If you’re a high school coach you should read my new article up on the Boston Sports Medicine and Performance Group website.  In the article I talk about how simply it can be to organize a training program for high school athletes.  Here is a brief piece of the article:

“The one thing that is consistent with high school athletes is inconsistency.”

 I can’t tell you the number of times that my perfectly constructed training programs have been derailed by kids missing workouts.  Here is a short list of some of the reasons my athletes have missed sessions last minute or had to adjust an entire session: broken tibia at football practice; keys locked in car; stayed late for a test; mom had to drop off brother; practice went over; recruiting visit; I have to pick out my Halloween costume because there’s a dance tomorrow.  Yes, a Halloween costume…I’m not kidding, needless to say I was less than impressed.  There are literally thousands of reasons an athlete may not be able to complete your training program as prescribed. ” 

continue reading the article: http://www.bsmpg.com/articles—resources-0/bid/56021/Periodization-For-The-Next-Generation-by-Shelby-Turcotte

Enjoy.

It’s time to periodize for the next generation of athletes

I just got done a brief training consultation with the Falmouth Boys Hockey Coach Adam Nicholas.  Adam has invited me in to help set-up and organize his off-ice training sessions.   One of the most important questions that I like to ask coaches is what the foundation of their coaching philosophy is.  Without knowing what your beliefs are from a sporting perspective, how can I help to develop a system of support that is made to do just that and support?  The next, and perhaps most important thing to think about, is what movements (athletically speaking) are most important to you as a coach?  If I asked you to list the top 5 positional movements or athletic skills that support your sport what would they be?  As an example, if you’re a hockey coach your answer may be something like this:

Top 5 positional movements: hip mobility (different stances related to hockey), first step explosiveness, core strength, conditioning, and footwork (picture proper skating ability). 

Now that I am aware of what Adam’s beliefs are we can begin to construct the proper format for what he needs.  Based on things like time, space, equipment, etc., we can come up with a time efficient and effective program to help support his coaching.  Simple questions like:

-Where and When can I develop hip mobility? Pre-practice routines are a great time to get some basic everyday movements down.  Sometimes a simple dynamic warm-up can be enough along with basic plyometrics (used as activation movements) can be a great use of 5-10 minutes

-Do you have enough time to properly condition your team on the ice? If you have enough ice-time to get your guys the skills, systems, etc that’s great!  If you don’t, you can fill in your conditioning post-practice with some well designed sport specific based conditioning so that you can use your ice time to practice hockey related skills.

-Where can my guys get their core work, explosive movements, and footwork drills done?  Sometimes it’s during an organized training session at a completely different time than practice.  Maybe you make it a mandatory part of practice that is done at the end of it a couple times a week. 

There are lots of options to construct a proper training system; the number one reason I hear coaches omit it is simply because they feel that they don’t have the time or don’t know exactly what to include.  Sure you can throw in a few push-ups here and there, but are you really doing your team justice?  Athletes are always moving.  For this reason, the movement in the specific sport is key element to success.

“In almost all cases, the conditions you are waiting for will be significantly different next week or next year.  Don’t worry that the conditions have to be perfect.  The truth is, you are going to have to take that first step!  If you take it now, instead of later, you’ll be many steps closer to your dreams by this time next year.” – Don’t Sweat The Small Things Daily Calendar

I’m a big believer in taking action.  It is usually the decision to act, and the first step of action that are the hardest. Much like trying to move a big boulder, you have to push really really hard for a given period of time just to get the thing to move.  When you’re about out of energy from trying to move the thing you have to dig extra deep and eventually you will get the momentum so that all you have to do is keep it moving.  That doesn’t mean that you can coast, it simply means that you can move the boulder much faster with the same amount of effort.  If you stop pushing, eventually it will stop and you’ll have to start all over again from scratch.

If you’re looking for a little inspiration and want to see some creative imagination, watch this video of Danny MacAskill.

