White board workouts are short and simple videos that help you implement great group workouts using the Ignite Performance Training methodology. These videos will give you a brief into to the goals and challenges of the workout and explain the very easy to use format. The formats are easy to plug your own exercises into and are great for trying to coach and connect with a group of any size. Casey will give a verbal explanation of each performance based exercises providing the workout written on a whiteboard for a visual reference. Click here to get access to each months Insiders Whiteboard Workout complete with videos of the exercises. http://youtu.be/OdKX3bSR9qI
As the Head Athletic Trainer for a competitive High School, I get to see my fair share of shoulder injuries. Many of these injuries are very preventable with the proper warm up and activation exercises before practice and games. I will give you 5 key soft tissue techniques that will help prevent many of the nagging injuries you will receive playing sports.
These techniques can help to loosen up the soft tissue or fascia tissue that surrounds the muscles. This will give you a better range of motion while playing your sport.
Pec minor release (http://www.youtube.com/watch?v=CPdpZ-pnq7s) The chest muscle get tight from constant use in throwing, working out and breathing. It is important that they be worked on, this will allow the shoulder joint to have more room for external rotation while doing overhead motions. This will also help with posture, many young athletes are hunched forward all day from sitting in class or on the computer. Loosen the pec will help them to be able to roll the shoulder back and retract their scapula aka shoulder blades.
Rhomboid Release (http://www.youtube.com/watch?v=-2MVURN1py0) The rhomboids are a big muscle group between the shoulder blades. They aid with pulling the shoulder blades back. They are often tight because they are being pulled from the rounding of peoples shoulders. It is important to not only roll them to loosen them up, but we must also activate them. There are many exercises to do that. We can save those exercises for another blog post. I will say that I always roll the pec out before doing the rhomboids.
Trap Release (http://www.youtube.com/watch?v=HmcjIs7d1g8) Stress seems to be everywhere in the body but the traps seem to hold onto it the most. Once again this can be due to sitting in class all day or being on a computer for to long. The traps are trying to hold onto your shoulders and not let them roll so far forward. Doing this release will help the shoulder joint feel more relaxed. As for as sports goes, it will again allow for a greater range of motions when raising the arms overhead. There are many impingement injuries that athletes suffer from due to the traps being overactive.
Infrapinatus Release (http://www.youtube.com/watch?v=j3fnLD2A33g) The infrapinatus can be a very hot spot for manny people. This is one of the trigger points I work on with many clients. Often times the muscle is weak and needs to be strengthened. The warm up I am giving you now is just to loosen up the muscles around the shoulder joint. I would highly recommend looking into a good rotator cuff strengthening program if you have any issues with this muscle.
Lat Release (http://www.youtube.com/watch?v=RkaY3LRkaWg) I can not stress how important this muscle is in everything we do. The release may be really painful for some people. This muscle attaches anteriorly and can cause the shoulder to roll forward if its to tight. Once again, releasing this will allow for an increase in range of motion and can help avoid many injuries.
I hope these few techniques can help you as much as they have helped my athletes. Once again this is not the end all be all of shoulder injuries, but they have helped me and my athletes out a lot. I hope they can be helpful for you to avoid shoulder problems you may see down the road.
Chris started training in his parent’s basement when he was 15 years old. He developed a passion and love for training other people and seeing the changes in their lives while training. He got W.I.T.S. certified in 2001 and was hired at Work Out World. While at W.O.W he got his NASM CPT cert and attended Kean University for Athletic Training. He graduated from Kean in 2008. Chris got a job at Westfield High School as an assistant Athletic Trainer and also worked part time at Bally’s. He could not deal with the money first attitude of corporate gyms and decided to open up FLO FITNESS LLC in 2009. It is a people first gym geared towards helping High School Athletes reach their goals. He also became the Head Athletic Trainer at Westfield High School in 2010. On top of juggling FLO and the full time High School job, Chris is an Adjunct Professor at Kean University where he teaches First Aid/ Injury Prevention and Personal Fitness. He is also a Clinical Instructor for Kean University, Montclair State University and Seton Hall University for their Athletic Training Programs. Chris loves mentoring young trainers and sharing everything he has learned in his 15 years in the fitness industry. He is one of the founding members of the group called Next Generation Fit Pros. It is an education group that puts together seminars and networking events for trainers to continue their education and build their networks. Chris appeared as a Coach on MTV’s MADE to help a young girl overcome her depression and become a TOUGH MUDDER.
Starting a new training relationship with athletes is challenging for any trainer or coach. The challenge arises when an athlete comes in expecting one thing and gets something different. If you have ever worked with a young football player you know they would bench all day if you allowed it. So how do you manage their expectations and give them what they need and not just what they want?
I believe the best way to begin a training relationship correctly is to set clear definitions on what my roles and skills as a performance coach are. This leads into the conversation regarding the direction we will take when working with that athlete & sets clear expectations of training goals and methods.
It’s like pre-marriage counseling. The husband and wife to be take the all-important step of discussing core values and life aspirations before the union to get on the same page together and avoid potential catastrophic future conflicts.
This sets good expectations and can be a powerful moment to help educate athletes and parents to proper & effective methods for developing athleticism. You get a chance to dispel some training myths and assign correct definitions to commonly used performance terms to control expectations of what a session will look like and accomplish.
