Hey all,
Hope things are going well....how's the weather in Illinois Drew???? We starting to get the white stuff....lol.
Just got the email from AP with the Mentorship dates for next year. I'm planning on attending Phase 2 of the program on the November dates. As I'm sure you guys know they are building a new facility on Arizona State's Campus which is slated to open in September. The Core Performance Centre that they opened in Santa Monica looks really cool too. Anyway it would be really great if some of you guys could participate in the prgoram the same week as me, I had a blast last year.
Again I hope all is well, let's keep the discussions going on the blog I have found it really helpful. Enjoy the Holiday Season everyone.
Jay aka. Canada
Wednesday, December 10, 2008
Monday, November 3, 2008
My 2 Cents
Guys,
Great post regarding jump squat landings and ankle postion. I agree with Drew, the take off for a squat jump wiether box or not should be from the ball of the foot, trying to get triple extension. as for in the air, if there is a barrier, ie/box or hurdle, then the athlete will need to dorsiflex the foot as not to hit it. and then land in a ball to heel position. I tell my athetes that as soon as the ball of the foot contacts the ground to sit the but back into the squat (1/4 to 1/2) so the heel will come to the ground and they will be stable. young athletes tend to stay on thier toes or ball of the fott and end up falling forward.
Mike Boyle has great info on what joints need to be stable and which need to be mobile. this way we can target mobility in the ones that need to be mobile, ie/ankle,hip,thorasic spine. to make sure our athletes don't compensate with other joints and create injuries.
I hope this helped, also Drew your videos are great, keep them coming. what do you guys think of the Tabata method to interval training. Also I am at a new facility in Niagara Falls Ontario, just over the border from Buffalo, New York. here's my new info. www.whiteoaksresort.com and jmelhado@whiteoaksresort.com. I'm the head performance coach so we're going through a big transition from the old way of doing things to the way i would like it to be done, but it's going well. Again hope everything is well with your guys.
Great post regarding jump squat landings and ankle postion. I agree with Drew, the take off for a squat jump wiether box or not should be from the ball of the foot, trying to get triple extension. as for in the air, if there is a barrier, ie/box or hurdle, then the athlete will need to dorsiflex the foot as not to hit it. and then land in a ball to heel position. I tell my athetes that as soon as the ball of the foot contacts the ground to sit the but back into the squat (1/4 to 1/2) so the heel will come to the ground and they will be stable. young athletes tend to stay on thier toes or ball of the fott and end up falling forward.
Mike Boyle has great info on what joints need to be stable and which need to be mobile. this way we can target mobility in the ones that need to be mobile, ie/ankle,hip,thorasic spine. to make sure our athletes don't compensate with other joints and create injuries.
I hope this helped, also Drew your videos are great, keep them coming. what do you guys think of the Tabata method to interval training. Also I am at a new facility in Niagara Falls Ontario, just over the border from Buffalo, New York. here's my new info. www.whiteoaksresort.com and jmelhado@whiteoaksresort.com. I'm the head performance coach so we're going through a big transition from the old way of doing things to the way i would like it to be done, but it's going well. Again hope everything is well with your guys.
Monday, October 27, 2008
A New Discussion...
Hi all - a new discussion thread here regarding mechanics, etc. Anyone else want to chime in?
On Oct 23, 2008, at 1:22 AM, "Sean Van Staden"
wrote:
I have just broken a sweat watch your workout. Andrew you are a machine! A technical question. When you are doing the jump squats, are you landing heel toe or ball heel?
Sean aka South Africa
ASP
*****************
Hi Sean!
Thanks for checking out the video.
The jump squat landings are ball-heel. The ankle is loose during the flight phase (it's a short flight!) as I want to (a) begin the deceleration at my foot/calf instead of quad/hip, and (b) I want to encourage as much ankle mobility as possible, so as much as I do love the principle of dorsiflexing (had to get it in there!) each time the foot leaves the ground, physiologically, I just don't land that way.
Essentially, the ankle needs to remain as mobile as possible to prevent knee issues, so I let it hang loose.
It's certainly open for discussion; that's been my hope for Dorsiflexion from the beginning.
Great to hear from you!
Andrew
*****************
Sean Van Staden wrote:
Hmmm,
I am a little confused to the movement, could you please explain it again. From what I understand. Once we take off from a ball heel position, the foot is loose? Hence pointing downwards. If the foot is cock back or up to the sky there is a greater distance which will mean more force can be generated. Also if you are saying that foot should be loose, why would this movement be any different from a sprinting movement but i know the foot needs to be cocked back?
