Just like there are 5 tools that every carpenter should have (hammer, screwdriver, saw, pliers, and a tape measure), there are 5 key exercises you should have in your training tool box. You can’t accomplish every project with these tools, but they will get the job done most of the time! Each of these tools [...]
Training for power is usually one of the main goals for any strength & conditioning program. But what does that really mean? In its simplest terms, power = force x velocity (or in other terms, strength x speed). Applied to strength and conditioning, power is the amount of force you can transfer to an object, [...]
There is only one way to sprint, and that is fast. Training for Power in the weight room follows that analogy. To develop power you have to train fast. This analogy is also about recovery. To train for speed, do fewer reps with full recovery between sets. The same goes for lifting. To train for [...]
Generate power in your athletes with these non-olympic lifting exercises! The power-producing exercises use med balls, kettlebells and plyo boxes.
Whether working with youth, college, and/or elite athletes, the subject of weight room time management for the strength coach or performance enhancement specialist can always be a sensitive topic. In a world where we are in a constant time crunch, the average athlete is no different. With a laundry list of items pulling at the [...]
When it comes to optimization of your team workouts, organization is key. In this blog, I will cover a few areas you can address in effective and efficient workouts to accommodate large numbers of athletes in your weight room. Facility Setup and Layout The first component is to look at the setup of your facility [...]
My sophomore year in High School I took a careers test, like all of us have done. I was rather confused when my results came back and indicated that I would make a great air traffic controller. I thought that was about as far from what I wanted to do in life I quickly dismissed [...]
Designing group workouts in a facility that caters to personal training, members, and group training takes some careful pre-planning and thought. The program needs to be structured to maximize work time and minimize rest time. This also needs to be done in a way to keep equipment available for members and personal training clients, but [...]
Aside from performing the box squat to reinforce good squatting technique, the exercise itself has restorative qualities. It allows an athlete to squat twice a week without causing over-training or overuse injuries because the exercise is performed with a sub-maximal load (50-75% of 1 repetition maximum). Another advantage the box squat provides is the athlete [...]
The squat is one of the cornerstones of the Trojan Power Program. We teach movements rather than “lifts” in our facility, and the squat is one of the first movements we incorporate, making it essential that students have a solid squat foundation to build upon. Wall Squats To start, I suggest taking athletes to a [...]