And the ability to produce force at an incredibly fast rate is the key to athletics. Besides sprinting, plyometrics (specifically jumping), is one of the best ways to train an athlete to produce more force. In a 2017 study athletes who had higher peak power outputs in the vertical jump also ran faster 40 meter dash times (Reference: Loturco, I. et al. (2017) Jump-Squat and Half-Squat Exercises: Selective Influences on Speed-Power Performance of Elite Rugby Sevens Players. PLoS ONE. Ahead of print.). So if training the ability to jump higher will produce faster sprint times then that immediately tells coaches and athletes that plyometrics are extremely important.
So if jumping is important than what kind of jumping should our athletes perform in training programs? A 2016 study compared the effects of horizontal (ie. broad jump) and vertical jumping. Both jumps showed to increase sprint times, jump height/distance, and change of direction times (Antonio, D. I., Martone, D., Milic, M., & Johnny, P. (2016). Vertical-vs. horizontal-oriented drop-jump training: chronic effects on explosive performances of elite handball players. The Journal of Strength & Conditioning Research. In Press.) So athletes need both vertical and horizontal jumping to increase power and speed on the field of play.
So performing both the vertical and broad jump in your programs will increase overall speed, but when should these jumps be completed? Performing plyometrics before sprinting has shown to increase 20 meter and 40 meter sprint times dramatically according to a study from the Journal of Sports Medicine and Physical Fitness. The increases were shown to be as high as .46 seconds in the 20 meter sprint and 0.41 in the 40 meter sprint. These are significant increases in speed!
Performing these exercises immediately after a dynamic warm-up is ideal to central nervous system adaptation.
A sample workout routine would be:
Soft Tissue: Foam Roll
Movement Prep: activation, mobility, & dynamic warm-up
Plyo Prep: Toe Drop-double leg to single leg 2X5ea
Plyometrics: Non-Counter Movement Vertical Jump 4X4
A sample week of plyometrics could be vertical jumps on Monday, horizontal jumps on Wednesday, and lateral jumps on Friday. After jumping technique is mastered, depending on the age of the athlete, load the athlete with a bungee or weighted vest for increased power output. Plyometrics should be completed almost year around except for sports with high volume of jumping/running in their sport such as basketball, soccer, or volleyball. All other sports plyometrics would be a part of there programs year around. Staying under
Jump higher. Run faster.
As an athlete you want your strength and conditioning program to give you results. With the YouTube generation of athletes among us, our athletes tend to gravitate more towards exercise programs or exercises that look “cool”, but don’t actually produce results. YouTube box jump and you will see all kinds of ridiculous videos of crazy feats of jumping that’s not actually helping the athlete jump higher. Instead of throwing an exercise or workout on the board for an athlete or team and hoping it sticks. Having systems based training gives athletes the movement patterns they need to develop, and also builds strength in the proper muscle groups to prevent injury. This is the key to taking your athletes training to the next level.
Prior to periodizing a program we need to have assessments, muscular strength testing, and (if proper equipment is available) speed testing. Assuming that all of those boxes have been checked we can now look at our training system. When designing your training system considering equipment, space, and overall facilities that you have at your disposal is going to dictate what lifts are in your programs. For example, if you don’t have bumper plates and platforms and you’re an Olympic lifting guru… either use dumbbells, kettle bells, or find another way to emulate the Olympic lifts. Being principle based as a strength coach and not letting our “philosophy” or pride get in the way of training our athletes will help reproduction of results as well. After considering facilities we then have to look at the sport the athlete plays, how long we will be training that athlete or athletes, and how many times a week they will be training.
Our system for athletic performance training is as follows:
Movement Skill (Speed Work)
Med Ball Throws
What makes a systems based training program is an exercise protocol that has different exercises within it, but stays within its own written principles. The way that this program is structured has a mix of influences within it. Influencers like Joe Kenn’s Tier System, Mike Boyle’s thoughts on program design, Mark Verstegen’s speed tactics, Gray Cooks thoughts on movement, and many of my personal mentors help make the programs that I write for my athletes. Use these programs for your athletes, but make sure you find a training system that fits your program, your athletes and fits YOUR principles. If you’re an athlete, seek out your strength coach and have them build a program for you if they haven’t already. If you’re going to be anything with your workouts athlete or strength coach, BE CONSISTENT!
Do you want to know your one rep max? Or maybe you just want to know your baseline strength level? I’m going to give you 5 exercises that give you a baseline of your strength level. These testing protocols work for athletes (high school, college, or pro) and general fitness enthusiasts. No matter your your fitness level these exercises have proven to be extremely safe and effective.
For the lower body we will look specifically at the rear foot elevated split squat (R.F.E.S.S.). This exercise specifically tests single leg squat strength. Testing single leg strength in my mind, is a huge plus. For most situations individuals are on one leg (running, jumping, etc.) so testing single leg strength is a bit more practical. Although I do believe for someone with an intermediate level of training experience the typical barbell back squat reigns supreme. For the R.F.E.S.S. continue to load as much weight as possible for a single rep until you can’t complete a single repetition.
For upper body max strength testing we will test the pull-up, push-up (or bench press), and inverted row. For all of these upper body tests technique has to be completed correctly. Full extension and full flexion of the limbs are required for the exercises. Pull-up: arms must be fully locked out at the bottom of the exercise to count. Push-Up: chin must touch the ground. Bench press the bar must touch the chest and be fully locked out. Inverted row: legs are straight and body is parallel to the ground. All of these tests except the bench press are completed for reps to failure. Bench press we are putting on the maximum weight for one single repetition.
