Michael Boyle
Athletes in sports that use primarily fast-twitch muscles and explosive movements generally perform poorly on tests of aerobic capacity. This is not a new discovery. Well-conditioned athletes in sports of an intermittent nature (i.e., most team sports) may not necessarily perform well in steady-state tests of aerobic capacity, particularly when (Location 354)
Athletes who dominate their sports are those who run the fastest, jump the highest, and have the quickest burst. Yes, conditioning matters, but train for the sport. Lift weights, jump, sprint. The key is to gain strength and power in the off-season. Simply put, an athlete who is not a cross country runner shouldn’t run cross country. Athletes who want to get faster and get in great sport condition need to train the way the best athletes train—using a combination of strength training and interval training to prepare properly. (Location 379)
The keys were a significant decrease in endurance work, an increased emphasis on lower body strength, and a program designed to gain lean mass. (Location 436)
A good functional strength training program employs both tried and true strength exercises such as the bench press and less conventional exercises such as a single-leg squat, a rear-foot-elevated split squat, a push-up, or a single-leg straight-leg deadlift. The key is to make the program more functional without throwing out the baby with the bathwater. (Location 456)
Assessing Functional Upper Body Strength (Location 466)
A strength program is as simple as a push, a pull, a knee-dominant exercise, a hip-dominant exercise, and some core work. I (Location 605)
For body-weight exercise, the progression is simple. Begin with three sets of 8 repetitions in week 1, move to three sets of 10 in week 2, and finish with three sets of 12 in week 3. This is simple progressive resistance training utilizing just body weight. By the fourth week, you can generally progress to a more difficult exercise or add external loads. External resistance can be a dumbbell, a kettlebell, a weight vest, a sandbag, or a medicine ball. These more difficult exercises can then be progressed by the same method (8-10-12) or through basic resistance concepts. (Location 623)
It really is that simple. Higher-volume, lower-load periods should be alternated with higher-intensity, lower-volume periods. Dan John, another giant in the field, recommended between 15 and 25 reps for major exercises. That means you have the choice of accumulating volume with three sets of eight (24 reps) or exercising more intensely with three sets of five (15 reps). (Location 634)
We most often see creep in the back side of the body, in the upper and lower back, glutes, and hamstrings. These are also the areas that seem to benefit most from the foam roller. (Location 885)
Foam Rolling Techniques and Tips Rolling can provide great benefits both before and after a workout; however, rolling at the start of a workout is essential. (Location 892)
Foam Rolling the Gluteus Maximus and Hip Rotators The hip rotators sit below the glutes. To roll the hips the athlete sits on the roller with a slight tilt toward (Location 900)
side to be rolled and moves from the iliac crest to the hip joint to address the glute max. To address the hip rotators more specifically, the leg is crossed to place the hip rotator group on stretch (see figure 5.1). (Location 901)
Foam Rolling the Low Back After rolling the hips, the athlete rolls the lower back area (see figure 5.2), tilting slightly right or left to get into the spinal erectors and quadratus lumborum, a large triangular muscle layered under the spinal erectors. (Location 907)
Foam Rolling the Adductors The adductors are probably the most neglected area of the lower body. A great deal of time and energy is focused on the quadriceps and hamstring groups and very little attention paid to the adductors. (Location 929)
A lack of flexibility seems to be a causative factor in many of the gradual-onset injuries that plague today’s athletes. Overuse problems such as patellofemoral syndrome, low back pain, and shoulder pain seem to relate strongly to long-term tissue changes that don’t necessarily respond to dynamic stretching. (Location 977)
Therefore, our prescription is as follows: Foam rolling. Use the foam roller techniques previously presented for 5 to 10 minutes to decrease the density of the muscle. (Location 985)
Static stretching. Yes, static stretching. Yes, before the workout. Once the tissue density has been dealt with, you can work on changing the length. (Location 990)
Foam rolling to decrease knots and trigger points. Static stretching to work on increasing flexibility. Follow that up with a dynamic warm-up. (Location 996)
Stretch all areas. Don’t focus on one. Include one stretch for each of the following areas: Adductors Hip flexors Lateral hamstrings Hip rotators (Location 1001)
In the past back pain has been blamed on a weak core. There is no strong evidence for that case, either. I believe low back pain is primarily the result of loss of hip mobility. Loss of function in the joint below (in the case of the lumbar spine, the hip) affects the joint or joints above (lumbar spine). In other words, if the hip can’t move effectively, the lumbar spine will compensate. We know the hip is built for mobility and the lumbar spine is designed for stability. (Location 1071)