Also why then do we when doing squats or box jumps push from the heels and land on the box heel toe. Clearly if we land or use our balls in the squat it create a lot of pressure for the patella and hence problems with the knees. I also understand that the biomechanical lines of greatest strength lie from the hell, knee, hips. What again I don't understand is that yes we are doing these exercises to gain strength but it is far from a function movement pushing off your heels.
Regards, Sean
*****************
Hi Sean -
Let me try to clarify my perspective.
First, there is a significant difference between the execution of a squat jump and the drive phase of a sprint. The squat jump is all about movement/counter-movement; the athlete's ability to absorb then redirect the force of the landing is the emphasis. The sprint is all about the drive of the cocked foot into the ground to create propulsion/acceleration, no counter-movement. The goals are different, so the actions are different.
Second, it has to be stated that the ankle joint is designed for mobility. As soon as that mobility is compromised, so is the natural ability to absorb and distribute force. Think about this - 20 years ago, there was no such thing as a 'high ankle sprain.' There were not nearly the number of ACL injuries in pro and amateur sports as we have today.
What's the first thing today's athletes do to prepare for competition? They have their ankles taped. Why? Theoretically, the tape adds stability to the joint, but that's not what the joint is designed for. When a basketball athlete comes down on the side of someone else's foot, instead of the ankle rolling and the knee and hip following, allowing the athlete to simply fall, the ankle is locked by the tape,
and the stress of the landing/inversion goes to the mid-shin ("high ankle") or knee.
Try standing up, and making a quick lateral move to the right. Did your left heel leave the ground? Make the same move, but keep your left heel flat on on the ground - no push off to the ball of your foot. Just a quick lateral move to the right from a flat left foot. It's not easy; imagine a soccer or American football player having to make that move with a taped ankle, limiting the ability to push off. Where does the stress go? To the knee.
As to the question about box jumps, I personally do not teach heel takeoffs. Same form as squat jumps; flat foot start, heel rolls to toe. Box jump landings, if landing on an elevated platform, may be done with a dorsiflexed ankle, but to me, this is more of a strategy to be sure the athlete doesn't catch his toes on the landing surface, and to insure that the hips are involved with the landing.
Squats are a different animal, again because we're seeking a different goal. What do you spend more time doing - teaching correct squat technique, including neck, torso, hip, knee, and ankle position, or loading the bar? Since many folks are strength-deficient in the glutes, it would be irresponsible for us to teach them to perform quad-dominant squats. People need to learn to engage the hips & glutes for function, balance, AND strength, and because they are so quad-dominant, we move away from actual functional mechanics (pressing feet thru knees thru hips, etc) to bring them back into balance.
Hope that answers some questions - or creates new ones!
Andrew
Phone: 847 877 6673
Email: drew@asaptraining.net
Web: www.asaptraining.net
On Oct 23, 2008, at 1:22 AM, "Sean Van Staden"
wrote:
I have just broken a sweat watch your workout. Andrew you are a machine! A technical question. When you are doing the jump squats, are you landing heel toe or ball heel?
Sean aka South Africa
ASP
*****************
Hi Sean!
Thanks for checking out the video.
The jump squat landings are ball-heel. The ankle is loose during the flight phase (it's a short flight!) as I want to (a) begin the deceleration at my foot/calf instead of quad/hip, and (b) I want to encourage as much ankle mobility as possible, so as much as I do love the principle of dorsiflexing (had to get it in there!) each time the foot leaves the ground, physiologically, I just don't land that way.
Essentially, the ankle needs to remain as mobile as possible to prevent knee issues, so I let it hang loose.
It's certainly open for discussion; that's been my hope for Dorsiflexion from the beginning.
Great to hear from you!
Andrew
*****************
Sean Van Staden wrote:
Hmmm,
I am a little confused to the movement, could you please explain it again. From what I understand. Once we take off from a ball heel position, the foot is loose? Hence pointing downwards. If the foot is cock back or up to the sky there is a greater distance which will mean more force can be generated. Also if you are saying that foot should be loose, why would this movement be any different from a sprinting movement but i know the foot needs to be cocked back?
Also why then do we when doing squats or box jumps push from the heels and land on the box heel toe. Clearly if we land or use our balls in the squat it create a lot of pressure for the patella and hence problems with the knees. I also understand that the biomechanical lines of greatest strength lie from the hell, knee, hips. What again I don't understand is that yes we are doing these exercises to gain strength but it is far from a function movement pushing off your heels.
Regards, Sean
*****************
Hi Sean -
Let me try to clarify my perspective.
