Archive for the Training Category

Complete Core Questions

Posted in Core training, Low Back Pain, MBSC News, Training with tags , , on November 16, 2017 by mboyle1959

I’ve been getting some great questions from viewers of Complete Core and, figured the best way to answer was via a blog post.

1. Recently I was in a seminar by a good physiotherapist. She told us that we can’t make the little core muscles stronger (i.e. multifidus) like the big ones (i.e. rectus abdominis, oblique). But we can make them more skillfull, so they could know when to swicth on and off. That is what she called stability. And she said it is a great way to use unstabile surfaces like big balls. For example lie on a big ball with the stomach and raise the left leg and right arm. In the “What is the core” video you seemed to don’t like the use of balls. What is your opinion on this?
A- We don’t use the stability ball much any more. I think we can do the same quadruped type exercises without the ball and, the effect will be far more “real world”. I think if you look at the quadruped section you can see that core stability ( in my opinion) is being able to move the hips or shoulders without the spine compensating. I’m not sure if the addition of the stability ball helps.
2. I think I have a good book for you. When you mentioned swimming under the pool I thought you might want to read this.
Patrick McKeown – The Oxygen Advantage
This is a revolutionary book about nose breathing and CO2 tolerance. I use this on myself and clients and have big results. Better recovery (short and long term), health and mental fitness. I think you can use this with your athletes too.
A- I’ll check it out. I think we are going to see much more interest in how we breath over the next few years. That is why I spent so much time on it. I was completely wrong about breathing and readily admit it.
3. I know that sit-ups and crunches are bad for the spine, but I didn’t know that leg raises were bad. Are leg raises, L-sit holds and hollow body holds bad for our spine or do they just not help build a better core?
 So my question is am I hurting my people with these exercises or do these exercises not help them to achieve  better core mechanics?
A- I’ll answer 3 and 4 together below as they are related. 
4. Also I think you mentioned (57:50 in the video) that we would never do hanging leg raises in a functional way. But when you climb a rope while using your legs, I think you do the a hanging leg raise. You have a high grip, then you raise your legs as high as possible, hook the rope with your legs, you “squat up” with your legs and then re-grip again higher. Also it is true that when you rope a climb like this you don’t raise your extended legs just your flexed legs.
A- I am not a fan of leg raises. As I mentioned in the video I’m not a fan of long lever hip flexion. With the exception of punters in American football, divers and gymnasts, very few people will use long lever hip flexion. I have also found that those with longer legs can get back pain from hip flexor oriented leg work. I think if your athletes climb ropes, they might need that function?
5. I would like to ask if some of the exercises I have used before are healthy or not in your opinion:
Is the Twist holds rotation of the thoracic or the lumbar spine?:

A- Absolutely lumbar. I would never do this under any circumstances. Ask yourself, why you do it?
Same question as above about the Windshield wipers?

A- Another exercise I would put in “silly, waste of time category”. Again, ask yourself “why would I do that “? 
Kettlebell windmills (if the the flexion happens in the hips and not in the lateral flexion of the spine)?

A- I like Steve but, would never do these either. I like them even less with the slam. I guess my question in every case is ” why are you doing this” and ” what do you expect to accomplish”. I think as you view the examples in the program you’ll see that we really cover why, what and how.
Check out Complete Core and see what you think?
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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.

Karaoke vs Carioca?

Posted in MBSC News, Random Thoughts, Training, Youth Training on January 12, 2017 by mboyle1959

If I see this again, I’m going to scream.

I got an athletes warm-up that had them doing karaoke. Now, karaoke is fun but, it’s not a warm-up.

This is karaoke , really bad Tina Turner, but karaoke.

This is carioca, a lateral movement drill that is appropriate for warm-up

Please, stop confusing the two. It makes me crazy.

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…)

 

The Accountability Problem in Youth Sports

Posted in Guest Authors, Training, Youth Training on May 6, 2016 by mboyle1959

This is another great piece from the people at Changing the Game Project.

I think as parents we can all have bad days at the field or the rink but this is a great reminder of how it should be.

The Accountability Problem in Youth Sports

“Thanks so much for your talk the other day,” wrote a coach from Calgary, Alberta to us recently. “It was so refreshing to hear that message, especially in light of the news I returned home to.”

“My friend spent the weekend coaching his son at a spring hockey tournament for 9 and 10 year olds,” he wrote. “He’s a pretty level headed guy and cares about the kids a lot, but the stories from the tournament were scary. He told me about three coaches getting kicked out for arguing with refs. He told me about a grandpa getting kicked out for arguing with refs. He told me about parents from his team asking other parents to please stop swearing at the kids from the stands. He told me about one kid cold-cocking another off a faceoff.”

The Accountability Problem in Youth Sports

 

Summer Training for Nine Year Olds

Posted in Hockey, MBSC News, Training, Youth Training with tags on April 28, 2016 by mboyle1959

I  wanted to re-post this again as we move into the summer. This was originally written a few years ago in response to a question for a former athlete.

With the new Facebook and Twitter feeds I think it will get a lot more views.

Q- I need to put together a summer plan for my 9 yr old hockey team. Obviously I don’t want to look like a crazy person, but it would be something that I think could be good for my own kids as well. Is it too young?

My first reaction was to say “are you crazy”? Instead, slightly tongue-in-cheek I developed the plan below.

Step 1- play another sport. Lacrosse is highly recommended as it has similar skills to hockey although baseball is fine. This does not mean another sport in addition to hockey. Summer is the off season.

Step 2- Cancel all hockey camp registrations except 1 week. Pick your favorite that has the largest number of your friends attending and go to that one. Ideally look for a camp that only has you on the ice once a day. No need to get blisters. You won’t get better in a week anyway.

Step 3- Cancel any summer hockey leagues you are scheduled for. The best players in the world never play summer hockey and, they never have. The only conceivable exception would be a weekly skill session lasting one hour. Another exception would be “play”. If ice is available and the kids can play, let them. Please remember play means NO COACHES or COACHING.

Step 4- Reread steps 1-3. Acknowledge that the key problem in youth sports is parents applying adult values to children’s activities.

Step 5- Go to the nearest bike shop. Get nice bikes for everyone in the family

Step 6- Ride the bikes, not in a race. For fun. Maybe put a few hockey cards in the spokes to make noise.

Step 7- Head to Walmart and buy fishing rods.

Step 8- Take the fishing rods to the nearest lake and fish.

Now that is an off-season plan for any nine year old.

Power Athlete Podcast

Posted in MBSC News, Media, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females, Youth Training with tags on April 5, 2016 by mboyle1959

A few weeks ago I went on the Power Athlete Podcast with John Welbourn and Luke Summers and talked training. Interesting conversation with the guys that developed Crossfit Football

Here’s the link:

Power Athlete Podcast