The folks at CONQA Sport posted a great blog about the dangers of early specialization. Really well written.
Archive for the Strength Coach Podcast Category
More On Why We Don’t Squat
Posted in Injuries, Low Back Pain, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females, Uncategorized, Youth Training with tags Should you do back squats? Are squats safe? on January 23, 2016 by mboyle1959A recent thread on our StrengthCoach.com site made me realize I need to continue to write about why we don’t squat. I still don’t think people realize that my decision to stop doing back and front squats was not a knee jerk, attention grabbing ploy but rather the culmination of a twenty year long thought process. Our changes were based on years of lifting, coaching and observation. Our decision to switch to unilateral exercises was based on three thoughts:
1- Number of back issues we were seeing in our groups. Our number one mandate is “do no harm”. Although we did not have many serious back issues I would say at any given time in our collegiate strength program a minimum of 10-20 percent of our athletes would be dealing with back pain that limited the athlete and caused us to modify their training. I struggled to accept the idea that some peoples back were just going to hurt.
2- Number of athletes trained in a group environment. This is important. Any change in our programming has to be wholesale. You can’t run a collegiate strength and conditioning program or a private one without a philosophy. I felt we either going to use the back squat or front squat as a major lift or we weren’t. Any in between was going to cause problems. In our “monkey see, monkey do” world it is tough to explain to athletes why some will use one lift and others will not. What we do with one person effects everyone else in the facility. You can’t let someone squat and then someone else not. It just creates problems.
3- The “functional” thought process. Although some might view this as most important, the previous two occupied more of my thought process early on. However, it’s tough to avoid the idea that we primarily run and jump off one leg?
My decision to switch to a program of primarily unilateral exercises is really about psychology and group think. I think squatting might be fine if you only did personal training and no one ever saw anyone else train.
However I’m not sure how realistic that is.
Lets be honest, there is a real minority of people who are naturally good squatters. I’d liken it to a Bell Curve. 20% were made to do it and do it right the first time. 20% are awful and will probably never do it well. 60% are somewhere on the curve?
It’s 80-20 in reverse. ( This is the start of another article/ blog post I think). 80 percent of people you will deal with will have trouble squatting. The remaining 20% who squat well will then spend lots of time criticizing those of us who acknowledge the 80%. Just remember, it’s rarely a bad squatter with back pain who is advocating squatting.
7 Days to the MBSC Winter Seminar
Posted in Core training, Injuries, Low Back Pain, MBSC News, Seminars, Strength Coach Podcast, StrengthCoach.com Updates with tags MBSC Winter Seminar on January 9, 2016 by mboyle1959The MBSC Winter Seminar is only 7 days away. Have you signed up yet? I can guarantee you that Ana Hartmann’s talk will be worth the time invested all by itself.
Do you know that being barefoot may be the key to low back health?
Have you ever thought of shoes as “sensory deprivation chambers for the feet’?
Ana’s talk was our best in-service in years and we are bringing her back to MBSC next Saturday to share her info with you. In addition, you’ll get talks from me ( 25 Mistakes, 25 Years), Kevin Carr, and Marco Sanchez as well as a great hands -on afternoon.
Sign up here http://www.bodybyboyle.com/seminar
How Strong is Strong?
Posted in Hockey, Injuries, Low Back Pain, MBSC News, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females, Youth Training on January 5, 2016 by mboyle1959This is one of my favorite articles…
It’s interesting, ask a strength coach what a good bench press is for a 200 lb male and chances are you’ll get a good answer. Maybe everyone won’t be in agreement but, everyone will have an opinion. Ask a good strength coach what constitutes good single leg strength or good vertical pulling strength and I don’t think you’ll get the same level of agreement or, if everyone will even have an answer. The answer might even be something like “what do you mean?” Last spring and summer I set out to answer both questions. How much single leg strength and upper back strength are actually possible? I think if you are going to train, you need a goal. If we are going to train for strength, we need to know what strong is. The four-minute mile is a great example. In 1957 Roger Bannister broke the four-minute mile. On that day he broke a twelve year old record. By the end of 1957 sixteen runners had also broken the four-minute mile. It’s amazing what someone will do once they have seen that it is possible. Twelve years to break the record and sixteen followers in one year. My goal is to raise the bar on both single leg strength and upper back strength by telling the strength and conditioning world how strong strong might be….
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Progressing to Bodyweight Plyometrics
Posted in Injuries, Low Back Pain, MBSC News, Strength Coach Podcast, StrengthCoach.com Updates, Training with tags Total Gym Jump Trainer on December 30, 2015 by mboyle1959If you are a strength and conditioning coach, you know that power matters. Plyometrics, Olympic lifting and medicine ball throws probably are used in some form in your athletes’ programs.
But, what about your adult clients? Did you know that adults need power training as much or more than athletes? Adults are losing strength and power as they age, however power is lost at a much faster rate. In fact, it’s almost twice as fast. (1.7 to be exact). What does that mean in numbers? It means that if you are losing 10% of your strength you would lose 17% of your power? When you double that loss (20 and 34%) you can see how the loss of power is quickly magnified.
So, does that mean we want to get our adult clients doing box jumps and Olympic lifting? Probably not. There is a little concept we call risk-reward or, risk-benefit. The risk of adults starting a plyometric program or trying to learn to Olympic lift may outweigh the reward? Obviously, you are going to have some adult clients that are fit and healthy and simple plyometric exercises may be fine for them.
But what about older clients, or overweight clients? How do we help these folks stop the loss of power and in fact begin to regain it?