First, there is a significant difference between the execution of a squat jump and the drive phase of a sprint. The squat jump is all about movement/counter-movement; the athlete's ability to absorb then redirect the force of the landing is the emphasis. The sprint is all about the drive of the cocked foot into the ground to create propulsion/acceleration, no counter-movement. The goals are different, so the actions are different.
Second, it has to be stated that the ankle joint is designed for mobility. As soon as that mobility is compromised, so is the natural ability to absorb and distribute force. Think about this - 20 years ago, there was no such thing as a 'high ankle sprain.' There were not nearly the number of ACL injuries in pro and amateur sports as we have today.
What's the first thing today's athletes do to prepare for competition? They have their ankles taped. Why? Theoretically, the tape adds stability to the joint, but that's not what the joint is designed for. When a basketball athlete comes down on the side of someone else's foot, instead of the ankle rolling and the knee and hip following, allowing the athlete to simply fall, the ankle is locked by the tape,
and the stress of the landing/inversion goes to the mid-shin ("high ankle") or knee.
Try standing up, and making a quick lateral move to the right. Did your left heel leave the ground? Make the same move, but keep your left heel flat on on the ground - no push off to the ball of your foot. Just a quick lateral move to the right from a flat left foot. It's not easy; imagine a soccer or American football player having to make that move with a taped ankle, limiting the ability to push off. Where does the stress go? To the knee.
As to the question about box jumps, I personally do not teach heel takeoffs. Same form as squat jumps; flat foot start, heel rolls to toe. Box jump landings, if landing on an elevated platform, may be done with a dorsiflexed ankle, but to me, this is more of a strategy to be sure the athlete doesn't catch his toes on the landing surface, and to insure that the hips are involved with the landing.
Squats are a different animal, again because we're seeking a different goal. What do you spend more time doing - teaching correct squat technique, including neck, torso, hip, knee, and ankle position, or loading the bar? Since many folks are strength-deficient in the glutes, it would be irresponsible for us to teach them to perform quad-dominant squats. People need to learn to engage the hips & glutes for function, balance, AND strength, and because they are so quad-dominant, we move away from actual functional mechanics (pressing feet thru knees thru hips, etc) to bring them back into balance.
Hope that answers some questions - or creates new ones!
Andrew
Phone: 847 877 6673
Email: drew@asaptraining.net
Web: www.asaptraining.net
Thursday, August 21, 2008
Welcome Back, Captain America!
Great to hear from you, Cam! Sounds as if you have lots going on in your new place! Do me a favor and send me an updated email address so I can keep you current!
Best -
Andrew
Best -
Andrew
Tuesday, August 5, 2008
Hello Everyone
Andrew, what an amazing tool you have built/provided for all those who were at AP together. Thank you. Boy, a lot has happened since last October and I can't believe it is already August '08. Our new Performance Center in Redmond, WA (eastside of Seattle) has been doing quite well. Mark Verstegen himself helped design our floor layout, which not surprisingly, looks quite similar to AP's Tempe facility. Or should I say, their old facility now that they will be building a new Tempe site in the near future. It is nice to read all of your discussions and I am anxious to take part myself.
We had Nick and Craig Friedman put on a condensed Mentorship I for our Coaching staff and have been implementing AP methodology since January. It is amazing to witness the transformation in peoples' abilities once a solid foundation is in place. I am a firm believer in the FMS and corrective exercises. I believe, since January, we have conducted over 1,000 Functional Movement Screens (prerequisite to Performance Training). There are still "lightbulbs" going off in my head as we continue to conduct daily FMS's.
I hope this finds everyone in good health and look forward to much, much more participation.
Cameron Hervol (Seattle)
We had Nick and Craig Friedman put on a condensed Mentorship I for our Coaching staff and have been implementing AP methodology since January. It is amazing to witness the transformation in peoples' abilities once a solid foundation is in place. I am a firm believer in the FMS and corrective exercises. I believe, since January, we have conducted over 1,000 Functional Movement Screens (prerequisite to Performance Training). There are still "lightbulbs" going off in my head as we continue to conduct daily FMS's.
I hope this finds everyone in good health and look forward to much, much more participation.
Cameron Hervol (Seattle)
Sunday, August 3, 2008
Speed & Mechanics
Oooo! Great questions, Sean. So much to cover! Okay - speed work. Why bring the heel in at all? In acceleration and max velocity, there is no heel/roll, right? As we covered at API - even though the motion is taught as ''heel reaching over the knee," it's all dorsiflexion and piston-like drive of the legs during acceleration, then there's a transition to the 'float' phase once max speed has been attained. The only component that needs more attention is the importance of arm drive; remember that the arms drive the legs, and that the athlete should be cued to drive the elbows, carrying the arms the direction of the sprint, with the hands closed but relaxed.
