Archive for the Youth Training Category

Undulating Periodization and Load Selection

Posted in Injuries, Low Back Pain, MBSC News, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females, Uncategorized, Youth Training with tags on September 23, 2015 by mboyle1959

Got a great  question via email after our Certified Functional Strength Coach course in Germany

I’m trying to set up my own peridization model that works for my clients. The problem is that I have no clue at what intensity I should program things like SLDL or RFESS.

I have data for bench, deadlift, chin-up, Over-Head-Press, and Front-Squat. Which percentage of my bench max can I use for the incline dumbell bench press for example?

What about deadlift max to SLDL? So One-Leg to Two-Legs?
Are there any good % from the big“ lifts to use for those single leg Lifts?

First off, great questions I’ll try to answer one at a time. To better understand our periodization model, read this:   Variety in Strength Training

1- Bench to dumbbell incline is the easiest. You need to remember that none of these conversions are perfect but, they work well to start. When we think bilateral to dumbbells we think 80% so for dumbbell bench press take 80 your bench rep max and divide by 2.

Example  100K x 5 in the bench press would be 40K dumbbells. ( .8×100)/2

To go from bench to incline we would again take 80% so the incline number would be 32K. Does that make sense. To make it easy you can do 64% ( 8×8) and divide by two.

2- Deadlift to SLDL and squat to RFESS won’t work as well. In a trained athlete who is experienced with the unilateral lifts there will be some relationships that work but, they will never work for beginners. Our trained athletes could split squat and front squat the same weights?

Ideally RFESS and 1 Leg SLDL will be pretty much equal but, that rarely happens. I like to start with regular split squat first using bodyweight and then progressing to the goblet position and then just use a progressive resistance approach. Think 2-4 K per week.

Hope this helps.

To Clean or not to Clean, That is the Question

Posted in Injuries, Low Back Pain, MBSC News, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females, Youth Training with tags , , on September 19, 2015 by mboyle1959

Great article from our free articles section on Why We Still Clean.

As I’ve said over and over, I love StrengthCoach.com because it supplies me with a never-ending supply of article ideas. Recently we had a forum discussion, and then an article, on performing rack pulls versus performing hang cleans as a power development exercise. Some coaches supported the idea of using rack pulls as a substitute for hang cleans; however, at Mike Boyle Strength Conditioning, we remain “clean people”. In fact, we teach all our young athletes to Olympic lift. If you are healthy you will Olympic lift in our system.

to finish click here Why We Still Clean

Big Brother May Be Making You Get Certified?

Posted in MBSC News, StrengthCoach.com Updates, Training, Training Females, Youth Training with tags on September 16, 2015 by mboyle1959

My friend ( and PTA) Michael Mullin sent this to me

Personal Trainer Ruling in Washington May Disrupt Fitness Industry

Wonder who is behind this? I’ll bet the big cert companies are pushing themselves. I wonder if the NSCA has a lobbyist?

Better yet, they are going to let PT’s tell us how to be trainers?

Thoughts?

Trainers Helping or Hurting

Posted in MBSC News, Media, StrengthCoach.com Updates, Training, Training Females, Youth Training on August 29, 2015 by mboyle1959

I can’t believe I missed this article in USA Today.  ( thanks to Vince McConnell for sending the link)

Trainers Helping or Hurting

You may need to subscribe to Pressreader to get it.

It’s an interesting article because it shows how some  strength coaches are giving the rest of us a bad name. I think it’s funny that a kid training and working hard to get better can be spun into something bad but, that is what this article tries to portray.

Unfortunately strength and conditioning coaches having signing day parties certainly doesn’t help our industry.

I’d love to hear some thoughts after you read it.

( PS- in the small world category I coached Roger Harriot, one of the coaches quoted in the article,  at BU in the 90’s)

Great Piece on Developing Athleticism

Posted in Guest Authors, Hockey, StrengthCoach.com Updates, Training, Training Females, Youth Training on July 25, 2015 by mboyle1959

Here’s another great article for parents and youth hockey coaches on developing athleticism.