To do this we need to defeat our big enemy, gravity. The combination of body mass and gravity can create some real problems when training older clients, overweight clients or clients that combine the two (older and overweight). We need to find a way to get these folks to move with speed but, safely. We need to find a way to reduce both weight and gravity.
Sounds a little bit like a high school science experiment, doesn’t it? We can obviously reduce weight with diet but, that takes time. We can fight gravity by gaining strength, particularly in the lower body, but that also takes time.
Thankfully, there are two tools on the market that do in fact allow us to move with speed using loads less than bodyweight. One is the Total Gym Jump Trainer, the other is the MVP Shuttle. Having at least one of these pieces in your facility is essential if you are going to be training adult clients or, doing any type of rehab work.
The two pieces are somewhat similar. Both appear at first glance to be some version of a leg press machine but, they are far more than that. Both pieces actually allow horizontal jumping in an environment that reduces the effect of gravity. Both also incorporate elastic bands to create resistance. For years, the MVP Shuttle was the only commercial grade piece that allowed jumping in a gravity reduced environment. Total Gym has recently entered the field with a commercial piece that has a few features not present in the MVP Shuttle. The Total Gym Jump Trainer allows the user to move from a horizontal position toward a more vertical position. Load can be strictly bodyweight and increased by changing the incline of the machine or, elastic bands can be added in each position. The Total Gym adjusts toward the vertical to increase the percentage of bodyweight being used.
The Total Gym Jump Trainer (as assembled for fitness) begins at 46 % at the lowest angle of 20 degrees and then adjusts up in 7 increments topping out at 78% of bodyweight at an angle of 36 degrees. Assembled for rehab it begins at 27 % at the lowest angle of 12 degrees and then adjusts up in 7 increments topping out at 66% of bodyweight at an angle of 30 degrees. Up to 70 lbs of bungee can be added to any of these levels.
The Shuttle instead remains basically horizontal and increases resistance via the elastic bands.
The result in both cases is that a rehab client, an older adult or an overweight client can begin to jump with loads far less than bodyweight.
Both the MVP Shuttle and the Total Gym Jump Trainer can also be used in a rehab setting to introduce single leg plyometrics to injured clients and athletes. In fact the application of both pieces is probably more limited by the imagination of the coach or trainer than by the machine itself. An athlete returning from an ACL injury can begin jumps or hops far sooner when one of these pieces are used than would be possibly with bodyweight as the load.
Although I would not consider myself a machine person, I would go so far as to tell you that one of these two tools is an essential machine for every facility. If you have adult clients, young clients or rehab clients I would encourage you to “test drive” one of these two pieces.
Agility Ladder, Speed Ladder, Warm-up Ladder
Posted in MBSC News, Random Thoughts, Seminars, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females, Youth Training with tags Agility ladder, Foot speed, speed ladder on December 30, 2015 by mboyle1959I’m not sure what prompts people to write the things that they do but, periodically the old “ladders are useless” post pops up on Facebook or Twitter. I need to be honest, if you think getting good at ladder drills makes you quicker or more agile, you are probably wrong. However, if you think ladders are useless and a waste of time, you are definitely wrong. Ladders are great for kids as they can help improve coordination and brain-muscle connections. For higher level athletes they are simply a great tool for multi-planar warm-up.
Take a second and read this article I wrote for my StrengthCoach.com site a few years ago:
A couple of threads on the StrengthCoach.com forum got me thinking about the question of foot speed and athletes. I can’t tell you how often I hear a parent or a coach ask, “How can I improve my son’s/daughter’s/ athlete’s foot speed or agility?” It seems everyone always wants the shortcut and the quick fix. The better question might be “Do you think you can improve foot speed?” or maybe even the larger question, “Does foot speed even matter?”
to finish reading, click here
Are Box Jumps Even Plyometrics?
Posted in MBSC News, Seminars, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females, Youth Training with tags Plyometric Training on December 21, 2015 by mboyle1959Box jumping has been the subject of the week. I’m amazed that a simple post could generate so much interest. The truth is that box jumps are just that, a jumping exercise. They lack the reactive component that distinguishes a plyometric exercise from just jumping. Here’s an article that will get you thinking and learning about plyometric training.
Plyometric Training
Numerous articles have been written about plyometric training for athletes. Very few have detailed progressive programs that take into account the need for a system of training that can be applied to a broad range of athletes. Although the works of Chu, Radcliffe and Gambetta were outstanding at the time of their writing, very little has been written in the last ten years that connects our current knowledge of functional training with how to design and implement a system of plyometric exercises. In order to fully understand plyometrics, we must look at basics like terminology, volume and frequency.
Terminology:
The first area that needs to be addressed in the area of plyometric training is terminology. The language of plyometrics must be universal so that any coach or athlete can view the program of any other coach or athlete and understand the exercises without photos or video. The discrepancies in terminology were first brought to my attention by Mike Clark of the National Academy of SportsMedicine. Clark pointed out in a 2000 lecture that many coaches currently used names to describe plyometric exercises that were not properly descriptive of the movement. Clark went on to detail the types of exercises and the specific actions:
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Box Jump Stupidity Part 3
Posted in Injuries, MBSC News, Random Thoughts, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females, Uncategorized on December 15, 2015 by mboyle1959The internet is an endless supplier of blog fodder. Parts one and two of my Box Jump series got 1000’s of views and lots of comments. You can look back in the previous posts for part 1 and 2 if you haven’t read them. Check out this picture ( it was in the first post)
This might be the ultimate in foolishness. The guy in the picture is jumping onto a pile of bumper plates while the training partner tries to steady the shifting pile with his foot. This is a lawsuit waiting to happen. You have to love the internet.
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