In deceleration, while the quads can certainly be used to slow the athlete, I generally have my athletes switch to heel-toe, primarily to save the knees the full impact of reducing speed. Likewise with linear lunges - front or back. As you state, in the form that we teach them, lunges are not very applicable to speed training. I can't speak for others, but I teach heel landings during linear training because so many athletes are so quadriceps-dominant that they need to learn more motor control to absorb and redirect force.
In lateral training, however, more of my cues are focused on the proper angle of the lower leg at plant/pushoff during a directional change. If I'm teaching a lateral lunge, I am cueing to land nearly flat-footed, keeping in mind that the foot should be (say it with me) dorsiflexed when landing.
So here's a question for you, Sean; on the plyo box jumps, is it that we're teaching the athlete to land heel-toe, or is it that we're teaching the athlete to dorsiflex the ankle whenever the foot leaves the ground during an athletic movement? When I teach an athlete to land, they're in dorsiflexion, which creates a nearly flat-footed landing, followed by a deceleration through the hips.
Re directional change: the outside leg is going to plant, absorb, then redirect force in the new direction. What happens next depends quite bit on the new direction. If the angle of change is small (as in coming close to a full reversal of direction) the knee of the outside leg will drive up and over the inside leg, as the inside leg opens. If the angle of change is shallow, the knee of the plant leg will not need to drive over the inside leg, and the inside leg will open as it begins its step in the new direction.
I know you asked more, but I hope that this will be enough to get the discussion going! Stay warm!
Andrew
In deceleration, while the quads can certainly be used to slow the athlete, I generally have my athletes switch to heel-toe, primarily to save the knees the full impact of reducing speed. Likewise with linear lunges - front or back. As you state, in the form that we teach them, lunges are not very applicable to speed training. I can't speak for others, but I teach heel landings during linear training because so many athletes are so quadriceps-dominant that they need to learn more motor control to absorb and redirect force.
In lateral training, however, more of my cues are focused on the proper angle of the lower leg at plant/pushoff during a directional change. If I'm teaching a lateral lunge, I am cueing to land nearly flat-footed, keeping in mind that the foot should be (say it with me) dorsiflexed when landing.
So here's a question for you, Sean; on the plyo box jumps, is it that we're teaching the athlete to land heel-toe, or is it that we're teaching the athlete to dorsiflex the ankle whenever the foot leaves the ground during an athletic movement? When I teach an athlete to land, they're in dorsiflexion, which creates a nearly flat-footed landing, followed by a deceleration through the hips.
Re directional change: the outside leg is going to plant, absorb, then redirect force in the new direction. What happens next depends quite bit on the new direction. If the angle of change is small (as in coming close to a full reversal of direction) the knee of the outside leg will drive up and over the inside leg, as the inside leg opens. If the angle of change is shallow, the knee of the plant leg will not need to drive over the inside leg, and the inside leg will open as it begins its step in the new direction.
I know you asked more, but I hope that this will be enough to get the discussion going! Stay warm!
Andrew
From The Major
Hey Guys,
It’s been a long time! I hope you are all well.
I thought I’d write to tell you about my latest API experience. I was so impressed with the overall product that API mentorship program provided that I arranged for them to come to my unit. As you may remember, I am an Army physical therapist. Generally, the fitness “culture” in the Army is run, push-ups and sit-ups. This is driven by the mandate to pass the semi-annual Army fitness test. Lately, there has been a lot interest in Gym Jones and Crossfit types of workouts. While this is admittedly better than the fitness test based workouts, it still is not a complete fitness program and leads to a lot of overuse type injuries. I personally believe the power-endurance training is critical for a warrior athlete; however, this is the top of the pyramid. APIs methodology must comprise the base of the pyramid.
So in attempt to start to change the fitness “culture” in my unit, we invited API out to do their first-ever off site mentorship program last February. It worked out super well. We ordered gym bundles (physioballs, valslides, mini-bands, Core Essentials book, etc) for all participants. Keiser and Power Plate provided demonstration equipment for us. My staff did ImETT VO2 analyzer testing and Functional Movement Screen testing on participants prior to the course. API brought out a primary instructor, an assistant instructor, a nutritionist, the military liaison, and for one day Paul Robbins (ESD guy who wrote the the workout protocols based on ImETT results). We did not have the facilities to do contrast bath during regen. So we improvised with 50 gallon trash cans! We placed them in the locker room shower and filled them with ice and water. Participants would sit the ice tub for 3 minutes and then take a hot shower for 3 minutes. It was humorous, but also effective. The cost worked out to $2,200 per participant and we had 20 people in the class. This was less expensive than sending our soldiers to an API facility. Our goal was to make these participants “trainers” for their perspective work section; thus, facilitating the change of culture.