So I realized the other day that perhaps the single bonding element between anyone and everyone is water.  While it’s not simply that everyone’s body’s are made up of it, but rather that everyone needs more of it.  If you’ve talked to me or read my writings before you know that I think “more” water is the key, and without actually numbers or gauges (because I think they are impractical for about 99% of the population) I typically don’t know exactly how to prescribe my remedy of “more.”  Because of that I’ve been doing some thinking and some application of those thoughts with a number of people. 

Here is my solution: Drink more water.  As a matter of fact, you should make it a target to drink 32 oz of water during the first half of the day.  For most people the first half of the day can be defined by a certain mark or event.  If you’re a high school kid, it should be the end of school (2 or 3 o’clock).  If you’re a college athlete, it should be before your afternoon or evening practice or perhaps your last class of the day (somewhere around 4ish).  As a college athlete your days are typically later (sometimes much later, but shhh…that secret is between you and I), so therefore your 1/2 day landmark is often around 4 possibly even 5 o’clock.  For the second half of the day you should shoot for the same goal of 32 oz.  On top of that, you should drink additional water during your practice, game, or gym session.  This means that the water consumption during practice or a workout doesn’t count towards your daily total of 64 oz. 

Now, I’m sure there are hands going up everywhere as to how I came up with 64 oz.  Calm down…in simple terms it works out well because 32 oz fits nicely in most Nalgene type water bottles; this means that you can fill one up and gauge your liquid consumption easily by simply trying to drink two of them a day (and no, other liquids don’t count…especially the ones with yeast, barley, and wheat!).  I will make one exception to the rule and say that a sports drink during practice or a workout is fine and actually encouraged, but remember it doesn’t count towards your daily 64 anyways.  The other thing about 64 oz is that while it isn’t specific to every individual person, it is a rather accurate gauge in general terms–and let’s be honest, most people need direction that is simple and easy to follow, not keeping tabs on your urine color or weighing yourself before or after sporting events. 

So here is my challenge to you.  For the next 7 days, simply trying to consume 32 oz in the first half of your day, and then an additional 32 oz in the second half of the day.  Yes it seems like a lot of water at first, but to be honest it is still probably less than you really need.  You’ll piss like a racehorse for the first couple of days, but then you’ll adjust and you’ll be just fine.  And don’t forget that any drinks that aren’twater add on extra water.  That means that your glass of juice sitting by your computer is tacking on extra ounces of water…it doesn’t count in my book-sorry.

Trust me, in 7 days you’ll feel better and function better and all for free!

“The Trick to success sounds very simplistic, because it is very simple. Just begin.” – Richard Carlson

There are a few things that I feel like I say repeatedly.  As much as I like hearing myself talk, I wish I didn’t have to say them over and over, but to be honest, sometimes I feel the need.  I am in the business of helping people achieve their goals.  Most of the time it’s athletically, but it often entails multiple elements all at once: speed, strength, size, flexibility, etc.  More often than not, it’s what people aren’t doing that is their reason for failure.  Here are my 4 pet peeves as a starting point for achieving any physical/athletic goal(s).

1) Curls, bro.  If you think you’re going to get big arms from doing 15 different variations of curls, you’re wrong.  All the protein, NO xplode, and mirrors won’t even help you get there if you don’t have a foundation.  What’s a foundation?  Strength in all basic human movements (upper and lower body) so that you’re body will accept the “extra” arm work to help them get bigger.  Once you have some basic strength you can add your curls back in and watch the arms grow even more.  And before you ask me if squats will help your arms grow the answer is “yes!” 

2) Basic Movements – I know everyone these days is extra special, but the body is still the body and some of the demands and functions on it are the same no matter what you’re walk of life.  It doesn’t matter if you’re looking for huge arms, or trying to make an Olympic team, get proficient and strong at these movements and everything else will fall into place: squats (all variations, single and double leg), deadlifts (all variations, single and double leg), push-ups, pull-ups, rowing, total body (jumping, olympic lifting movements), and core (as a stabilizer and transmitter for the rest of the body). 