The process is simple: Lose ankle mobility, get knee pain. Lose hip mobility, get low back pain. Lose thoracic mobility, get neck and shoulder pain (or low back pain). (Location 1076)
In fact, I think there is a direct correlation between the stiffness of the basketball shoe and the amount of taping and bracing that correlates with the high incidence of patellofemoral syndromes in basketball players. Our desire to protect the unstable ankle comes with a high cost. Many of our athletes with knee pain have corresponding ankle mobility issues. This knee pain often follows an ankle sprain and subsequent bracing and taping. (Location 1078)
It seems that weakness of the hip in either flexion or extension causes compensatory action at the lumbar spine, while the weakness in abduction and external rotation (or, more accurately, prevention of adduction and internal rotation) causes stress at the knee. (Location 1083)
Poor psoas and iliacus strength or function will cause patterns of lumbar flexion as a substitute for hip flexion (see figure 5.12). Poor strength or activation of the glutes will cause a compensatory extension pattern of the lumbar spine that attempts to replace the motion of hip extension. (Location 1085)
Interestingly enough, this fuels a vicious cycle. As the spine moves to compensate for the lack of strength and mobility of the hip, the hip loses mobility. It appears that lack of strength at the hip leads to immobility, and immobility in turn leads to compensatory motion at the spine. The end result is a kind of conundrum: a joint that needs both strength and mobility in multiple planes. (Location 1090)
Mobility Work The key to mobility work is that it should be done only for those joints that need it. The joints that need stability need strength training to create that stability. The joints that need mobility need motion. It is important to again mention that mobility and flexibility are not the same. Flexibility targets the muscles and tends to require some element of a static hold. Mobility targets the joints and requires gentle motion. Mobility exercises may also be viewed as activation exercises because they are designed to, as physical therapist Shirley Sahrmann likes to say, “get the right muscle moving the right joint at the right time.” Note: In four-day programs, mobility work will be done on days 2 and 4 with the lateral warm-up drills and ladder work. (Location 1107)
Our number one thoracic mobility drill is to simply foam roll the thoracic spine. As mentioned in the rolling section, it is important to touch the elbows together to protract the shoulder blades and expose the thoracic vertebrae. (Location 1117)
Ankle Mobility Drill 1 Credit for this drill goes to Omi Iwasaki, another EXOS physiotherapist. The first key to ankle mobility work is understanding it is a mobility drill (see figure 5.15), not a flexibility drill. You want to rock the ankle back and forth, (Location 1137)
The second key is to watch the heel. It is essential that the heel stay in contact with the floor. Most people who have ankle mobility restrictions will immediately lift the heel. I will often hold the heel down for beginners so they get the feel of it. The third key is to make the movement multiplanar. I like 15 reps, 5 to the outside (small toe), 5 straight, and 5 driving the knee in past the big toe. (Location 1140)
Hip Mobility Drill 1 Split squats. Your first reaction might be that “split squats are a strength exercise.” In reality, the split squat (see figure 5.17) is a sagittal-plane hip mobility exercise. To prevent soreness and develop mobility, we have our athletes perform these in place for three weeks before moving to lunges. (Location 1156)
Some days we do split squats for mobility development, and some days we do them under load for strength. (Location 1160)
Lateral squats. Lateral squats (see figure 5.18) are the in-place precursor to lateral lunges. They develop frontal-plane hip mobility, an area where many athletes are restricted. The key in lateral squats is to watch the feet—they must remain straight ahead. External rotation is compensation. Lateral squats are a bit counterintuitive. A wider stance makes them easier, not harder, but most people try to begin narrower. Try to get the feet 3.5 to 4 feet (1 to 1.2 m) apart. I use the lines on roll flooring (usually 4-foot rolls) or the width of the wood on the lifting platforms (also usually 4 feet) as a gauge. (Location 1164)
Hip Mobility Drill 3 Reaching single-leg straight-leg deadlift. (See figure 5.19.) As mentioned earlier, the basic patterns are done multiple times per week, sometimes under load and sometimes as warm-up and mobility work. (Location 1171)
Upper Body Mobility and Stability Floor slides (see figure 5.20) offer multiple mobility and stability benefits for the upper body. (Location 1177)