Our initial class was so successful, that we invited them back again last week. This time Nick, Mr. Dorsiflex himself, was our primary instructor. By the way, he got engaged a couple of months ago!
I realize that we all work in a variety of settings, but I thought you’d find this interesting. If nothing else then it will remind you to think outside of the box!
DORSIFLEX!
v/r, Nancy
Nancy Teich MPT, OCS, ATC
MAJ, SP
U.S. Army
It’s been a long time! I hope you are all well.
I thought I’d write to tell you about my latest API experience. I was so impressed with the overall product that API mentorship program provided that I arranged for them to come to my unit. As you may remember, I am an Army physical therapist. Generally, the fitness “culture” in the Army is run, push-ups and sit-ups. This is driven by the mandate to pass the semi-annual Army fitness test. Lately, there has been a lot interest in Gym Jones and Crossfit types of workouts. While this is admittedly better than the fitness test based workouts, it still is not a complete fitness program and leads to a lot of overuse type injuries. I personally believe the power-endurance training is critical for a warrior athlete; however, this is the top of the pyramid. APIs methodology must comprise the base of the pyramid.
So in attempt to start to change the fitness “culture” in my unit, we invited API out to do their first-ever off site mentorship program last February. It worked out super well. We ordered gym bundles (physioballs, valslides, mini-bands, Core Essentials book, etc) for all participants. Keiser and Power Plate provided demonstration equipment for us. My staff did ImETT VO2 analyzer testing and Functional Movement Screen testing on participants prior to the course. API brought out a primary instructor, an assistant instructor, a nutritionist, the military liaison, and for one day Paul Robbins (ESD guy who wrote the the workout protocols based on ImETT results). We did not have the facilities to do contrast bath during regen. So we improvised with 50 gallon trash cans! We placed them in the locker room shower and filled them with ice and water. Participants would sit the ice tub for 3 minutes and then take a hot shower for 3 minutes. It was humorous, but also effective. The cost worked out to $2,200 per participant and we had 20 people in the class. This was less expensive than sending our soldiers to an API facility. Our goal was to make these participants “trainers” for their perspective work section; thus, facilitating the change of culture.
Our initial class was so successful, that we invited them back again last week. This time Nick, Mr. Dorsiflex himself, was our primary instructor. By the way, he got engaged a couple of months ago!
I realize that we all work in a variety of settings, but I thought you’d find this interesting. If nothing else then it will remind you to think outside of the box!
DORSIFLEX!
v/r, Nancy
Nancy Teich MPT, OCS, ATC
MAJ, SP
U.S. Army
Sunday, July 27, 2008
Monday, July 14, 2008
Technique for speed and agility + Q&A
Hey Guys, long time long time.
Its so friggen cold here in South Africa. Had to go out and shoot two leopards to keep extra warm this winter. And from our last trip I have managed to keep some Rhino horn for Manny which they say is a aphrodisiac ;)
On to business.
I would like to start a discussion and see what all your views are on the following.
1. Technique
2. Mechanics of sprinting
3. Agility technique
Technique for speed,
Below is a summary of speed technique.
1. Body relaxed
2. Arms just bent over 90 degrees
3. chin slightly tucked
4. chest out, back flat
5. Either a Parisi start, lee taft start or game stance, i.e.
i.e. Athletes either rolls or takes a back step according which methodology you follow or maybe you use both
6. Load glutes and muscles
Athlete accelerates over 20m or yards.
1. Arms drive with good technique in mind.
2. Ankle is cock upwards
3. Heel reaches up and over the knee
4. Body must be relaxed
5. Athlete must remember it is a ball to heel motion since the two major muscles that are responsible for speed is the glutes and hamis.
What important factors that are left out and what are some niche areas that you think should be added, i.e. your own methodologies of teaching speed technique.
Q&A
What happens in this next phase when the athlete slows down?
· Does the athlete use a heel to ball motion? Since your breaking muscle is the quads?
· or does he continue to run on a ball to heel motion until he slows down to a halt.
When doing lunges, diagonal lunges, and crab lunges, why do we push off our heels? I understand that it activates the glutes and it is a direct line between the ankle hip bone and shoulders but we will never use this heel push off in a game situation?
Also when doing plyo jumps onto a box? Why do we land heel toe?
