Proper Single Leg Bench Squat Technique
I don’t think I’ve ever struggled coming up with a blog post title as I did for this post… thank goodness there is a picture to help. Seems like there’s 10 different descriptions or names for what I call the Single Leg Bench Squat. Here’s some you may or may not have heard before:
RFESS (rear foot elevated split squat,... [Read more of this review]
Seriously… Quit Making It So Hard On Yourself
Why do aspiring strength, speed, and conditioning coaches continue to struggle getting more athletes?
Is it because of their mindset? Skills? Thought process? Approach (or lack there of)?
Without a doubt it’s a combination of all this, plus a ton of other misguided mumbo-jumbo stuck in their head.
Here’s my theory. It’s somewhat unique, but hinges... [Read more of this review]
Learn to Say No, and You’ll Get Hell Yes
In the world of high school athletics, the three main groups of people you’ll deal with daily are actual sport coaches, parents, and the athletes themselves. More times than not, you’re gonna hear the exact reasons why none of these people will be able to take part in your programs.
Regardless of how much time and money you spend on info... [Read more of this review]
Speed Sells: Alternative Exercise for Powerful Hamstrings
If you’re talking to sport coaches and parents, you gotta be able to communicate what speed is, and what it’s not. Check out this video where I talk about using a very simple but different exercise variation for speedy hamstrings. Here’s a quick list why sport coaches will love it:
1. Requires little equipment
2. Can be taught quickly
3.... [Read more of this review]
Best alternative to the light weight / high rep lie for beginners
There’s a nasty lie going around high school weight rooms, and unfortunaltely it been circulating for quite some time. The lie is that using light weight and high reps is the best way to prepare beginners to weight training (aka lifting).
In all fairness, let’s highlight why someone might confuse light weight and high reps as a... [Read more of this review]
Q&A: Percentage Based vs. Concurrent Workouts for High School Athletes
Hey IYCA Members!
A few weeks back I posted a highlight video of our summer programs in action on the IYCA members forum. Here’s the video in case you missed it:
After posting on the members forum, I was asked if I would share some insight to the programs we use and maybe some insight as to how/why. So here it goes…
Here’s a look... [Read more of this review]
4 Hip Mobility Exercises Using Bungee Cords
Sports coaches often lump ‘tight hips’ into an catch all answer for everything:
If they can’t backpedal.. they have tight hips.
Unable to defensive slide in basketball.. they have tight hips.
To slow.. they have tight hips.
Although there might be some truth in there, the bigger problem lies in how tight hips are corrected. Most athletes... [Read more of this review]
Plate Flip Clean Total Body Exercise
The Plate Flip Clean is a very simple yet effective total body exercise. All you need is a weight plate (we prefer olympic bumpers) that fit’s your performance level. Don’t be afraid to hold some weight.. the more the load the more recruitment from the hips off the floor through the flip action.
We started using the Plate Flip Clean at the... [Read more of this review]
Q&A: How Should I Track My Athlete’s Progress?
Kevin Nichols, Sports Performance Coach, Prime Academy, Tucson Arizona
Kevin Nichols, a sports performance coach from Tucson Arizona, owns a company called Prime Academy. He wanted some insight on different ways to track athlete’s progress and how to implement into his sessions.
Many opinions exist when it comes to tracking athlete progress.... [Read more of this review]
12 Explosive Medicine Ball Exercises (Training Boys & Girls Together)
I’ve heard it and so have you: “In youth and high school programs you have to train boys and girls differently, and you shouldn’t have them working together”.
In 2010 I’ll hit 10 years of being apart of this industry. I can honestly tell you I’ve never been in or created a situation there we needed to separate... [Read more of this review]
Q&A: Does CrossFit Training Have A Place In High School Athletics?
Scott Sundgren, Head Coach Girls Volleyball, South Fayette PA
Every so many years a new ‘training revolution’ hits the scene. By revolution I mean more than just a fad… something that resinates with the entire fitness industry. Think aerobics, spinning, group exercise, and most recently – CrossFit.
For those of you not in the... [Read more of this review]
Use This To Win Over Decision Makers (boosters, athletic directors, sport coaches)
How do you communicate with parents, boosters, skill coaches, and athletic departments? Have you finally realized they don’t care nearly as much as you when it comes to details of performance programs?
When given the opportunity to verbalize your program and why it deserves a second look, what concise explanation are you giving that completely... [Read more of this review]
Q&A: How Do I Get Started Training High School Athletes?
Andrea Hayden, Personal Trainer, St. Louis MO
More and more people are trying to get started training high school athletes. Many trainers hit their stride around year 2 in the personal training industry. That’s when most understand what it’s like to work in mainstream fitness: long hours, little pay, and playing by someone else’s rules.... [Read more of this review]
Intro to Deadlifts: Straight Bar Core Series
If you plan to deadlift your athletes, the Straight Bar Core Series is undoubtably the place to start. Super, super easy and effective way to position athletes correctly while benefiting from total body movements. All you need is a bar and a way to secure one end. You can teach several variations from the first workout. The best part about the Straight... [Read more of this review]
Forming Dynamic Warm-Up Lines
Hopefully by now you’re designing programs that involve an ‘active’ or ‘dynamic’ warm-up vs. more traditional ‘bend over and touch your knees’ static stretches. I want to barf every time I see a team jog a lap or make a circle and mindlessly stretch before activity. This doesn’t mean static stretches... [Read more of this review]
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