stop? Single-leg strength is the essential quality for developing agility. Without single-leg strength, no amount of agility or agility work will enable athletes to make cuts at top speed. This means single-leg work in the weight room. (Location 1504)
Over the past decade we have moved from a very conventional back squat oriented program to a front squat oriented program and finally to a program centered primarily around unilateral deadlifts and unilateral squat variations. In certain situations we initially use bilateral squats and bilateral deadlifts, but the emphasis has clearly moved to more unilateral exercises when it comes to developing lower body strength. (Location 1604)
The squat and hinge are still considered fundamental movement skills. However, for many athletes more hip-dominant exercises such as kettlebell sumo deadlifts or trap-bar deadlifts are a better starting point than squatting. (Location 1617)
Our current approach is to work on mobility to develop the squat pattern before we load it and to do the majority of our lower body squat pattern loading in unilateral exercises. The unilateral knee-dominant pattern is a simpler one to teach and is much more usable. (Location 1632)
I want you to teach your athletes to squat, but when they start to get strong, to switch to unilateral variations of the squat or to the trap-bar deadlift if you really want a bilateral exercise. The concept of relying primarily on unilateral training for the lower body is based on one simple thought (we run and jump on one leg most of the time) and one not-so-simple thought, something known as the bilateral deficit. (Location 1687)
What does this mean? It means an athlete on one leg is able to squat more than half of what he can squat on two legs. We are actually stronger with one foot on the ground than we are with two feet on the ground, if you divide by two. Every athlete we train can do a rear-foot-elevated split squat with significantly more than half of what they can do in a back squat. In fact when we tested both front squats and rear-foot-elevated split squats, many of our athletes could split-squat and front-squat with the same loads. I know it seems impossible, but it’s not. (Location 1693)
Body-weight squats and goblet squats can be used to assess mobility in the hips and ankles, flexibility in the hamstrings, and the general status of the lower body. Athletes who (Location 1700)
The first step in correcting a problem with the squat pattern is to attempt a squat with the heels elevated. Raising the heels on a one- by four-inch (2.5 by 10 cm) board or a specially (Location 1702)
The board simply provides artificial ankle mobility. (Location 1704)
Note: Raising the heels does not harm the knees in any way. The idea that elevating the heels increases the stress on the knees is not supported by any scientific research we have ever seen. (Location 1708)
Please note these are not box squats but body-weight or goblet squats done to the box to gauge depth. Half squats or quarter squats should never be used or taught. The half squats and quarter squats often seen in poorly designed strength and conditioning programs present a larger risk of back injury due to the heavier weights used in these partial movements. Athletes with normal flexibility can squat to a position with the thighs parallel to the floor with no heel elevation. Less flexible athletes can use heel elevation. Learning the squat pattern is the first step in increasing lower body strength, speed, and vertical jump. (Location 1732)
Klein goes on to say that “the depth of the squat should be controlled, with the thighs just breaking the parallel position. (Location 1745)
Important note: Every lower body exercise that can be goblet loaded should be goblet loaded first. Use the goblet position until the athlete can no longer get the dumbbell into place. Use dumbbells instead of kettlebells to get good contact points. (Location 1792)
This is the only way we load a squat until the athlete is not able to maintain the two contact points. It is not unusual for our male high school athletes to use 120-pound (55 kg) dumbbells in the goblet position. (Location 1799)
The key to understanding why the deadlift may be less stressful on the lower back than squats strangely enough relates to shoulder mobility. The compensation for poor shoulder mobility is lumbar extension. Poor shoulder mobility is a major causative factor in back pain. If an athlete tries to place a bar on the shoulders to squat but lacks shoulder mobility, what does he do? He extends the lumbar spine. If he tries to get his elbows up in a front squat and lacks shoulder mobility, what does he do? He extends the lumbar spine. Just as the hips and spine are linked, so are the lumbar spine and the shoulders. Next time you have an athlete with low back pain, don’t just look at hip mobility; look at shoulder mobility and at exercise selection. (Location 1826)
Single-leg strength is specific and cannot be developed through double-leg exercises. The actions of the pelvic stabilizers are different in a single-leg stance than in a double-leg stance. Single-leg exercises force the gluteus medius (a muscle in the buttocks), adductors, and quadratus lumborum (a lower back muscle) to operate as stabilizers, which are critical in sports skills. These muscles (gluteus medius, adductors, quadratus lumborum) do not need to perform their stabilizer role in conventional double-leg exercises. (Location 1861)