Agility
1. When setting up a zig zag drill where the athlete has to sprint to each cone, change direction and move along to the next cone and change again. Now two schools of thought are at play here, The one is where I am inclined to open up the inside leg, realign into your stance and accelerate again. The other one is to take the outside leg up and over and thrust down causing a sling like motion. Now having tested both and tried both and see value in both, I am left confused to which is right or when will the one be a situational correct and when would it not? Where would you use them, whether is just be the one or the other?
2. Also what are your top 5 agility technique teaching drills that are used for foundational training?
I would like all your views on the matter and see who is doing what. Above is based on Parisi, brian grasso, lee taft, etc. But I have mixed ideas so hence I want to see what my peers think.
Have a great Day Guys
And I look forward to your comments.
p.s. is anyone doing their level 2 this year?
Cheers
Sean aka South Africa
Its so friggen cold here in South Africa. Had to go out and shoot two leopards to keep extra warm this winter. And from our last trip I have managed to keep some Rhino horn for Manny which they say is a aphrodisiac ;)
On to business.
I would like to start a discussion and see what all your views are on the following.
1. Technique
2. Mechanics of sprinting
3. Agility technique
Technique for speed,
Below is a summary of speed technique.
1. Body relaxed
2. Arms just bent over 90 degrees
3. chin slightly tucked
4. chest out, back flat
5. Either a Parisi start, lee taft start or game stance, i.e.
i.e. Athletes either rolls or takes a back step according which methodology you follow or maybe you use both
6. Load glutes and muscles
Athlete accelerates over 20m or yards.
1. Arms drive with good technique in mind.
2. Ankle is cock upwards
3. Heel reaches up and over the knee
4. Body must be relaxed
5. Athlete must remember it is a ball to heel motion since the two major muscles that are responsible for speed is the glutes and hamis.
What important factors that are left out and what are some niche areas that you think should be added, i.e. your own methodologies of teaching speed technique.
Q&A
What happens in this next phase when the athlete slows down?
· Does the athlete use a heel to ball motion? Since your breaking muscle is the quads?
· or does he continue to run on a ball to heel motion until he slows down to a halt.
When doing lunges, diagonal lunges, and crab lunges, why do we push off our heels? I understand that it activates the glutes and it is a direct line between the ankle hip bone and shoulders but we will never use this heel push off in a game situation?
Also when doing plyo jumps onto a box? Why do we land heel toe?
Agility
1. When setting up a zig zag drill where the athlete has to sprint to each cone, change direction and move along to the next cone and change again. Now two schools of thought are at play here, The one is where I am inclined to open up the inside leg, realign into your stance and accelerate again. The other one is to take the outside leg up and over and thrust down causing a sling like motion. Now having tested both and tried both and see value in both, I am left confused to which is right or when will the one be a situational correct and when would it not? Where would you use them, whether is just be the one or the other?
2. Also what are your top 5 agility technique teaching drills that are used for foundational training?
I would like all your views on the matter and see who is doing what. Above is based on Parisi, brian grasso, lee taft, etc. But I have mixed ideas so hence I want to see what my peers think.
Have a great Day Guys
And I look forward to your comments.
p.s. is anyone doing their level 2 this year?
Cheers
Sean aka South Africa
Wednesday, March 26, 2008
E-Man,
I will weigh in on periodization in a day or too, as I have been training a college football player (WR) for the last 2 years. and have build a program for the last 10 months as he was off school because he's transferring.
Recovery however is a challenge with teams. Building a 30-40 minute warm-up that is intense and will develop balance, flexibility and some agility (ladders, hurdles) is an idea, however educating your athletes on the importance of rest and how it will enable them to train harder and play harder is also critical. Another great idea is to play non-sport specific ESD games in the off-season. ie/tag varieties, ultimate Frisbee, game that get them moving but are not related to their sport, so that they get a mental break from the competitive nature of their sport, it will also give multiple teams to interact with each other because everyone will be on a "even" playing field.
Hope this give you some ideas, hope things are going great with your teams.
Jay AKA CANADA
I will weigh in on periodization in a day or too, as I have been training a college football player (WR) for the last 2 years. and have build a program for the last 10 months as he was off school because he's transferring.
Recovery however is a challenge with teams. Building a 30-40 minute warm-up that is intense and will develop balance, flexibility and some agility (ladders, hurdles) is an idea, however educating your athletes on the importance of rest and how it will enable them to train harder and play harder is also critical. Another great idea is to play non-sport specific ESD games in the off-season. ie/tag varieties, ultimate Frisbee, game that get them moving but are not related to their sport, so that they get a mental break from the competitive nature of their sport, it will also give multiple teams to interact with each other because everyone will be on a "even" playing field.
Hope this give you some ideas, hope things are going great with your teams.