7 Tips to Developing Athleticism

Development vs Winning

Posted in Guest Authors, Hockey, Media, Training, Training Females, Youth Training with tags on July 14, 2015 by mboyle1959

This piece could just as easy be hockey as soccer.

Development vs Winning

However in hockey you can even eliminate the one pass and just let your best player go end to end and get you goals.

However, as the game progresses you continually find kids who don’t know how to play hockey.

Think about this quote. I asked my squirt aged son ( age 10) whether he liked cross ice or full ice. His typical response FULL ICE. I asked why. His answer MORE BREAKAWAYS!

This is analogous to me asking him if he likes ice cream or salad. We know the answer. Just remember, it’s not about what a kid likes ( or a parent) it’s about what’s good for them.

We are the adults, we get to choose. When we choose winning at the young ages we actually program for failure later.

For All Youth Sports Parents- PLEASE READ

Posted in Guest Authors, Injuries, MBSC News, Media, Training, Training Females, Youth Training with tags on July 12, 2015 by mboyle1959

This is an absolute, must read,  classic. I see this every day in our town. You can’t buy athletic success but, you certainly can pay to get your children more screwed up. I have always told parents “follow the money”.

Early specialization is both a developmental and social mistake. Don’t get sucked in. The best preparation for young kids ( 8-13) is multi-sport participation. Save your money.

Elite at 10?

 

Lessons From Martin St. Louis

Posted in Guest Authors, Hockey, Training, Youth Training with tags , on July 11, 2015 by mboyle1959

This article came from John O’Sullivan of Changing the Game Project. I had the pleasure to meet Martin St. Louis and think his story inspires everyone but, particularly those told they were too small, too slow or, too something else to make it.

http://changingthegameproject.com/an-uncommon-man-life-lessons-from-a-true-sports-role-model/

MBSC Summer Program Starts Monday

Posted in Core training, Fat Loss, Hockey, Injuries, Low Back Pain, MBSC News, Media, Training, Training Females, Youth Training with tags , on June 12, 2015 by mboyle1959

Our 18th summer program starts on Monday. It’s crazy how time flies. We still have a few spots available for late morning in both Woburn and North Andover.

PS- If you are still in school for another week you can come in the afternoon for a week or two if needed.

 

 

A Great Programming Question

Posted in MBSC News, Strength Coach Podcast, StrengthCoach.com Updates, Training, Training Females, Youth Training with tags , , on June 5, 2015 by mboyle1959

I received this via email yesterday and thought I’d share it. I’m in the process of writing a second edition of Functional Training for Sports ( my first book in 2004) and will clear stuff like this up…

Hey, Coach!- I’m designing my first strength program and had two questions for you:

Q 1) I am using your template for a 3-day strength program from Functional Training for Sports, and it calls for Double Leg Knee Dominant exercises on Day 1 and Day 3. I am much more in favor of single leg exercises, and there’s no shortage of Single Leg Knee Dominant exercises, so I wanted to know if substituting the double leg exercises for a Rear Foot Elevated Squat and a Split Stance Squat Progression would be okay? I remember reading that you were slowly progressing towards an ALL single leg training philosophy, but didn’t know if you had attempted it with any success yet. I am a track and field athlete, if that would make any difference in the matter.

A- We have not gone quite all the way yet with healthy athletes. Day 1 has Trap Bar Deadlift ( actually a hip dominant or hybrid) as our only bilateral strength exercise of the week.

Leading me into my second question…

Q 2) In your Advances in Functional Training, I recall you classifying Lunge-type exercises as Hip Dominant, although it can be confused with a Knee Dominant exercise very easily. If I were to use Lunge-type exercises as a Knee Dominant exercise in my program, would I risk under training a true Knee Movement, or would it not be an issue? (Didn’t quite know how to word that one )

A- Almost true. We would classify slideboard lunge as hip dominant but conventional lunges as knee dominant. I would not worry about being too hip dominant if you get Rear Foot Elevated One Leg Squats and true one leg squats once each.

Thoughts? Comments?