These single-leg exercises are classified as baseline, as progressions (1, 2, 3, or 4), or as regressions from the baseline. All athletes, regardless of training stage, should begin with the appropriate baseline exercise for the first three weeks of training. (Location 1866)
Most of the single-leg exercises can initially use a simple body-weight progression. This means the athlete uses body weight only (no external weight) for the first three weeks but increases reps each week from 8 to 10 to 12 per leg. This is a simple progressive resistance concept. More advanced athletes might want to begin with external loads (bar, dumbbells, or weight vest), but this is discouraged initially if the athletes do not have experience with single-leg training. As athletes become more advanced, any single-leg exercise can be added into the program as long as no fewer than five reps are used. (Location 1870)
The split squat (see figure 6.14) might be the best exercise for developing single-leg strength. (Location 1875)
Please note that the split squat is not a lunge. The exercise involves no foot movement or stepping. Split squats have the added benefit of developing balance and dynamic flexibility in the hip flexor muscles. (Location 1889)
Initial loading for all these single-leg exercises is best done in the previously described goblet position. Load in the goblet position until the athlete struggles to get the dumbbell into place (two contact points), and then switch to a side-loading position with two dumbbells. (Location 1895)
The rear-foot-elevated split squat has been the primary lower body strength exercise in our program for the last five years. We use conventional split squats for at least the first six weeks before switching to the rear-foot-elevated version. (Location 1902)
This exercise can begin as a body-weight exercise, following the 8-10-12 body-weight progression described earlier, but it is best used as a strength exercise with dumbbells or kettlebells. Begin loading with a dumbbell in the goblet position. Continue to goblet load as long as the athlete can move the dumbbell into place (two contact points). (Location 1912)
Kettlebells work extremely well from a grip and balance standpoint once athletes can no longer goblet load. We will go as low as five reps per leg per set (e.g., three sets of five reps per leg). Athletes will quickly get to the point where they are using the heaviest dumbbells or kettlebells available. (Location 1916)
The single-leg squat (see figure 6.16) is the king of single-leg exercises. It may be the most difficult but is also probably the most beneficial. The single-leg squat requires the use of a single leg without any contribution to balance or stability from the opposite leg. (Location 1923)
Working off a box versus off the floor allows the free leg to drop lower. (Location 1934)
In addition, the single-leg squat is done to a thigh-parallel position. No attempt is made to go below parallel. (Location 1935)
Most athletes should begin with three sets of five reps with 5-pound dumbbells. Progress by increasing reps or by increasing the weight of the dumbbells, depending on the stage of the training cycle (e.g., strength phase or accumulation phase). As with the rear-foot-elevated split squat, do no fewer than five reps per leg. (Location 1945)
Athletes who have had groin or hip flexor problems will find the lunge a very beneficial exercise. (Location 1971)
We have found two ways to turn on these muscles: mini-band side steps and cross-body reaching. (Location 2017)
The core exercises presented are designed to develop a more stable platform from which to strike or throw an object. In addition, the core programs will help any athlete who suffers from low back pain. The medicine ball exercises will improve the power and coordination of all the muscle groups used in striking and throwing skills. Core training is the missing link to developing the power to hit a baseball or golf ball farther or a hockey puck or tennis ball harder and faster. (Location 2194)
Core Exercise Categories There are three basic classes of core exercises. (Location 2268)
Core Training Progression in the Weekly Program Progressing core work is simple. Three sets of 8 to 12 repetitions are done initially for exercises that utilize weights. Stabilization exercises generally start with three sets of 25 seconds done in five sets of 5-second holds. Physical therapist Al Visnick introduced this concept to me with the statement: “If you want to train the stabilizers, you have to give them time to stabilize.” One-second holds cannot work the stabilizers as effectively as a 5-second contraction. You can use time instead of reps to determine the length of a set. Five reps take approximately 30 to 60 seconds. (Location 2296)
For any exercise using body weight, progress over a three-week period as follows: Week 1: 3 × 8 Week 2: 3 × 10 Week 3: 3 × 12 (Location 2301)