Jay AKA CANADA
Wednesday, March 12, 2008
Thoughts on training athletes 2
I do incorporate a level of periodization with my trainees. However, we do spend a good amount of time on corrective/core training, since most athletes have spent their lives training to look like bodybuilders. Once they have achieved a level of ability that allows them to train with additional load and velocity, I work that in. Power training, like core training, is a modality I start with bodyweight. XBT, my nickname for explosive bodyweight training, introduces a combination of plyometrics and velocity using counter- and non-countermovement activities. After there is a level of adaptation and ability in these areas, particularly in power generation and deceleration, I'll add a component of the core lifts, primarily squats, deadlifts, and RDLs.
My basic issue with traditional methods is this: 'sport-specific training' has long focused on three things: how much, how fast, and how high. My philosophy is to always assess 'how well?' How well can an athlete balance, accelerate, decelerate, change direction, and create and absorb force? Freeweights are a great tool but are limited, because they can only reinforce components of a full athletic motion. For this reason, I rarely commit long periods of time to freeweight training. I'd prefer to use an 84-pound weight vest on a power athlete and take him through motions that his sport requires.
As for choosing between API and IHP... that's tough, since I've been to one and not the other. (Personally, I'd choose IHP because JC interviewed me to run the place a few years back, but I never had the chance to see it.) However, if I had to recommend one or the other to another coach/trainer, it would depend on a couple of things; mostly on what the role of the coach/trainer is. As a coach, I'd probably recommend API, because it more closely simulates what I think a complete training program should be, incorporating nutrition, prehab, and both traditional and non-traditional training methods. As a trainer/performance coach, I'd probably elect to spend a week with JC and a week with Mike Boyle. I'm always more inclined to visit someone whose style is the most different from mine.
Anyone else want to chime in??
Andrew
My basic issue with traditional methods is this: 'sport-specific training' has long focused on three things: how much, how fast, and how high. My philosophy is to always assess 'how well?' How well can an athlete balance, accelerate, decelerate, change direction, and create and absorb force? Freeweights are a great tool but are limited, because they can only reinforce components of a full athletic motion. For this reason, I rarely commit long periods of time to freeweight training. I'd prefer to use an 84-pound weight vest on a power athlete and take him through motions that his sport requires.
As for choosing between API and IHP... that's tough, since I've been to one and not the other. (Personally, I'd choose IHP because JC interviewed me to run the place a few years back, but I never had the chance to see it.) However, if I had to recommend one or the other to another coach/trainer, it would depend on a couple of things; mostly on what the role of the coach/trainer is. As a coach, I'd probably recommend API, because it more closely simulates what I think a complete training program should be, incorporating nutrition, prehab, and both traditional and non-traditional training methods. As a trainer/performance coach, I'd probably elect to spend a week with JC and a week with Mike Boyle. I'm always more inclined to visit someone whose style is the most different from mine.
Anyone else want to chime in??
Andrew
Emmanuel wrote
Definitely true, lifts like the bench press get way too much attention. Any football player and 90% of men that train want to have a big bench, that is pretty much a fact, hell I do to. Part of my goals are to move my athletes attention away from the non-functional movements into the functional and power lifting movements like the clean and snatch. These lifts definitely incorporate flexibility, mobility, and power. As a team we do plenty of mobility work, I use Gray Cook's and Verstegen's modalities all the time as part of our prehab or warm up routines. We get plenty of single leg squats, Mike Boyle would be happy. Making teams of better athletes is definitely possible. We are all athletes baby, twisted steel, hard as concrete, spitting bullets!!!
However, am I understanding that you don't do any type of periodization for power for your clients that are athletes? Do you do corrective movement skills until they are mastered? Or do you switch periodization models for each client. I definitely plan for my clients differently than I do for my athletes. I'm wondering about schemes for volume and intensity, and any good recovery work you do... I think I saw a pretty brutal circuit you did some time back on YouTube, looked good.
One more question, if you could go to IHP or API who would you go to? why?
However, am I understanding that you don't do any type of periodization for power for your clients that are athletes? Do you do corrective movement skills until they are mastered? Or do you switch periodization models for each client. I definitely plan for my clients differently than I do for my athletes. I'm wondering about schemes for volume and intensity, and any good recovery work you do... I think I saw a pretty brutal circuit you did some time back on YouTube, looked good.
One more question, if you could go to IHP or API who would you go to? why?
