One of the hardest things for the general fitness client to do is determine what leg exercises they should do. Let's start with what you should not do: 1. Skip legs entirely 2. Use machines such as leg extensions and leg curls. #1 is bad for obvious reasons if you are looking for a tone butt and legs. As for #2, leg extensions and leg curls are single joint exercises that only allow for movement from the knee joint and can probably do you more harm then good. Besides, you walk and run on your feet, so why train your legs in a chair.
If you are someone that experiences knee pain from squats or lunges, then chances are you are not doing them right or you need to strengthen some other areas of your body such as your glutes and hamstrings. We are going to stick with single leg exercises for now because I feel that they are the easiest to do correctly. The exercises in the videos below are basic single leg exercises that can be done with little or no equipment. Here is a sample set up for a legs in a total body workout.
Day 1 Step up 2x 8 each leg (the box in the video is 12" and a good height for beginners)
1 leg RDL (cone touch) 2x 8 each leg
Day 2 Split squat 2 x 8 each leg
Cook hip lift 2 x 8 each leg
The following week, move up to 2x 10 for each. In week 3, perform 2 x 12 each leg. After that, start to add weight or increase the height of the box for steps ups. Obviously, you know yourself better than I do, so if these exercises as shown are very easy, then you should add appropriate weight immediately. Remember, keep that heel on the ground or in the box!
Video for 1 leg RDL and Cook hip lift will be in the next blog.
Tuesday, April 6, 2010
Monday, March 29, 2010
Attacking Flexibility and Mobility at SOAR
Without question, the number one weakness of my clients across the board is flexibility and mobility (or lack of). According to Mike Boyle, flexibility is the range of motion around a joint and mobility is how well the joint moves. For example, holding a hamstring stretch would be flexibility and performing forward leg swings is mobility. Even if you don't completely understand the difference, please understand that both are extremely important for all athletes.
In the past, we really only focused on flexibility post workout. After much research, I have made some changes to our program both in warm - up and post workout. Here is an example of what I have done at SOAR to improve flexibility and mobility in our athletes.
1. We foam roll prior to every session to decrease muscle density. To be brief, foam rolling is basically self -massage.
2. All clients 14 and up perform some static stretching (flexibility) prior to their dynamic warm - up. Then those clients perform glute activation exercises with bands and on the floor. The glutes are probably the most important muscle in terms of speed and power and a lack of glute activation can lead to lower back pain.
3. After glute activation, clients perform mobility drills and dynamic stretching. So in the first 10 minutes of the session now, flexibility and mobility is our main focus. After dynamic stretching, clients then move into our speed drills such as skips, high knees, butt kickers, ect.
4. Beginner clients still perform our hip mobility program prior to each lifting session. Our more advanced clients still perform it at least once per week.
5. All clients have been giving a stretching sheet to do at home. Most of the reading I have done lately has told me that it is hard to improve flexibility immediately after a hard workout. So it is now on my clients to get it done at home.
6. We offer yoga class on Sundays at 4pm. Although I wish more of my athletes we in it, the class has gotten great reviews. We plan to offer another session at the end of April.
In the past, we really only focused on flexibility post workout. After much research, I have made some changes to our program both in warm - up and post workout. Here is an example of what I have done at SOAR to improve flexibility and mobility in our athletes.
1. We foam roll prior to every session to decrease muscle density. To be brief, foam rolling is basically self -massage.
2. All clients 14 and up perform some static stretching (flexibility) prior to their dynamic warm - up. Then those clients perform glute activation exercises with bands and on the floor. The glutes are probably the most important muscle in terms of speed and power and a lack of glute activation can lead to lower back pain.
3. After glute activation, clients perform mobility drills and dynamic stretching. So in the first 10 minutes of the session now, flexibility and mobility is our main focus. After dynamic stretching, clients then move into our speed drills such as skips, high knees, butt kickers, ect.
4. Beginner clients still perform our hip mobility program prior to each lifting session. Our more advanced clients still perform it at least once per week.
5. All clients have been giving a stretching sheet to do at home. Most of the reading I have done lately has told me that it is hard to improve flexibility immediately after a hard workout. So it is now on my clients to get it done at home.
6. We offer yoga class on Sundays at 4pm. Although I wish more of my athletes we in it, the class has gotten great reviews. We plan to offer another session at the end of April.
