Weekend Week in Review

It’s Sunday which means I review some of the podcasts I listened to and articles that I read throughout the last week.

When it comes to the podcasts, I really enjoyed Vernon Griffith on Mike Robertson’s Physical Prep Podcast. There wasn’t a ton of talk about strength training or conditioning, but there was a lot about being a better person and ultimately a better coach.

For articles, the article and video put together on the anatomy of a hockey player was really interesting. It is amazing how much goes into building a successful hockey player, but this will really open your eyes.

Enjoy!

Podcasts

All Things Strength and Wellness with Pat Davidson Part I

CVASP with Joe Kenn

Physical Prep Podcast with Vernon Griffith

Articles

The Study Every Training and Coach Should Read and Understand by Eric Cressey

Joint by Joint Approach and Warming Up by Mladen Jovanovic

Anatomy of a Hockey Player by Olympic Channel

Should Athletes Press Overhead? by Mike Boyle

Trap Bar DL for Bilateral Lower Body Strength?

“The point of lifting weights is to force stress into a movement pattern.” – Gray Cook

When it comes to heavy bilateral lower body strength training I am a much bigger fan of the trap bar deadlift as opposed to back squatting or front squatting for various reasons;

    1. Lower barrier of entry because less joints are involved when compared to squatting
    2. Zero spinal loading
    3. If you don’t use straps, you can’t out-train your grip which means you can’t out-train your stabilizers
    4. At the end of the day, strong is strong
    5. Hip hinging is arguably more sport specific then squatting
    6. People generally grasp the pattern quicker then squatting
    7. You can coach it to be more of a squat or more of a deadlift/hip hinge depending on what your goals are


Above and beyond all these potential reasons, I believe it is simply a safer movement for most people. Our goal is to never get hurt as a result of our off court/ice/field training. The trap bar allows us to train heavy in a bilateral stance and stress the movement pattern in a safer manner for most of the people we work with.

Anterior Core Stiffness = Hip/Groin Health?

Hockey is a sport played in a constant hip flexed position with the hip flexors continuously under a long duration isometric and concentric load. If the hip flexors are constantly “on” then there is a strong probability that the pelvis will be pulled into an anteriorly tipped position, a position that can cause dysfunctions like impingement and probably plays a large role in the hip/groin injury epidemic in hockey.

How do we counteract that position? We start by thinking of the weight room as a way to continuously try to counteract and balance the demands that hockey puts on the athlete. We program a heavy year round dose of anti-extension core exercises like rollouts, body saws, and suspension fallouts to help create stiffness throughout the anterior core.

Long story short; strive create balance
– overworked/tight hip flexors can pull the pelvis into an anteriorly tipped position
– creating stiffness through the anterior core with anti-extension core work does the opposite, pulling the pelvis into a more superior position

Jumping in Various Planes

Athletes have to produce and absorb force in all angles, on both one and two legs, and their off-season training should prepare them to do so. Jump on two legs. Hop both linearly and laterally on one leg. Bound from leg to leg to get into the frontal plane. Progress from slow to fast.

Weekend Week in Review

It’s Sunday which means I review some of the podcasts I listened to and articles that I read throughout the last week.

When it comes to the podcasts, I really enjoyed Derek Hansen on the Pacey Performance Podcast. Derek is a leader in the field of strength and conditioning and has a ton to offer.

For articles, the piece written by Noah Harrison on rib flare was very good. Tons of people, dare I say most people, probably deal with ribs that are sitting where they should be, and this article is chalked full of info.

Enjoy!

Podcasts 

The FitCast with Brett Bartholomew

The FitCast with Michael Boyle

CVASP with Tom Farrow

Strength Coach Podcast with Mike Perry and Kyle Holland

Pacey Performance with Derek Hansen

Articles

How to Avoid Injury and Maximize Strength by Correcting Rib Flare by Noah Harrison

6 Things Every Mentor Should Do by Harvard Business Review

8 Strategies for Maintaining Strength by Eric Cressey

Very Stable Idiot by Stu McMillan

Sleep and Training by Tony Gentilcore

Early Off-Season Aerobic Conditioning

Our early off-season conditioning (April & May) with Women’s Hockey has evolved a little bit this year with more focus being put on aerobic work, mostly on the Assault Bike via longer rides like a 3 mile as well as tempo runs, aerobic circuits, and slideboard work for a handful of reason;

  • Aerobic system is responsible for maintaining power output for long periods of time (like a hockey game).
  • A strong aerobic base will help to delay the fatigue and enable a hockey player to recover better between shifts, between periods, and even between back to back games on the weekend
  • Aerobic conditioning gives an athlete of any kind some time away from the strenuous high intensity conditioning and/or training that they go through
  • Aerobic conditioning can actually help increase para-sympathetic tone and as a result improve recovery

As the off-season moves forward we will continue to tax aerobic qualities but also add in more alactic power and alactic capacity work (June & July), building towards primarily lactic power and lactic capacity the final 4-6 weeks (August) prior to the pre-season.

Movements Over Muscles

“Pushes, pulls, hip hinges, squats, and loaded carries.” – Dan John

After some jumping and med ball throws our Day 1 Lift with UNH Volleyball essentially follows the Dan John template.

✅Something explosive 👉 Hang clean

✅Hip hinge 👉 Trap Bar deadlift

✅Pushes 👉 Standing Landmine Press

✅Squat 👉 1-Leg Squat

✅Pulls 👉 Suspension Row

✅Carries 👉 heartbeat walk (no video)

We added some shoulder prehab and core work mixed in between sets and finished off on the Assault Bike with .5 Mile sprints.

It’s Sunday which means I review some of the podcasts I listened to and articles that I read throughout the last week.

When it comes to the podcasts, there wasn’t a ton of new information, but the podcast on sleep that Mike Robertson did was great. Lots of basic yet applicable information that anyone can apply to their life right away to improve their sleep and overall health and well being.

For articles, I really enjoyed the article by Craig Pickering on improving performance on game day. There are some smart people out there that are doing some simple power based work on game day or the day before to help improve game day performance and this article helps with what someone may want to look into doing.

Enjoy!

Podcasts

The FitClique with Josh Bonhotal

Power Athlete Radio with Justin Roethlingshoefer and Devan McConnell

Smart Nutrition with Charlie Weingroff

Physical Prep Podcast on Sleep

Articles

What Happens to Your Body on No Sleep by Wes Judd

Training to Prevent Hamstring Injuries by Kevin Carr

The Distance Debate by Ross Eves

Your Conditioning Program Does Not Have to be Sport Specific by Craig Marker

How to Enhance Performance on Competition Day by Craig Pickering

Developing Power in Athletes

Earlier today Coach Chase Campbell posted something on twitter about how he disagrees (I agree with him) with the thought that Olympic lifts can potentially be dangerous and take a long time to teach/learn. Like Chase, we not only use Olympic lifts but have never had someone get hurt using the lifts (we do most everything from the hang because it’s safer) nor do we find them overly difficult to teach. We use Olympic lifts in combination with body weight plyo’s and/or different jumps, along with various med ball throws to not only train power across the entire force-velocity curve but to also train power in various planes in hopes of developing a more well rounded and more powerful athlete.