Ab Wheel Rollout Progression 4 An Ab Dolly can be substituted for a wheel in this exercise. Simply grasp the sides of the Ab Dolly with the hands to lengthen the lever. I like the wheel better because you get better diagonals when you get more advanced, but for phase 3 it really doesn’t matter. The key is that the moving piece is now a full arm’s length away. Ab wheel rollouts (see figure 7.9) are an advanced core exercise. (Location 2357)
For all the chop and lift exercises, do three sets of 10 and increase the weight in week 2, or use a set weight and an 8-10-12 progression. Half-Kneeling In-Line Stable Chop Progression 1A Progression 1A begins in the half-kneeling position with the feet in line. This means the front foot, back knee, and back foot are all in a straight line. (Location 2433)
Medicine Ball Training The medicine ball may be the simplest and safest tool for developing total-body power, rotary power and, anterior-core power. In fact, the medicine ball has become a staple in just about every functional training program. The key to medicine ball training is the ability to develop power in hip internal and external rotation and to move that power from the ground through the core. (Location 2625)
A well-designed upper body program should include a proportional number of sets of horizontal pulling (rowing), vertical pulling (chin-up), overhead pressing, and supine pressing exercises. In simple terms, there should be a set of pulling exercise for every set of pushing exercise. In the vast majority of strength programs, this is not the case. Most conventional programs generally offer lots of pressing and very little pulling. This overemphasis on pushing and pressing can lead to postural problems because of the overdevelopment of the pectorals and underdevelopment of the scapular (shoulder blade) retractors. More important, a program that does not provide an equal number of pulling and pushing movements predisposes athletes to overuse shoulder injuries, especially rotator cuff issues. (Location 2840)
The ratio of pulling to pushing strength is best estimated by comparing an athlete’s maximum chin-up to her maximum bench-press weight. (Location 2847)
Take a moment to quickly figure out your push–pull ratio. Find your chin-up plus body-weight RM and then simply slide over to the far left for a 1RM number. Next, do the same for the bench press. Remember that the chin-up is body weight plus weight on the belt, while the bench press is just weight on the bar. A properly designed strength program for an athlete should include at least three sets of a chin-up variation per week as well as a minimum of three sets of two rowing movements per week. (Location 2855)
Here’s another way to look at standards: Bench 5RM = hang clean 5RM = rear-foot-elevated split squat 5RM = chin-up 5RM The chin-up 5RM can come from table 8.1 but still needs to be equal to the bench press 5RM. (Location 2869)
Vertical Pulling Movements Variation is the key to continued strength gain. It is important to vary either the type of exercise or the loading pattern every three weeks. (Location 2875)
Chin-ups and the variations are best cycled in the strength program to correspond with the other major exercises (hang clean, split squat, bench press). Do three sets of 8 to 10 chin-ups, three to five sets of 5, and three to five sets of 3. (Location 2882)
Eight-Week Chin-Up Progression This program is intended to be done two times per week only. Once an athlete can perform one unassisted chin-up, she can use the eight-week program in table 8.3. (Location 2892)
Parallel-Grip Pull-up Progression 1B This excellent upper body pulling exercise is similar to the chin-up but targets the forearm and elbow flexors (brachialis and brachioradialis) (Location 2903)
Horizontal Pulling Movements Horizontal pulling movements, or rowing movements, are extremely important and must be included and prioritized in the upper body program. Rows are a priority because they are the true antagonistic movement to the bench press. Although chin-ups and their variations are important, rowing movements target both the muscles and the movement patterns that directly oppose those trained (and often overtrained) with the bench press. (Location 2973)
This movement is great for beginners but does not work the hip rotator group because of the double-leg stance. Do three sets of 5 to 10 repetitions, depending on the training phase. (Location 2990)
The suspension trainer inverted row may be the best exercise not done on a regular basis. Inverted rows are a wonderfully simple yet challenging movement that teaches torso stabilization and develops strength in the scapular retractors and rear deltoid. Although the movement appears simple, the inverted row is often a humbling exercise for even the strongest athletes. Athletes with strong pressing muscles are often unpleasantly surprised at how few quality inverted rows they can perform. (Location 3010)
