The contralateral circuit can be used during the first aerobic block to develop an effective aerobic base to build upon later. The aerobic block is an overlooked and neglected component to any program. While lifting heavy all the time may be fun and flashy, it is not beneficial for the athlete if they are only [...]
An efficient core allows for optimal acceleration, deceleration, and stabilization of the kinetic chain during functional movement. Core training is a vital aspect and common practice of functioning athletes at all levels. To the average fitness enthusiast, core development might mean rippling washboard abs, but for the competing athlete looking to develop true functional strength, [...]
My coaching goal is to be as effective and efficient as possible. In other words, I strive to yield the best results in the least amount of time. Therefore, I am a big fan of using supersets (pairing exercises), as opposed to single station training (performing one exercise at a time). Research continually shows that [...]
Most athletes and coaches strive for increased speed as an important aspect of their training. To achieve that goal, our summer program incorporates a lot of sprint mechanics out on the field and track. We also employ a great system for training multiple athletes at once called the grid system. To set up the grid, [...]
July is coming to an end and at our place of employment that means we need to write our end-of-year weight program evaluations. I never have been able to figure out why July is the “end of the year,” but that is a discussion for another time. Since evaluation is on my mind, now is [...]
Over the past 20 years of teaching high school weight training, I have discovered several philosophies that have helped guide me. Several years ago, I was introduced to the Triune Brain Theory, which has drastically helped me become a better teacher and coach of high school age students. How does this relate to strength training [...]
Coaches are always looking for ways to add fun competition workouts to their programs. In my experience, competition workouts are a great way to break up the monotony of training and can result in team building too. Athletes are competitive by nature, so they enjoy testing their mettle with fun challenges or finishers in group [...]
Weightlifting belts have been a staple in the weight room for many years, especially for athletic populations. They are extremely popular in power lifting and often used in Olympic lifting as well. The main reason they are used is to increase intra-abdominal pressure, forming a strong core that supports and stabilizes the inter-vertebral disks. This [...]
As strength coaches, we are always seeking out training equipment that can maximize training efficiency. One of the best Jack-of-all-trades tools to accomplish multiple fitness goals simultaneously is the farmer’s walk bar. The farmer’s walk bar will efficiently: Increase grip and upper trapezius strengthIncrease core strength (particularly the quadratus lumborum and the internal oblique)Strengthen the [...]
Using a repetition range training system for high school athletes is a great way to increase strength performance. In addition, it establishes the proper training mindset. Through systematic goal-setting and periodization of workouts, athletes can focus their workouts on effort. But it isn’t just about max effort—it is about the work that goes into the [...]