These tests are best suited for someone who’s at a beginner to intermediate level of training experience. Give these exercises a try and continue to test them in the future. Train Inspired!
Strength coaches in the collegiate setting and personal trainers in the private sector tend to get a bad rap. Let’s be honest… when you think of a personal trainer you probably think self consumed, chicken breast eating, meathead… Strength coaches are more on the side of eating a ton of food, being super obnoxious, and lifting really heavy weights. If you go to any private gym you will most likely encounter a lot of bro science and tight t-shirts from trainers. Typically stereotypes have merit, let’s be honest. But as we all know, not all stereotypes are true.
There are a lot of individuals in the fitness industry that are not in this group of stereotypes that we typically think of. A TRUE strength & conditioning or fitness professional looks at their job the same as someone who wears a suit and tie to work everyday. I know myself personally, I typically go to at least 4-6 conferences every year. Being around other quality individuals in the industry at these conferences, you realize that there is an abundance of real professionals in the industry. There are also so many companies and organizations that bring extremely high quality training to their facilities. Companies such as EXOS, Mike Boyle Strength and Conditioning, and 95% of the collegiate strength and conditioning programs in the United States provide the standard in our industry.
When looking at hiring someone as a trainer or an employee I think looking for the 7 C’s in a candidate will give you your answer if they’re qualified to guide you in your health or be a part of your team. Going through the 7 C’s according to Forbes Magazine: 1.competent 2.capable 3.compatible 4.commitment 5.character 6.culture and 7.compensation. I think if we dissected all of these sub-points in further detail we will find all of the answers we need to see a quality individual. Next time you see a trainer that fits the stereotypes listed above, know that there are just as many quality individuals who DON’T fit the “fitness” stereotype. Train Inspired!
As strength coaches and personal trainers getting results with every athlete and client is our job. Luckily for us, a proper training program works. So results should be easy. Shouldn’t it?
Having a system is extremely vital to the success of every client. Webster defines a system as an organized set of doctrines, ideas, or principles usually intended to explain the arrangement or working of a systematic whole. Being able to implement a system of training that’s reproducible to clients and athletes alike is the key to future success.
But training is supposed to be specific to the person? Yes, but not really. There is a Buddhist quote that says “in the beginners mind there are many choices, in the experts mind there are few”. There are only a few ways that we do pushing exercises, pulling exercises, sprint development exercises, etc. Trying to reinvent the wheel is a really bad idea… Putting wrinkles in the way we do things as strength coach’s is what makes each individual coach unique. Having a training system is what makes the repeat-ability of results much higher for every athlete, client, or team that you as a strength coach will train. There’s definitely not a one size fits all program, but having a system in place we will make sure we’re checking all of our training boxes each time we train our athletes. As much as strength coaches harp on periodization of programs, most coaches are still looking for a system that fits their athletes. Find a system, believe in it, and implement it. Train inspired!
2017 is finally upon us! A new year means a fresh start, a blank slate for the year ahead of us. As we begin to think about the areas of our lives we would like to improve, we must understand how we view those challenges. This is detrimental to our success in achieving change. Most of us will make a resolution this new year. According to Merriam-Webster the definition of a resolution is a firm decision to do or not to do something. 2. the action of solving a problem, dispute, or contentious matter. Resolutions are one of the many awesome things that many people will participate in the first few weeks of the new year.
Rather than making a resolution for the year 2017, make a commitment to your future. The definition of a commitment according to Merriam-Webster is the state or quality of being dedicated to a cause, activity, etc. Being committed rather than making a resolution to better health and fitness, I believe will change the outcomes of 2017.
Be dedicated to making the small changes important. Be committed to making the food you put in your body important. Be dedicated to making exercise a part of your lifestyle. Be committed to a goal. Be dedicated to the process. Be committed to the outcome.
In the fitness industry today there is, and most likely always will be, an epidemic of trainers and strength coach’s putting clients through “workouts”. Being on a training program and working out are different. Knowing when your trainer or strength coach is just working you out can be detected fairly easily.
When your being put through workouts you will typically do random exercises every single day with different reps, sets, and complete inconsistency workout to workout. You may also complete an exercise one week and then may never complete it again. As a personal training client this may not bother you in the slightest. After all, you are most likely looking to get fitter and lose body fat; so going through random exercises is no big deal. After you reap the benefits of exercise you lose your initial 10 pounds or so of weight and these “workouts” that you are doing will eventually become obsolete.
Typically you will get a trainer or strength coach that has a so called “philosophy” of training. A trainer that is sold out to one style of training such as crossfit, kettlebell training, olympic lifting, powerlifting, or the emerging philosophy of a functional movement screen junkie… BEWARE of this kind of person! They will have you adapt to their training philosophy instead of adopting their training to your capabilities as an individual. In return of their philosophy you will then receive one workout that’s great and the next that just doesn’t really fit. Or even worse you will get injured as a result of their training style.
Finding a strength coach or trainer that has training principles that he or she stands by and implements various styles of training is someone who will vary workouts, but be able to keep a program consistent enough to continue to see results moving forward. Having a training system and having a philosophy are two different things. Our training at Matt Grimm Performance is a principle based training system catered to the individual according to the initial assessments and goals that the client, athlete, or coach have vocalized. Our training principles at MGP are to get results, be movement based first, and prevent injury. Within those principles fall our training styles according to the most recent research in the field. In later blogs we will get into specifics of how our training program is structured, but for now, simply ask yourself, are you training or working out? Train Inspired!