Upper Body Pressing Exercises This section focuses on functional upper body strength rather than the bench press. I want to make it clear that athletes we train perform bench presses, dumbbell bench presses, and numerous other variations of supine pressing movements. I am not against the bench press, but my philosophy is balanced training in which performance in one relatively unimportant lift is not overemphasized. (Location 3058)
One of the most underrated exercises in the upper body program, push-ups are pressing movements that require no equipment and offer numerous variations. (Location 3070)
Overhead pressing is another area not covered in the first edition of Functional Training for Sports. In many ways, the thought processes remain the same as we discussed in the pulling chapter and core chapters. We do not use a straight bar, we choose unilateral versions, and we begin with positions that improve stability. (Location 3093)
dumbbells allow the shoulder to have more freedom. This is a huge plus over using a straight bar for overhead presses. Overhead work will begin in half kneeling to stabilize the lumbar spine and to force the lifter to use the shoulders. (Location 3097)
Half-Kneeling Alternating Kettlebell Press Baseline My choice for where to start overhead work is with a half-kneeling stance and kettlebells. The offset nature of the kettlebell produces a natural external rotation moment at the shoulder, and this seems to recruit the subscapularis (a key shoulder stabilizer). Often athletes or clients who complain of overhead presses being uncomfortable will find the alternating kettlebell version to be completely pain free. Begin with both kettlebells at shoulder level with the thumbs touching the front deltoids. Elbows are about 45 degrees to the torso. Press up with one kettlebell, driving the shoulder into internal rotation (thumb toward the face) (Location 3102)
Perform three sets of 5 to 10 repetitions. (Location 3108)
Standing Alternating Dumbbell Press Progression 2 Once the athlete has learned to press with the shoulders and not arch the back or shift the hips forward to create an incline press, the athlete can move to a more standard standing press (Location 3121)
The best approach is to combine overhead presses for strength with exercises to improve shoulder stability for injury prevention. The target of these shoulder prehabilitation exercises should be movement and stabilization of the scapula and the glenohumeral joint. The (Location 3133)
I have never been a fan of cleaning from the floor. In fact, I don’t think in 30 years I have ever had an athlete do it. In my mind, Olympic lifts are for power. To improve starting strength, load the bar in the deadlift. If the goal is to improve power, then my choice would be Olympic lifts done from a hang above the knees. (Location 3550)
The initial pull from the floor is simply a deadlift that gets the bar into the proper position to perform the hang clean. (Location 3553)
Single-Arm Dumbbell Snatch The single-arm dumbbell snatch is a great alternative for athletes looking to get the value of the Olympic lifts with lower loads on the low back. This exercise is best geared to athletes because the shoulder loads will be substantial. Most athletes will dumbbell snatch more than 50 percent of what they are capable of snatching. The hips and legs are still producing force but are transferring that force into one dumbbell, through one arm. (Location 3652)
So, not coincidentally, the recipe that follows is very similar to the chapter sequence of this book. Step 1: Foam rolling Step 2: Static stretching Step 3: Mobility, activation, and dynamic warm-up Step 4: Power work, medicine ball throws, plyometrics, and speed work Step 5: Power and strength work in the weight room Step 6: Conditioning (Location 3770)
Ideally all strength training programs begin with power development via explosive exercises or Olympic lifts. In other words, the fast stuff gets done first. The interval between sets is allocated to core training, mobility exercises, or both to make the best possible use of time. After the explosive lifts are completed, athletes typically perform a pair of strength exercises, usually the major lifts for that specific day. Again, this pair of strength exercises may have a core exercise or a mobility exercise added between them to make good use of rest time. (Location 3776)
This tri-set or mini-circuit contains what we view as auxiliary lifts or accessory movements. They are generally done for two or three sets or circuits, with one minute or less of rest between sets. (Location 3783)
