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Bone Growth/Youth Development

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Here might be the most commonly asked question a strength & conditioning professional must answer to youth athlete parents.

Question:

“Will my 13-year-old child (or younger) have a stunted growth from lifting weights?”

Answer:

Unsupervised training or unqualified coaches could potentially put youth athletes in scenarios that could damage growth plates.  Again, few youth athletes experience stunted growth and damaged growth plates and these rare occurrences from improper movements should not detour youth athletes from exercising young.  The benefits a youth athlete receives from intelligent training and sport play are far too valuable to be passed up.  There are many brilliant minds and a plethora of scientific research that shows bone growth will be improved (sometimes more than genetics had planned) rather than stunted through biomechanically sound youth training.  Depriving a youth athlete from proper training before, during and after their peak height velocity is doing that athlete a major disservice and could potentially cause that athlete to never reach their genetic potential.

For more information join our BPSU and go research and study the work of Istvan Balyi (an expert in long term athlete development).

Strength Endurance / Power Endurance Continuum

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We have coined phrase “Strength Endurance / Power Endurance Continuum” to really categorize various resisted/assisted drills to help with an organized periodization model for the lower body.  In basic terms, think of Strength Endurance as building the “base” to allow for more efficiency of “specificity” of Power Endurance.  This is about as aggressive of a Strength Endurance exercise as it gets.  Note the deep bending position at the ankle, knee, and hip joints.  While it’s understood that the ground contact will be excessively long – that’s really the point.  Not everything needs to be specific.  This is strength endurance of the hip/knee extensors and plantar flexors with extreme levels of trunk stabilization.  It will set the base for overall power development and power endurance.  Plus, it will significantly raise the threshold of stored elastic energy in the support system due to the deep bending positions – specifically in the ankle joint.  Its important to remember to have a periodized approach to implementing all of the exercises across this lower body Strength/Power Endurance Continuum.  The understanding is that Strength (left side of the continuum timeline) will be eariler in the off-season while Power (right side of the  timeline) will be later in the off-season.  However, this IS a staple “go to” exercise that we use throughout many phases off the off-season AND in-season training.  For more information on this and the entire BPS Continuum, join our platform at www.bpsuniversity.com!

Professional Tennis Conjugate Strength

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This conjugate strength week is designed for the professional tennis athlete who is injury free and 4-8 weeks into their offseason periodization.  Remember, a tennis “pro” isn’t necessarily 18 years of age or older.  Some “pro” tennis players can be as old as 14 years and have enough training experience to appropriately progress to this phase of strength training.

As referenced in some of our variable resistance article, it’s necessary to utilize bands or chains with lower body pressing motions to increase power output.  This increase will translate to linear speed, lateral quickness and leaping abilities.  For a video reference of each exercise refer to our database.

 

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Auxiliary Pain Management

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Foot/Ankle – Knee – Scapular Correctives

Below are some exercises that may be implemented into any program including rehabilitation, pain management, pre-habilitation, or general strengthening.  The tempos, range of motion, and volume for each exercise depend on training experience and in some cases time out of surgery.  For the video demonstrations, navigate to our exercise database!

 

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Relationship Between Running Performance and Recovery-Stress State in Collegiate Soccer Players.

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Phenomenal research coming out about collegiate soccer in the new JSCR!. Breaking down the season into 4 equal parts, note the significant changes in running performance from Q1 to Q4. The decrease is shocking in Q4, especially as the team tries “peak”.

The literature does a great job of pointing out the importance of measuring recovery. What else can be taken from these significant results? The absolute NECESSITY of pure speed development in the offseason with technical versus application drills on a specified work:rest ratio for target energy system development (ESD).

Remember In the level 1 workshop, we broke down needs analysis for elite soccer for ESD. With a plan for periodization for optimal targets at various points in the year.

Not necessarily for quantified ESD – but DEFINITELY for various intensities of technical speed drills on a work:rest ratio to target within an energy system. These drills will RAISE the threshold (hence – running Performace) of this “stress” to combat these decreases!

Why is this important?? It’s becoming a lost art in soccer. Specificity is important. Aerobic work is important. However, as this research shows – running performance is crucial. Meaning threshold for maximal Efficiency is way more important. And don’t neglect Anaerobic lactic power!

Use the building blocks to in ALP to have the ability to actually maximize the “specificity”. Use moving claw series, resisted explosive strides, fast moving quick cuts for distance, RESISTED pulley sprints, etc. Put these types of high intense drills on a work:rest ratio to target ALP. And continue this work in season! Maybe bring the intensity down (like a good moving camps series complex w sled marching and A-skip series), but specified ESD zones can still be targeted. And they can be targeted WITHOUT the standards of just scrimmage and the old-school aerobic based Fartlek runs.

