This summer I took a different approach to our strength phase of training. I used the triphasic approach developed by Dr Cal Dietz from the University of Minnesota. The summer block was divided into three 2-week cycles with an added test week. The first two weeks were focused on Eccentric training for all our main movements, Squat, Bench, Shoulder Press, and Deadlift, In weeks 3-4 our focus was on Isometrics and the last two-week phase was Concentric/Dynamic. One of the goals for the summer …
2024 Pre-Spring Sports Training Results
We started the first week of January and concluded on April 11. Our workouts consisted of three strength training sessions per week and 2-speed sessions, with the option of speed training on Saturday. We were hampered by weather several times so our sprint volume varied from week to week. This year I added timed fly 10 to the results. I purchased a laser timing gate system from TimingMate.com, this helped eliminate the inconsistency of hand time fly 20s that we ran at the …
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Sprint-Based Training in Season for Football: Does it Work?
This year I was blessed with an opportunity to have autonomy to oversee our JH football team’s pregame warm-up and conditioning. Being around the program for two previous years I felt a few changes could benefit the program and players. In my observation, I noticed a few things in the past that seemed to hinder the previous teams. For example, lots of knee issues, soft tissue problems, and lack of team speed. To address these problems, I implemented three strategies I felt …
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2023 Summer Strength Training Results
2023 Summer strength training results are in for stage 1 and 2 athletes. I am very excited about these athletes and their progress. Starting, the athletes had a great attitude and worked hard every time we trained. They were curious and asked why we were using a training method, I encourage it. To me, this helps with their buy-in, not just going through the motions. To help, I also explain why and how it translated to the sport movement.The calendar was set up to …
2023 Off-Season and Pre-Spring Football Workouts Results
We just wrapped the off-season and pre-spring football workouts for 2023. As usual, the goal is to add lean body mass, get stronger and more powerful. The cycle was 14 weeks divided up into three subcategories…During the last ten weeks of the cycle, we also incorporated change of direction, agility, speed training, and conditioning twice a week.These are all homeschooled athletes that do not have access to a centralized facility, like public school athletes. As a result, several weekly …
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2022 Summary of Stage 2 & 3 Youth Development Weight Training Program Results
Our goal was simple, to get stronger. The four main areas we tested at the beginning of the summer were Dead Lift, Hanging Power Clean, Back Squat, and Chest Press. Posted below are the test results as a group.We also tested flexibility, broad jump, and vertical jump. The data was unreliable for the vertical jump and flexibility test just due to the inaccuracy of the testing equipment. It was impossible to document the exact amount of improvement. However, they did increase in broad jump by …
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66 TIPS IN 40 DAYS: DAY 40
66. Don’t go into debt for racing or training – Go back and read tips 3 and 13.Bonus. Learn to have Fun – Every moment, we can choose to live in Joy and misery. We all know life is not perfect, we have good days and bad days. If you get off track, get back on as soon as possible. Go back and look at your thankful list, tips 8. If you have kids, this is a good read… The Perfect Moment by Andy Andrews.If you are not happy with where you are, you have the power to change …
66 TIPS IN 40 DAYS: DAY 39
65. Get familiar with the race-course – I have found this to be very helpful, especially triathlon. By knowing the coarse I felt less stressed about missing a turn and could focus on the race. …
66 TIPS IN 40 DAYS: DAY 37
63. Pack the night before the race – I know this seems like common sense but some don’t think it's necessary, I am here to tell you, do it. This helps lower your stress before a race and make the process more enjoyable. I remember one triathlon, where a guy was running around looking for an extra helmet because he forgot to pack it the night before, don’t be that guy. …
66 TIPS IN 40 DAYS: DAY 36
62. Don’t change anything before a race – If you go to the pre-race expo, sure it’s ok to buy stuff but don’t use anything new that you haven't tested in training, especially shoes. …
66 TIPS IN 40 DAYS: DAY 35
61. Practice in training –You can’t wait till race day to see how your nutrition, transitions, hydration, and equipment works, experiment on these areas during training. …
66 TIPS IN 40 DAYS: DAY 33
58. 10% Rule – Add 10% to your total training volume each week. This allows your body to slowly adapt to the stress.59. Recovery week - Every three to four weeks reduce volume by 20%. This allows your body to adapt, repair, and rest. …
66 TIPS IN 40 DAYS: DAY 32
55. Running without shoes will help you identify your natural gate – Due to overbuilt shoes, many have lost their natural way of running resulting in heel striking. Heel striking puts undue stress on the hips, legs, and knees. PS, Do this on grass or turf, like a football practice or playing surface.56. Bobbing up and down when you run is slowing you down, learn to run smooth – This bobbing up and down is called vertical oscillation. The higher the number the more you bob, the lower the …