3) Crunches – I know the burn is great, and you feel like someone could do laundry on your stomach after about 500 of them, but the truth is there is a lot of research that they put the spine at risk (of disc injuries, among other things), and don’t burn the fat off your mid-section.  Sorry folks, spot reduction isn’t true (no matter what Tide may tell you), rather getting a six pack and stabilizing your core has a lot more to do with nutrition and having your core stabilize my above listed movements (in addition to planking variations and other “core” exercises which train your trunk to be still while your limbs move).  I know, I’m boring, no fun, and you don’t care about your back because you’re going to die young anyway…(“right now I just want to be jacked!”).  Here’s the deal: stabilize with your core (planks) instead of move with it (crunching varitions or flexing of the spine) and eat less; fewer carbs, more protein, more water, and more conditioning.

4) Consistency – I know you’ve been working out for a couple months (or a couple weeks) and now the basics are “boring,” but the bottom line is this: you didn’t master anything in a couple months or a couple weeks.  Think you learned how to play hockey in two weeks?  Nope.  What about run?  Nope, not a chance.  It took years before you could even learn to function enough to walk.  Somehow though, we think that after a few weeks we’ve mastered human movement and are ready for bigger and better exercises.  Ok.  When you’ve mastered the movements, come talk to me and we’ll figure out where you are.  Train (not workout) for a year and then I’ll tell you that you have some foundation to start to build upon.  I don’t care if your sport is bowling and you want to perfect your spin for the 7-10 split.  Be consistent.  Practice your weight room movements consistently week in and week out and watch your body explode into a great piece of athleticism and function.

If you follow my above advice I promise you make TONS of progress.  I know, it takes time, sometimes you don’t want to do it, but I’m telling you that those 4 things will do more for you than any infomercial on TV promising you a six pack in 2 weeks.

If you’re a trainer, you’re already having all of your clients roll.  But if you’re a coach, parent, or athlete and you haven’t started foam rolling yet, you’re behind.  That’s right.  My little sales pitch to you goes a little something like this: “All of the cool kids are doing it!”  Need I say more?

Foam rolling actually helps make the muscle and tissue more pliable and flexible (it does this via a process called “autogenic inhibition,” where the pressure basically stimulates the GTO (Golgi Tendon Organ) which inhibits the muscle spindles and consequently allows the muscle to lengthen.   It’s kind of like a poor mans massage.  At first, athletes will be very tender and often hesitant to roll.  After a brief period of regular use (daily for 2-3 weeks) however, they will begin to notice a big change.  Athletes typically fall in love with the roll by week 3 or 4, and after that the two are inseperable. 
The Use: Use foam rolling daily before practice, and/or lifting sessions.  I like to have athletes go through a complete total body roll before they do anything else (before stretching, dynamic warm-ups, or any other type(s) of activation).  This will set the stage for the rest of the workout/practice.  Focus on the problem and painful areas initially, and once they begin to resolve themselves move on to other areas.  I also encourage the daily use of foam rolling at the end of practice as well.  Once done with the workout/practice, put the athlete on the foam roll real quick and then have them stretch after (total body once again on both rolling and stretching!).  It’s smart to stretch before you leave practice because no one wants to stretch when they get home. 

If you are new to foam rolling or want a simple progression to follow with the foam rolls, download my packet below and use that as a guide.  Foam rolls can be purchased online at: www.performbetter.com.  Purchase the black ones.  My recommendation is the 6″ round, 3ft long ones.  If you’re getting it for personal use, cut 1ft of it for traveling with you to games (fits in a bag nicely) and leave the other 2ft section at home.  If you’re a coach, you can either cut the 3ft rolls into 1ft sections or 1.5ft sections if you want to allow more use of them for bigger teams (track, football, etc.).

Foam Rolling

“Successful people do what failures won’t.” – Tony Robbins

I have done a lot of thinking lately in and out of the weight room. I’ve seen some kids that I’ve trained for a while “fall off,” while I’ve seen some others start out from scratch. I’ve also seen the same types of things take place on the basketball court on the soccer field many times before. What is it that I’m talking about?

