To expand upon the exercise selection chart discussion from last month, these training options form the basis of my decision-making and conversations with players as to what they need to focus on over the next four to six weeks in their gym sessions.
As the tactical sector of strength and conditioning grows, so does the awareness, curiosity, and interest from coaches currently in athletics. Here's a quick breakdown if you're considering making the leap from collegiate to tactical strength and conditioning.
Poliquin, Thibadeau, and Schoenfeld, among many other writers and researchers, have popularized this method—performing multiple training sessions within a day. Here's how I set this up for my players within a three-day split program.
Hitting requires an athlete to hinge and load their rear leg. Pitching requires a slight hinge and load in their rear leg prior to delivery. Defensive players need to be able to get into an athletic position to move efficiently and decisively to a ground or fly ball. RDL your athletes!
Let's get inside the minds of the high school athletes working towards a collegiate scholarship. I interview five athletes who share their goals, sacrifices, regrets, and suggestions for coaches and parents reading this.
These sports require a high degree of mobility and stability through the shoulder, place a great deal of stress on the shoulder and elbow, and require an effective and efficient synchronization of the upper and lower limbs—the perfect storm for a specialty bar to keep you safe and sound.
In my new book, Dave Tate reflects, "I still remember the day I looked over, and Blaine was not at the table but outside playing ball with Sheena. He was moving! He was laughing! He was having fun! He was exercising!"
Do you swing more towards one side than the other? I can tell you that I did. So, we decided to try a progression to work both single-leg and double-leg exercises. Here is what the eight weeks looked like for our athletes.
I'm giving more emphasis on "core" than I have ever before. After four weeks of adding in this X work, it's amazing how much better our athletes feel and look while running, doing agilities, and lifting.
To reach peak performance, you must build a solid foundation dedicating time to GPP. Here's how to widen the base with GPP, when to use it, and how to implement it. Download the GPP Giant Circuit to get started.
Lifting your first PR wasn’t the end of training for you. It was hard but it motivated you to get stronger and stronger. The same concept will work for your business through these tumultuous times and I’m here to help share a plan with you today.
Hip thrusts are my go-to exercise for minor league baseball players to improve strength and acceleration. Here's a typical progression I use for my players. And no, we don't load this movement at the start.
Now, it’s time to expect the unexpected, ask questions, be proactive, continue your own education, take it to the edge, sacrifice, present yourself accordingly, hustle, and seven more to-dos (part three of three)!
Now, it’s time to get our hands dirty... Let’s start with the internship search. You have to ask yourself what you want. Assuming you want to be a strength and conditioning coach, ask yourself the following questions (part two of three).
I was very lucky to come from a great undergrad program, which prepared me to handle the demands of big-time strength and conditioning programs. Here's a reference for the college student aspiring to be a strength coach (part one of three).
My football players were being held back by strength deficits that are left underdeveloped in most high school programs—development of speed and maximal strength in the weight room. Here's how I filled in the gaps.
In 2021, we as coaches need to find out what makes our athletes tick and then continue to throw logs on that fire. Some guys need a little, and some need a lot. Over the past 25 years in this business regarding leadership, this is the difference between winning and mediocrity.
Here's what to do and what not do as an intern, graduate assistant, and assistant as you try to climb the ranks. I didn't find these tips by reading a manual, but through the first-hand experience as an intern at Florida International University and an assistant for the Division I HBCU North Carolina Central University.
The program within is called One Big, One Small—there is one major movement, and a secondary movement supports this major movement. It can be used by anyone irrespective of sport or training goal to improve performance or get bigger and stronger.
The gym owners you are going to hear from are from places similar to where you train or have trained. None of these gyms are the big-box gyms that thrive off of selling thousands of memberships for $10.00 a month.
The last time I had the opportunity to train a Division II collegiate football team, I produced their first winning season in five years. The main tools I used were a measuring tape, masking tape, and string.
If you watch games, particularly college football games in the 80s, everyone looked strong. I know they had big pads and all, but so many players just looked the part. They definitely kept strength leakage to a minimum. How?
I believe that the individualization of programming in team sports is the real holy grail of strength and conditioning. The application of the 3x3 programming matrix will ensure that each player will have the best opportunity to improve in the areas of dire need.
During my time in Indianapolis with the Firebirds, I came across pit crews that were training at the same place we were. I volunteered my time to help with training for a season then went on to work exclusively with Chip Ganassi about 16 years ago.
Private gym owners, Chris Janek and Steve Konopka discuss the relationships they've built with high school strength coaches, parents, and athletes to maintain one mission: help athletes reach their full potential in sport.
You will most likely never find yourself in a situation like this. Don't feel bad for yourself by not having access to the weight room and your teammates/coaches. Your competition is probably not training right now. TAKE ADVANTAGE!
We have been analyzing data, scientific and non-scientific research, burned up phone lines talking to everyone and anyone to see what they are doing, and also getting guidelines from our prospective schools or employers about what to do. In the spirit of Leeroy Jenkins, it's time for action!
I’ve said for years that my job (both current and previous careers) is very easy. What I do is not life or death. What I do is empower those around me to improve. So daily I ask myself, what have I done to help?
I write this after fielding many questions during this COVID-19 lockdown period from young strength and conditioning coaches who have either lost their jobs or are at a crossroads of confidence. In some 30 years, I've had 17 strength and conditioning jobs...
A belt is a support mechanism. Your trunk still supports, contracts, and strengthens while wearing a belt and gaining strength. Again, when not used properly, a belt is useless and has downsides. Here's what to know as a coach with a listing of the belts I recommend for high school athletes, college athletes, and lifters.
There are a lot of different leadership qualities that lend themselves to different times and situations. Every leader is different, and there isn't one perfect personality or leadership type. At this time, however, I think there is one leadership quality that is needed most.
From everything we could tell, year two was going to be a great year of advancement, and what we had hoped to be a start to an end of our full-time jobs. But then, life happened: COVID-19, cancer, closure, and more.
The last time I checked, there are places that squat, don’t squat, wicket run, don’t wicket run, Olympic lift, Conjugate, Triphasic, unilateral, bilateral, and whatever else…BUT ALL OF THEIR ATHLETES SEEM TO DEVELOP.