 2016 by mboyle1959

Although the results of this study have been posted before this article does a nice job breaking things down.

http://www.strengthandconditioningresearch.com/promotions/newsletter/rear-foot-elevated-split-squat/

The funny thing is now the squat people are trying to paint the RFESS as dangerous ( damages the pelvic ring?). This seems to be a a totally unfounded Hail Mary pass as the results pile up.

Here’s 2 time Olympian Meghan Duggan with 160×10

PS- we have next to zero injury issues with RFESS vs, about 20% on average with back squats.

 

My Most Controversial Video Clip Ever

Posted in Injuries, Low Back Pain, MBSC News, Seminars, Strength Coach Podcast, StrengthCoach.com Updates, Training with tags , on February 8, 2016 by mboyle1959

In 2009 Pat Beith pulled this clip from the footage of Functional Strength Coach 3 to stimulate some interest in the product. Boy did it ever. Please watch the clip in it’s entirety before reacting.

The Joint by Joint Approach to Training

Posted in Core training, Injuries, Low Back Pain, Strength Coach Podcast, StrengthCoach.com Updates, Training, Uncategorized with tags on February 2, 2016 by mboyle1959

I’m not sure when I wrote this but, I’m going to say 2007. It was originally a T-Nation piece. Others have “borrowed” from this thought process so often that many of you may have missed the original article. In the process of writing The New Functional Training for Sports I realized this would be a good “repost”.

“We get old too soon and smart too late.” Swedish Proverb My good friend, Physical Therapist Gray Cook, has a gift for simplifying complex topics. I envy his ability to succinctly take a complicated thought process and make the idea appear simple. In a recent conversation about the effect of training on the body, Cook produced one of the most lucid thought processes I have ever heard.

to finish reading A Joint by Joint Approach to Training on StrengthCoach.com, click here