New Age Core Training

“During most activities, the primary role of the abdominal muscles is to provide isometric support and limit the degree of rotation of the trunk.” – Shirley Sahrmann in Diagnosis and Treatment of Movement Impairment Syndromes .

Sport and life are clearly about core stabilization. Because of that, all our core work revolves around the ability of the core to resist and/or prevent movement not creating movement.

  • Do: rollouts, body saws, Pallof presses, front/side plank variations
  • Don’t do: sit ups, Russian twists, crunches

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, it was a solid week, I highly recommend listening to them all if and when you have time. Vernon Griffith is a great young up and coming coach, Loren Landow and Dan John are both legends in the field, and Mike Robertson has a 45 minute brain dump. Lots of good stuff.

For articles, Tony Gentilcore hit a homerun with his article on core work and low back pain. Low back pain is an epidemic in this country and many people could learn from the article/

Enjoy!

Podcasts

Just Fly Performance with Dan John

The MR Radio Show – May 2018

NSCA Coaching Podcast with Vernon Griffith

Performance Concepts Chats with Loren Landow

Articles

Teach Extraordinary Lessons in Leadership

8 Landmine Exercises for Athletic Performance by John Garrish

Why You Shouldn’t Look Up When you Lift by Eric Cressey

4 Exercises to Strengthen Your Core and How to Program them for Lower Back Pain by Tony Gentilcore

Maintaining Shoulder Health in Ice Hockey

Dr. Janda’s Upper-Crossed Syndrome, classified as weak/inhibited deep neck flexors, lower traps and serratus along with tight/facilitated pectorals, upper traps and levator scapulae, is commonly seen in hockey populations. As a result of this you’ll find many athletes have malpositioned cervical spine/thorax leading to ‘neck breathing’ and not allowing the diaphragm to work effectively, which leads to poor thoracic mobility and a compromised function of the scapula.

Moral of the story…hockey players tend to have some cranky shoulders which can lead to both impingement and potential injuries to the shoulder while absorbing force on the ice. What do we do to counteract these issues;

  • Daily Diaphragmatic Breathing
  • Daily Thoracic Spine Mobility
  • Upper Body Pressing: as the season progresses we will perform less and less bench press with a straight bar and add in other variations that are more shoulder friendly like landmine presses, push ups, and 1DB bench press

  • Upper Body Pulling: our strength program would be considered imbalanced – we always perform more sets/reps of upper body pulling (chin ups, rows, etc) then we do pushing (bench, overhead press, etc) to try to create more balance across the upper body

Kettlebell Bottoms Up Position

With UNH Volleyball we try to utilize the bottoms up position in as many ways as we can, whether it be get ups, overhead presses, carries, or anything else, are undeniable.

• Better overall shoulder health
• Greater rotator cuff activation
• Increased core stability
• Improved grip strength

A lot of times some of the simplest things can have the biggest effect on long-term health.

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, Devan McConnell on the True Strength Podcast was great. The things that Devan is doing at UMass-Lowell with their Men’s Hockey teams is incredible to listen to. Top notch stuff.

For articles, without a doubt the article on female coaches by Pau Gasol is a must read. Trust me. Just read it.

Enjoy!

Podcasts

CVASP #133 with Scott Salwasser

CVASP #132 with Sean Fantuzzi

Strength Coach Podcast #231.5

True Strength with Devan McConnell

Articles

Top 5 Glute Exercise for Sprinters by Chris Korfist

An Open Letter About Female Coaches by Pau Gasol

6 Reasons Anterior Core Stability Exercises are Esential by Eric Cressey

High Performance Strength and Speed with Dr. Michael Yessis

 

Early Off-Season Nordic Hamstring Curl with Ice Hockey

Early in the off-season our major focus is fixing the athlete as they come out of a long in-season period. We look to facilitate the inbibited/weak muscles or patterns due to a long season and fix sport related issues so that we don’t hurt them in training.

As a result, we started programming Nordic Hamstring Curls early in the off-season this year after re-reading some of Anthony Donskov’s work. As Anthony states in his book, during the hockey stride the proximal areas of the hamstring take on more of a dominant role during hip extension, yet while during sprinting the more distal areas of the hamstring are relied upon during deceleration. Combine this with extremely tight hip flexors as a result of the hockey stride and you may have a recipe for injury post-season if you jump straight into sprinting, giving us another reason as to why we ease our way into sprinting in the off-season and primarily use tempo runs in the early off-season.

Post-Season Eccentric Block

A handful of times a year, 2-3 ideally, we program a block that primarily focuses on eccentric strength training, like we did here in our last block before finals started, for a couple reasons;

  1. Injury Prevention
  2. Increased Power
  3. Increased Strength
  4. Increased Sport Performance

Over the course of the calendar year we perform primarily concentric work (~70% of the year), lesser amounts of eccentric work (~20% of the year, and small amounts of isometric work (~10% of the year) to make sure we are touching all aspects of muscle contraction throughout the year.

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 Joe Maher’s talk on building an annual plan in ice hockey. Though it was a somewhat old podcast, all the info in it is still relevant – and the info could be applied to any sport.

For articles, the article on building a network by Brett Bartholomew was a very good read. The profession of strength and conditioning is driven by relationships and networking, yet we (I) generally do a pretty bad job at it.

Enjoy!

Podcasts

Strength Coach Podcast #231

Leo Training with Sue Falsone

OPEX with Michael Boyle

Building an Annual Plan for Hockey with Joe Maher

All Things Strength and Wellness with Derek Hansen

Articles 

The Disconnect Between Strength and Speed by Mike Young

Autoregulation by Zach Dechant

Networking by Brett Bartholomew

4 Career Tips for the Aspiring Strength Coach by Mike Robertson