Program Components There are the 9 essential components of a well-designed functional strength program. All of these are covered in detail in the preceding chapters. The components are utilized and combined based on the number of training days available. As the number of training days decreases from four to three to two, the decisions about priority become increasingly difficult. In two-day programs things become very simple: an explosive exercise, a push, a knee-dominant exercise, a pull, and a hip-dominant exercise. In a four-day program certain components may be done twice per week. In a two-day program each component is addressed only once. Explosive power development—most often Olympic lifts, but plyometric work, swings, or jump squats can be substituted (see chapters 9 and 10) Bilateral hip-dominant exercises—generally trap-bar deadlifts (see chapter 6), but kettlebell sumo deadlifts and goblet squats may also be used Single-leg knee-dominant exercises—single-leg squats, split squats, and variations (see chapter 6) Unilateral hip-dominant exercises—straight-leg deadlifts and variations (see chapter 6) Core work—antiextension, antirotation, antilateral flexion (see chapter 7) Horizontal presses—bench presses, incline presses (see chapter 8) Vertical presses—dumbbell or kettlebell overhead presses (see chapter 8) Horizontal pulls—rows and variations (see chapter 8) Vertical pulls—chin-ups and variations (see chapter 8) The key to a properly designed functional training program is combining these categories without overemphasizing or underemphasizing any particular component. Two-day workouts follow the same thought process as three- and four-day workouts and generally begin with an Olympic movement such as a hang clean, hang snatch, or dumbbell snatch. Incline presses can be used as a compromise between supine (Location 3790)
only once. Explosive power development—most often Olympic lifts, but plyometric work, swings, or jump squats can be substituted (see chapters 9 and 10) Bilateral hip-dominant exercises—generally trap-bar deadlifts (see chapter 6), but kettlebell sumo deadlifts and goblet squats may also be used Single-leg knee-dominant exercises—single-leg squats, split squats, and variations (see chapter 6) Unilateral hip-dominant exercises—straight-leg deadlifts and variations (see chapter 6) Core work—antiextension, antirotation, antilateral flexion (see chapter 7) Horizontal presses—bench presses, incline presses (see chapter 8) Vertical presses—dumbbell or kettlebell overhead presses (see chapter 8) Horizontal pulls—rows and variations (see chapter 8) Vertical pulls—chin-ups and variations (see chapter 8) (Location 3794)
We have used the Poliquin undulating model of three-week phases, which alternate between higher volume (accumulation phases) and lower volume with heavier loads (intensification phases), with great success. Three weeks tends to work well with most off-season programs because you can use four phases that are 3 weeks long during a 12-week off season. Phase 1 is the base phase. Poliquin refers to this as an accumulation phase, meaning the athlete accumulates more volume during this period. This may also be referred to as an anatomical adaptation phase or as a hypertrophy phase. We start with two sets of 8 to 10 reps in week 1 to acclimate our athletes with relatively lower volumes, progressing to three sets in weeks 2 and 3. Olympic lifting is performed for five reps. Phase 2 makes strength development the focus and is referred to as an intensification phase. In other words, intensity increases while volume decreases (the weight goes up and the reps go down). We may use sets of three for bench presses, chin-ups, and Olympic lifts, with sets of five for our (Location 3804)
We start with two sets of 8 to 10 reps in week 1 to acclimate our athletes with relatively lower volumes, progressing to three sets in weeks 2 and 3. Olympic lifting is performed for five reps. (Location 3809)
lower body strength exercises, such as rear-foot-elevated split squats and single-leg straight-leg deadlifts. In this phase the volume for exercises decreases from 24 reps (three sets of 8) to between 9 (three sets of 3) and 15 (three sets of 5). Intensities move from the 70 percent range into the low 80 percent range. Phase 3 is a second accumulation phase, but methods can vary. We may use complex training (pairing a strength exercise with a power exercise), eccentric emphasis (accumulating time and volume with lower reps), or a modified program of three sets (10-5-20) to work across a range of spectrums. In any case, during phase 3 the total volume of work again increases, moving back toward 24 reps total volume. Phase 4, for most sports, is a strength–endurance phase focusing on slightly higher reps that begins to prepare the athlete for the preseason practices to… (Location 3812)
Sample Strength Programs Please note that all programs should be preceded by a thorough dynamic warm-up session. Allot 60 to 90 minutes for each training session to cover preworkout soft… (Location 3820)
Four-Day Programs Four-day programs (see tables 11.1-11.5) are preferred for off-season training for most sports because coaches can easily combine all the elements needed for strength development, speed development, and conditioning. Few compromises are necessary to address all the critical variables. The four-day workout allows inclusion of additional… (Location 3826)
Although it’s not perfect, we’ve found the test to be effective both in assessing strength and gauging progress. The test is relatively simple. The athlete places the back foot on a conventional exercise bench or a specially designed stand, with an Airex pad on the floor to protect the knee from the repeated contact. The athlete selects a load in the 5RM range and then performs as many repetitions as possible until technical failure (Location 508)