66 TIPS IN 40 DAYS: DAY 31
50. Warm-Up – This is critical to your success. Regardless of the activity, you need a warm-up routine. The routine should last anywhere from 10-15 minutes.51. Cool Down - Just as important as the warm-up, the cool-down should take 5-10 minutes.52. Stretching – Over the years the debate has been going back-in-forth about stretching, does it decrease injury? Should I or shouldn’t I Stretch? In my option, yes you should. However, don’t look at it as injury prevention but a range …
66 TIPS IN 40 DAYS: DAY 30
49. Don’t use earbuds when training – For one, if you riding a bike, it’s just not safe. You cannot hear what is going on around you. Second, this helps you learn to listen to your body so you know how your body reacts to the training. Last, we all need some time away from mental direction; this will allow you to clear your head. …
66 TIPS IN 40 DAYS: DAY 29
48. Starting together doesn’t mean you have to finish together – Many people prefer to train with others. It’s because people like to be a part of a community, it keeps them accountable and it’s more fun. However, if you are in a sport that requires specific heart rate training, then my suggestion is that you only start together. Meaning, do your warm-ups, and drill together but afterward do your training plan. When finished with your session, you can hang out again. …
66 TIPS IN 40 DAYS: DAY 28
46. Don’t train on a full stomach - After eating, a regular meal, wait two hours before starting an intense training session. The last thing you want is a belly full of undigested food. 47. Short workout only requires water – Don’t be fooled by marketing. Any endurance workout less than an hour only requires water. You can replenish your glycogen with real food and electrolytes with some salt. …
66 TIPS IN 40 DAYS: DAY 27
Only thirteen days left. I pray these tips have been a blessing. In this next section, my primary focus will be on training.43. Don’t start to fast - When beginning a new workout regiment everyone is so gung-ho and tends to do more than they should. Start slow and work up the volume and intensity. This will limit injuries and lower your rate of burnout.44. No Pain, No Gain is a joke – we live in a society that thinks that if you’re not dead at the end of a workout then it …
66 TIPS IN 40 DAYS: DAY 26
41. Don’t view working out as a cure-all for losing weight – depending on where you are currently, with your health, you may need to delay a work-out program. 42. HIIT (High-Intensity Interval Training) can cause sugar cravings – HIIT is all the craze now, what most people don’t understand is that HIIT can cause you to overeat after your work-out. How, due to glycogen depletion. HIIT, because of the nature of the workout, your body requires sugar to make energy. To …
66 TIPS IN 40 DAYS: DAY 24
38. Journal – At the beginning of your weight loss program, this short term process will have a long-term effect. It will help you identify patterns quickly, the good news is you don’t have to do this long term unless you want to. Points of focus: current weight, how you feel physically and emotionally, what you eat, what time you eat, issues that cause you to go off the rails (triggers tips 31 & 31), liquids consumed (water, coffee, soda, tea, anything you drink). It …
Roll the Dice Home Workout
Per my Facebook post earlier today, below is my Roll the Dice 30-minute workout from today. The key is to just keep moving, take as much rest as you need between exercises and sets. Always check with your doctor before attempting any workout program. Round 1 Mountain Climbers can be 30 total or 30 per leg. Round 2 Lunges can be walking to single legRound 3 Calf Raises, do 15 right leg, 15 left leg and 15 both together. Round 4 Water Break take 1 minuteRound 5 Bicycles and Bicycle …
66 TIPS IN 40 DAYS: DAY 12
17. You don’t need all the best stuff to get better or in shape– To be honest, it’s an excuse to justify why we’re not doing what needs to be done. How I know, because I’ve used them all. Here are a few… I need a gym membership to get in shape. I need a $1,500 pair of race wheels to go faster. I don’t have the right cookware. I don’t, fill in the blank________. The reality is, just start where you are, it’s better to do something rather than nothing. If you need some ideas go back and …
66 TIPS IN 40 DAYS: DAY 11
16. Find a mentor / Join a community / Have an Accountability Partner – If you want to have success with your health, wellness, training, or anything you need a guide to help you navigate the journey. Why is this necessary? Have you heard of Mirror neurons? According to the Encyclopedia Britannica… “Mirror neuron, type of sensory-motor cell located in the brain that is activated when an individual performs an action or observes another individual performing the same action. Thus, …
66 TIPS IN 40 DAYS: DAY 9
14. “I’m so busy” – Have you ever said anything that sounds like this? Truth is, you have to slow down to be healthy, you can not keep up a frenetic pace and expect positive results to your health and well being. Even God tells us to take one in seven to rest. Rest allows your body, mind, and spirit to clear out. …
66 TIPS IN 40 DAYS: DAY 8
13. Let go of your ego – I see this all the time, even with myself, I’m not exempt. Be open-minded to suggestions from someone that has had success. Do your best to stay away from the “I” syndrome. “I” did this and “I” did that. A lot of times ego and the “I”, got you where you are, learn from it, and move forward. Don’t let your ego keep you stuck where you are. …
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