Working on the “things” that you’re not good at. It’s that simple. Lately, I’ve been thinking that everything can be summed up in one line: “If you want to do it, you probably shouldn’t. If you don’t want to do it, you probably should.” What a great piece of advise if I do say so myself.

I think this simple phrase can help anyone in nearly any walk of life, myself included! I hate doing my billing, but you know what, I really should do it. First, it’s what allows me to do what I do (I need to get paid or I won’t have a house to live in); second, I fall behind sometimes because I would much rather read research or train athletes than sit at a computer and figure out how much someone owes me.

So, if you haven’t already re-read the above phrase, I want you to do so right now. After you read it, I want you to think about what it is you want to do: bench? jog? abs? play video games? eat mc’d's? Whatever it is you want to do, pick that exact opposite and do that instead. Yup, that’s right, do what you don’t want to do. Oh boo hoo, I know you’re not used to that, and that’s exactly why you’re stuck where you are. Bench press won’t go up because you’re doing it 3x week? Try doing rows 3x per week instead. Want to jog? Try doing some sprints for a change, or perhaps lift some weights…after all, if you really want that six pack, muscle is a necessity. Want to skip stretching at the end of your workout? Mmmm, not a great idea, the flexibility gods will catch up with you and cast a bolt of lightning at you when you least expect it!

I know this isn’t the advise you were looking for, but to be honest it’s the advise that you need. Take this advise and apply it anywhere in life: work, play, food, etc and give it all you have for 3-6 weeks and then come back to me and tell me that you haven’t made progress in whatever your previous area was.

“Contrary to popular belief, there is no way to reduce only abdominal fat with abdominal training exercises. If you could, everyone who chewed bubble gum would have skinny faces.” – Kyle Brown, NSCA Performance Training Journal

I had an interesting discussion this morning with a client of mine.  Now, I don’t train many “normal” people these days (whatever “normal” is supposed to be), but this woman was referred to me from an orthopedic, she’s in her 60′s, and has specific goals in mind.  After our training session had ended, she was asking me about goals she should pursue outside of functioning in her daily life.  I must admit that I was a little surprised by the question, and honestly I was lost for an answer.  I typically tell people to pursue goals that they feel very passionate about so that they have a burning desire to achieve those goals and so that they actually mean something.   While I was pondering a response she chimed in that she had randomly taken up skateboarding at the age of 45 after having seen a couple young kids doing it on the street.  She said that she was so mesmerized by the movement and how fluid they moved on the boards that she just had to try it.  At first I was surprised by her endeavors, but then I realized the draw of the movement.  She was so captivated by the fluid motion and elegance of skateboarding that it drew her to it.

Now if you’re a sports fan at all, you’ve seen Michael Jordan play.  You’ve seen the Olympics, and you’ve seen Tiger Woods swing a golf club (if you’ve seen more than a golf club, I’ll wait for your story to hit newstands before I ask anymore).  No matter what your favorite sport or player, you have to admit that a major draw in athletics is simply the fluid movement.  There is no argument that watching the best of the best compete in their sport is in a way elegant.  It doesn’t matter if it’s a 5’8″ 200lb NFL running back maneuvering around 300lb linemen (Barry Sanders):

 an athlete lifting a 580lb bar overhead with ease (Rezazedah):

or a drive down the lane splitting 2 defenders (Michael Jordan):

Every sporting movement done at it’s highest level has one common element: fluid motion.

I don’t expect everyone to go out and pursue becoming one of the greatest athletes of all time, but I do think there is some truth to making movement more fluid.  One of my major goals in trying to develop athletes is to help them move better and become more efficient.  It doesn’t matter if they are a diver trying to work on their explosive somersaults, or a football player trying to improve their squat.  Everything is done to improve the quality of movement.  Think about this the next time you workout; if you are moving better (stronger, faster, more efficiently) you will perform better on the field of play.