Wednesday, March 17, 2010
Looking for Topics
I am looking to answer any questions in regards to strength, speed and youth training. You can either post a comment to this blog or email me through our website. If I don't have the answer, I will find someone that does.
Friday, March 5, 2010
Jump Training
It's the time of year that I get the same phone calls every day.......Mike....We need to get our son/daughter in a jump training program for basketball. Mike....can you put 6 inches on my vertical by next season? Mike....you focused primarily on strength last year, can we just do jump training this year?
I have said it before and I will say it again.....If you are improving your lower body strength, then you are also improving your ability to jump higher....safely. If you want to improve your jump, then you must train for strength and explosiveness. All of our programs at SOAR include a balanced combination of each. We do single leg lifts, 2 leg lifts, hamstring and glute exercises, Olympic Lifts, 1 leg jumps, 2 leg jumps, quick feet hops, skips and bounds. ALL of these help develop a well rounded explosive athlete.
Plyometrics (jump training exercises) are the most misunderstood and abused method of training for athletes. Unfortunately, if you look on the Internet, you will find all sorts of jump programs that make utterly ridiculous claims of improving your vertical by 8 inches in 8 weeks. Although I have seen that happen a few times in the last 10 years, there is no substitute for a comprehensive strength and conditioning program that uses a jump training progression in conjunction with a strength program. A proper progression of jump training involves a few weeks of box jumping to improve landing technique (see my older blog post on beginner power training). If you try to begin high intensity jump training without perfecting your landing technique, the results can be disastrous.
Jumping higher is a great goal for any athlete to have. In fact, I don't think I have trained any great athletes who don't jump high. But, please have a realistic and intelligent approach to your jump training regimen. Seek out a KNOWLEDGEABLE strength training professional in your area and you will not regret it.....and your knees will thank you later.
I have said it before and I will say it again.....If you are improving your lower body strength, then you are also improving your ability to jump higher....safely. If you want to improve your jump, then you must train for strength and explosiveness. All of our programs at SOAR include a balanced combination of each. We do single leg lifts, 2 leg lifts, hamstring and glute exercises, Olympic Lifts, 1 leg jumps, 2 leg jumps, quick feet hops, skips and bounds. ALL of these help develop a well rounded explosive athlete.
Plyometrics (jump training exercises) are the most misunderstood and abused method of training for athletes. Unfortunately, if you look on the Internet, you will find all sorts of jump programs that make utterly ridiculous claims of improving your vertical by 8 inches in 8 weeks. Although I have seen that happen a few times in the last 10 years, there is no substitute for a comprehensive strength and conditioning program that uses a jump training progression in conjunction with a strength program. A proper progression of jump training involves a few weeks of box jumping to improve landing technique (see my older blog post on beginner power training). If you try to begin high intensity jump training without perfecting your landing technique, the results can be disastrous.
Jumping higher is a great goal for any athlete to have. In fact, I don't think I have trained any great athletes who don't jump high. But, please have a realistic and intelligent approach to your jump training regimen. Seek out a KNOWLEDGEABLE strength training professional in your area and you will not regret it.....and your knees will thank you later.
Sunday, February 28, 2010
Baseball Speed Tip
I have seen many different ways to teach acceleration out of a base stealing stance. I am not really a "baseball guy" so I am sure that the stance can vary based on game situations. This video shows our way of turning and sprinting out of a still stance.
Monday, February 15, 2010
Proper shoes for training
Going out and buying the latest pair of "Lebrons" or "Under Armours" is obviously not going to magically transform your young athlete into a blue chip prospect. But, wearing the right kind of shoe and wearing it the right way could go a long way towards reducing the risk of serious injury. Improved footing and stability can also help with change of direction speed and overall athleticism. Here are a few tips if you are looking for new shoes to train in.
1. Kind of shoe - For the young, multi- sport athlete, I have found basketball shoes to be the best. They have great traction, ankle support and typically stay together for a while. Most kids seem to have a pair of basketball shoes anyways. For my more advanced clients, I recommend the new style training shoes that Nike and Under Armour have come out with. They are light, and have LATERAL support. Lateral support means that the side of the foot is supported by a sturdy material. They are also in the $50 - $80 range which I find reasonable these days.
The worst kind of shoe - running shoes. They are designed for running forward only, and slowly! You know you have a running shoe if the side of the foot is supported by mesh. I have actually seen kids' feet go right through the side of the shoe during multi - directional speed drills. Running shoes are great for every day activity and going out for a run, but not for high intensity training in all directions.