Monday, March 10, 2008
Thoughts on training athletes
Hey E-Man,
Thanks for your post; it's always good to get open-ended questions that make us evaluate and explain what we do! Personally, I have moved away from using the 'primary lifts' (squat, bench press, deadlift) as the core of my athletes' training. While those lifts are a great component of a complete program, they are not particularly applicable to what I need my athletes to do, so I use them infrequently.
By 'not applicable' I mean that, at no time in competition or practice are my athletes in a position where they are (a) standing still under load and driving straight up, (b) lying flat on their back, using the ground for leverage and pushing straight up, or (c) driving straight up off the ground, carrying load, from a stable position. Why commit substantial time to loading and strengthening these motion patterns?
Most of the athletes I've worked with have had major deficiencies in athletic ability. Most present with heavy feet, poor balance, and the inability to decelerate. Can they bench, squat, and deadlift? Sure - but what does that mean? It means I have strong kids who cannot accelerate, decelerate, or change direction quickly.
Now, our job descriptions are different, Emmanuel. You're a coach; your job is to create teams of better players. As an independent performance enhancement specialist, I'm not bound by those parameters. My job mission is to create better athletes. Regardless of the sport, there are essential qualities necessary for nearly all sports. We experimented with most of the modalities at API - agility, flexibility, acceleration, speed, deceleration, strength, and power. I assess each athlete in these areas, then design individual programs designed to balance the abilities. Traditional strength work is added along the way, but it rarely becomes a large piece of the puzzle.
I know that I haven't really answered your question, but perhaps it's helpful just to have different viewpoints. Hopefully, some of the other API team will offer up their input as well!
Best wishes, E!
The Professor
Thanks for your post; it's always good to get open-ended questions that make us evaluate and explain what we do! Personally, I have moved away from using the 'primary lifts' (squat, bench press, deadlift) as the core of my athletes' training. While those lifts are a great component of a complete program, they are not particularly applicable to what I need my athletes to do, so I use them infrequently.
By 'not applicable' I mean that, at no time in competition or practice are my athletes in a position where they are (a) standing still under load and driving straight up, (b) lying flat on their back, using the ground for leverage and pushing straight up, or (c) driving straight up off the ground, carrying load, from a stable position. Why commit substantial time to loading and strengthening these motion patterns?
Most of the athletes I've worked with have had major deficiencies in athletic ability. Most present with heavy feet, poor balance, and the inability to decelerate. Can they bench, squat, and deadlift? Sure - but what does that mean? It means I have strong kids who cannot accelerate, decelerate, or change direction quickly.
Now, our job descriptions are different, Emmanuel. You're a coach; your job is to create teams of better players. As an independent performance enhancement specialist, I'm not bound by those parameters. My job mission is to create better athletes. Regardless of the sport, there are essential qualities necessary for nearly all sports. We experimented with most of the modalities at API - agility, flexibility, acceleration, speed, deceleration, strength, and power. I assess each athlete in these areas, then design individual programs designed to balance the abilities. Traditional strength work is added along the way, but it rarely becomes a large piece of the puzzle.
I know that I haven't really answered your question, but perhaps it's helpful just to have different viewpoints. Hopefully, some of the other API team will offer up their input as well!
Best wishes, E!
The Professor
Monday, January 28, 2008
Looking for a possible change
Hey everyone,
Hope your holiday season was good and I hope your 2008 is starting off well.
Just throwing my hat in the ring so to speak inquiring if anyone is looking for a coach to add to their staff..... let me know.
Peace, Jay Melhado aka. Canada
Hope your holiday season was good and I hope your 2008 is starting off well.
Just throwing my hat in the ring so to speak inquiring if anyone is looking for a coach to add to their staff..... let me know.
Peace, Jay Melhado aka. Canada
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Hey everyone... Any thoughts on periodization philosophies for power sports... specifically football? Anyone done or used any conjugate methods? Undulating vs. linear...? So far I've had great success using a sort of quasi undulating/linear design. I don't completely change reps every week, although I do maximal or close to maximal efforts on different exercises each week. I like to keep the intensity high all during our off-season. I still stick to the traditional linear phases of hypertrophy, strength...etc
As I come towards the end of my second year of coaching I'm really still solidifying my philosophies and still finding what works best for my teams and our training. But any advice you all might have would be greatly appreciated.
One more question... recovery was a big thing that we talked about while at AP. I came away realizing that I never really thought enough about it when planing my training cycles. Since coming back to my teams, implementing recovery weeks has been somewhat difficult. I'm working with young athletes that want to push hard all the time. What I'm looking for are some good ways that I can satisfy their desire to train hard, while still maintaining my goals of giving their bodies some time to adjust.
I hope everyone is doing really well!!!!!!!!
Stay Strong
E
March 10, 2008 7:50 PM