Getting the athlete and parents on board with our process is the single best way I have found to help an athlete be successful. They begin to take ownership in the workouts and exercises because they understand the purpose. You will see more effort and focus out of your athletes which will help them move more effectively towards their goals.
I would like to share with you a couple topics that always seem to come up in those early conversations and some of the talking points I use to help share information with prospective clients to get everybody on the same page before the relationship begin.
“Will your workouts be functional?” -or- “Do you do functional training?”
This is actually a pretty easy one to address; sharing the idea that functional training is used to develop better human movement seems to connect with most people.
Functional is not specialized and is more “common” than most people think. I share with them that all human beings move the same; knee flexion in a NFL player is the same as knee flexion in a 90 year old; the general variables that change are the forces in the equation, environment and speed of movement. The goal of functional training is to help the body move better. For athletes; “cleaner” movements mean higher performance and less chance of injury. In my view here are the elements that make a training program functional;
- Balanced training in 3 planes of motion
- Developing all the body’s energy systems (anaerobic, alactic, aerobic) and skeletal muscle fibers (1a, 2a, 2b)
- A focus on absorbing force (deceleration) before producing force (acceleration)
- Developing strong neuromuscular communication and proprioception through balance and instability training
- Developing linked strength from the ground up and inside -out (core before limbs)
- Focus on core stability before core strength with a strong focus on posture
For athletes function training is really defined as increasing overall athleticism through more efficient movement. Another key component of functional training is a balanced approach to development. It is not specialized; we train the body to “work” in all situations and environments because that’s what it was built to do. Too much specialization can lead to overuse injuries and chronic pain caused from unbalanced development. Which leads us to our next point……
“We would like to do some Sport specific training”
My personal stance on the subject that I share with potential clients is you don’t want sport specific training from me and here’s why;
As a performance coach I am an expert on developing the human machine and increasing athleticism, I am not a golf, basketball, baseball, track, (or whatever sport they play) coach. I have the skills to make you a better athlete, pair that up with a knowledgeable coach in your sport and you are going to be a rock star. I can try to “help” you be a better golfer but I don’t think you’re going to like the results. However I can help you increase thoracic mobility, improve rotational hip power and mechanics and keep your body in balance from all the one way motions you do on the golf course.
There is a twofold danger to saying I offer sport specific training; Frist The only thing that is sport specific is playing your sport. I am fairly confident that if an athlete works with me for 8 weeks but does not pick up a basketball during that time their on-court skills will not improve (their athleticism will but athleticism is not “sport specific”).
The second danger is that they might encounter a time when their sport skills actually decrease for a short time. If you teach their body how to move differently (better is still different) they will go through an adjustment period where they will have to “relearn” their sport skills with these new movement abilities. Think of when Tiger Woods hit his slump after learning a new swing.
Finally when dealing with in season and endurance athletes it is important for performance coaches to balance out their training off the court/field/road to avoid overuse injuries and imbalances. Going by the sport specific label these session would be counterproductive because they are working on developing physical skills and abilities that are not the dominate ones they need for success in completions. However these sessions are very necessary to keep athletes performing at a high level and injury free.
If you are subscribed to my podcast on iTunes I’m sure you have notice no episodes are listed. I am currently fixing the issue; our podcast feed will have to be changed so you might have to re-subscribe in iTunes or the RSS reader you are using. Very sorry for the issues and any problems they have created for you. I appreciate you listening and will do my best to get everything taken care of before the next episode launches.
I love the BOSU Trainer, it is a tool that allows me to challenge balance for a large variety of clients and goals at what ever level they are at. The BOSU is an amazing tool to challenge neuromuscular communication, core stability and proprioceptive awareness. Check out one of my favorite exercises using the BOSU Balance Trainer. Click here to join the League of Extraordinary Trainers http://youtu.be/RWmghjl0Sv8
|Best out of the tap||Best in a can or bottle|
|Best at a good pub||Best anywhere|
|Appeals to a small number or friends||Appeals to a large number or friends|
|Bold acquired taste (intimidating to try)||Light & easy to share (not intimidating to try)|
I love the TRX Suspension Trainer, it is a tool that allows me to train an infinite variety of clients and goals using a massive library of exercises. The Suspension Trainer is an amazing tool to train, static strength, mobility, balance and core stability all in three dimensions. This is one of my top 10 favorite exercises using the TRX Suspension Trainer. Click Here to Join the League for Extraordinary Trainers http://youtu.be/xh9W6H5r8kw
As I was publishing the newest episode of the Trainer’s Toolbox Podcast I learned that Posterous the Blogging site that I host the show on has been closed. Booooo. I am switching over to self hosting the podcast to avoid and similar future interruptions and will getting everything fixed up this week. A brand new episode of the Trainer’s Toolbox podcast will air next Friday (5/10) and then continue on it’s bi-weekly schedule. Please be patient with any hiccups or interruptions in your RSS feed or iTunes subscription over the next week, everything should be fixed and back to normal by next Friday. Thanks for you understanding and even more for listening.
- 10 seconds of work followed by 60 seconds of rest (1:6)
- 15 seconds of work followed by 45 seconds of rest (1:3)
- 45 seconds work followed by 45 seconds rest (1:1)
- 30 seconds work followed by 60 seconds rest (1:2)
- Tabata (8 sets) – 20 seconds work followed by 10 seconds rest (2:1)
- 6 minutes work followed by 1 minute rest (6:1)