2. TIE YOUR SHOES EVERY TIME YOU PUT THEM ON! This one drives me nuts. If you can put your shoes on without untying them, then they can come off just as easily. Tie your shoes tight and double knot if necessary.
3. Shoe size. The unfortunate part of growing is that you grow out of your shoes and cloths. But, if you buy your shoes too big to account for growing, then the shoe is way too big initially. Here is a test......Have the athlete put the shoe on and stand up. If you can stick your entire finger between the heel and the back of the shoe all the way down to the sole, then they are too big. If the shoe is too big, then the foot slides in the shoe. Not only does this decrease the amount of force the athlete can put into the ground, it greatly increases the risk of serious ankle injury.
4. Bring your shoes to the gym in your hand or shoe bag. Basically, you training shoes should never touch the pavement, snow or grass. Use older pairs of shoes to walk outside. You will be amazed how much longer your shoes last.....and how much cleaner my floors will be in the winter!
1. Kind of shoe - For the young, multi- sport athlete, I have found basketball shoes to be the best. They have great traction, ankle support and typically stay together for a while. Most kids seem to have a pair of basketball shoes anyways. For my more advanced clients, I recommend the new style training shoes that Nike and Under Armour have come out with. They are light, and have LATERAL support. Lateral support means that the side of the foot is supported by a sturdy material. They are also in the $50 - $80 range which I find reasonable these days.
The worst kind of shoe - running shoes. They are designed for running forward only, and slowly! You know you have a running shoe if the side of the foot is supported by mesh. I have actually seen kids' feet go right through the side of the shoe during multi - directional speed drills. Running shoes are great for every day activity and going out for a run, but not for high intensity training in all directions.
2. TIE YOUR SHOES EVERY TIME YOU PUT THEM ON! This one drives me nuts. If you can put your shoes on without untying them, then they can come off just as easily. Tie your shoes tight and double knot if necessary.
3. Shoe size. The unfortunate part of growing is that you grow out of your shoes and cloths. But, if you buy your shoes too big to account for growing, then the shoe is way too big initially. Here is a test......Have the athlete put the shoe on and stand up. If you can stick your entire finger between the heel and the back of the shoe all the way down to the sole, then they are too big. If the shoe is too big, then the foot slides in the shoe. Not only does this decrease the amount of force the athlete can put into the ground, it greatly increases the risk of serious ankle injury.
4. Bring your shoes to the gym in your hand or shoe bag. Basically, you training shoes should never touch the pavement, snow or grass. Use older pairs of shoes to walk outside. You will be amazed how much longer your shoes last.....and how much cleaner my floors will be in the winter!
Friday, February 5, 2010
National Signing Day
As any college football fan knows, this past Wednesday was National Signing Day for high school seniors. One of my long time clients, Alec Bartz, invited me to Orange High School to be there with him when he signed with Davidson. It was great to be there because in addition to Alec signing, two other SOAR clients were also signing. Corey Joe signed with Ashland University and Ross Smith, a client of Reggie Germany, signed with Holy Cross.
Even though signing at Davidson is not going to get the publicity that signing at Ohio State, Texas or Florida gets, it was still a very proud day for SOAR and an even prouder day for Alec's family. There are two very important lessons that can be learned from Alec's story.
1. When Alec started at SOAR in the summer of 2007, let's just keep it short and say the agility ladder was a sufficient workout for him. He was heavy on his feet, a little clumsy, and not the fastest kid I have ever seen.... As soon as his 07 season ended, Alec was right back in...for 8 months straight. He started to make great progress. He was a starter on his 08 varsity team at Orange. As soon as the 08 season ended, he was right back in. We realized his squat form was not very good and he took a step back to work on technique. Alec listened and his hard work started to pay off. He won the lineman MVP at the Schuman's Underclassman Combine. He was getting invited to college camps and then had another successful varsity season. The result was his signing on Wednesday. Three years ago, it didn't seem possible. But with consistency and dedication, it most definitely became a reality.
2. ACADEMICS. Alec is great student and to my knowledge a member of a few academic clubs at school. He is a student athlete in every way. The best way for the high school athlete who is not on the radar to get a scholarship it to have good grades.
Congratulations again to Alec, Ross and Corey.
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