Recently, I was teaching a baseball player how to do a back squat. I began explaining the normal cues I give to my athlete, and then something incredible happened. This athlete did something I never imagined seeing. I gave the cue, get your head under the bar and walk back. So he literally tries to stand up with his head under the bar, with his hands assisting it as it rested upon his head. I immediately told him to stop, and then proceeded to crack up with the athlete and his dad. The thing is, he did exactly as I told him to do, just took it very literally.
As a volleyball player, how do you actually hit the ball harder? It's a great question and actually is more difficult to answer then I expected. I was asked this question by one of the best, most technical volleyball coaches in San Diego. His thought was that if we increased core strength, then our volleyball athletes would hit harder. However, we are going to take a look at how core stability plays a role in hitting harder.
Using Tempo as a Training Variable
Based on current training models, a set 1-3 is associated with training for power, a set of 3-5 is associated with training for strength, sets of 6-8 hypertrophy, and anything greater than that you are training for muscular endurance. Now let’s call an apple an orange, and would it be possible for a set of 6 to actually illicit 3 separate training effects? In other words, is it possible that a set 6 reps can 3 seperate training effects? The answer is yes. Let’s welcome the training variable TEMPO to the conversation.
How can I get faster? This is one of the most common questions we get asked at 1RM Performance. Let’s be real for a second, speed kills. Parents know it, athletes know it, and strength coaches know it. The trick is figuring out the best way to make an athlete faster.
The rotator cuff has a very important role – to keep your arm attached to your body. The 4 muscles of the rotator cuff originate on the scapula (see below) and insert on the humerus and keep the head of the humerus centered in the glenoid fossa. Think of the head of the humerus as a golf ball, and the glenoid fossa as the tee.
A lot has been happening at 1RM the past few months. We have seen athetes transform from weak, powerless athletes to strong, powerful athletes in just 8 weeks. It's amazing what a middle school athlete can do when you teach them how to use their bodies and how to transform their bodies into efficient, powerful machines. Take a kid and get them stronger and they will run faster, hit the ball farther, and start turning some heads. In a nutshell, that's what we have been doing the past few months.
How to Address Your training During Finals
This article is aimed to all the high school athletes and coaches out there…
Over the past two weeks, all of my athletes have been preparing and stressing over finals. Finals means one thing: stress. Stress is something that needs to be factored into preparing an exercise program. If you think stress doesn’t actually impact your performance, then check out this story.
Off season baseball/softball training in San Diego has just begun at 1RM Performance. So far, there is a trend of movement issues and injuries that are showing in the bodies of my younger athletes. Non dominant hips are much “tighter” then the hips on the dominant side. The tightness in the hips presents itself as “tight” hamstrings and “tight” hip flexors*. The imbalance between the two sides has also lead to structural changes in the athletes hips, which could be the cause for the increase in minor hamstring and hip flexor strains that parents have reported during their teams season. If this sounds like you or your child, sit back, and take a ride on the education highway!
*Why the quotation on tightness? Read: Quick Strength and Conditioning Lessons to discover more.
The Kansas Jayhawks just committed the number one high school recruit – Andrew Wiggins from Canada. And while he was deciding which school he would grace his presence with, I was spending the weekend at KU watching the men’s basketball team workout. Last year, KU was ranked 8th in the preseason rankings; this year they have the potential to drop into the top 5. And it might suprise you what's giving the Jayhawks the edge to be a top 10 contender... drum roll... their Strength & Conditioning staff.
1RM Performance on Elite FTS
Lifting with chains. We've all seen them, heard about them, maybe even spent time with them attached to a bar. The most popular question at the 1RM Performance open house was "What the heck are those chains for?" The use and benefits of chains lie in accomodating resistance, and understanding strength curves. To read more about the topic click on the link below. My article on the topic has been published on ELite FTS. Take a read, and begin to understand how training with chains can turn a great exercise into a phenomenal exercise.