Periodization of the ESD zones is vital – and for soccer, the intensity of the drills for increasing threshold in a zone could be the key.

CLICK HERE TO READ THE RESEARCH!

The Single-Armed Sled March Series

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The SA sled March Series. The absolute staple to our famous “Trunk and Spine” preparation systems. It’s crucial to develop isometric trunk rotation simultaneous to concentric hip extension (acceleration); and isometric trunk rotation simultaneous to concentric knee extension in deep bending positions (deceleration).

The great thing about these sequences is that it also works on strength endurance; as well as loaded versions of support system prep.

Phenomenal prep sequence before advanced speed development. The necessary function of all pain management protocols. One of the most important functions of all grade school and middle school athletes. I would put a priority on this over ANY “warm-up” for young athlete (hint – use bands and partners at this age! You don’t even need sleds).

Also, note the dozens of variations and loading patterns.

Learn physics. Understand force. Know the direction of force and how it changes the intention. COACH INTENTION, NOT exercise form. Assign appropriate loading progressions.

The great thing about applying mathematics to exercise is there is no “guess work”. There actually is concrete answers of right (appropriate) and wrong (inappropriate).

Click here to watch the exercise being performed by BPS Client and Baltimore Ravens CB, Lardarius Webb!

Limiting Carbs

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Want to lose fat? Cutting carbohydrates completely, is impossible.   Instead, you must limit your carb intake.  This is known as the ketogenic diet.  A kenogenic diet is complex and takes time to adapt to before your body effectively and efficiently utilizes ketones and fat as the primary energy source rather than carbs.  The initial few weeks (differs person to person) you may feel tired and have less energy until your body adapts to the switch in energy sources.  Once the state of ketosis is achieved, the body rapidly burns fat as the primary energy source.  Obviously, physical change will occur such as increased muscle visibility, more energy, and reduced hunger.

 

Here is an example of a dinner that can be utilized in a reduced carb diet (portion size is goal related):

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Back Builder

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Some athletes lack a developed upper back region. This includes but not limited to rear deltoids, trapezius and latissimus dorsi. The bench press is very popular and a lot of times it is incorporated into and exercise program more than pulling exercises. This can lead to a “forward roll” and poor upper body posture. At BPS we try to develop the pulling back muscles within every upper body workout (sometimes more than pressing exercises) when we identify there is a pressing and pulling imbalance. We do this since a strong upper back with hypertrophied musculature, will enhance pressing and stabilize the upper body to better execute many athletic movements such as throwing and other upper body exercises. Remember, volume and increased intensity will strengthen the back and grow muscle.

Here is an example of an advanced pulling day.

Exercise                                                       Tempo                              Volume

  1. Bent over Row (underhand grip)            Variable countdown      8-1 4×16
  2. Seated Row (wide grip)                             Variable countdown       8-1 4×16
  3.  Band Assisted Pull-up (overhand grip      511                                   4×10
  4.  DB Hammer Curl (i.e. 30lb 20lb 10lb)      101                          3×10 Each Weight
  5. Behind the Back Forearm Curl                    101                                     3×10

You can find all the videos of the example exercises at BPSUniversity.com exercise database!

Peak Height Velocity (PHV)

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Know your literature. Understand scientific concepts, and apply it to your target markets, clients, athletes, and teams. Have a FULL understanding of how to train kids THROUGH PHV (Peak Height Velocity) – what we commonly refer to as puberty. This was specifically designed for high-level swimmers at a young age through a true “competition phase” of high-level collegiate/professional. However, the concepts are BRILLIANT. It applies to all sports, levels, and genders. And, check out the reference list at the end – it’s basically an encyclopedia of necessary literature and research to have the knowledge to be able to work with pre-school, grade school, middle school, and high school athletes.

Classic Istvan Balyi – where the BPS methodology began…

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Team Training Organization

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Over the years, we have had successful team training relationships because we pride ourselves on being able to train many athletes at one time, while still having an individualized session. There are three main rules needed when structuring this kind of session and executing it.  Rule number one is organization, which includes understanding the equipment available, number of athletes, and sport.  Rule number two, programing, should follow the principle of intention before progression.  Rule number three, control.

Organization includes building a comprehensive script for movement/strength for each sport, arriving early to the turf/weight room to prepare equipment and group athletes appropriately (e.g. movement lines or weight room cages).  Once the athletes understand the organization of how the session will be executed, give them weeks to adapt to each script before progressing (intention before progression).  Without modifying the exercise, increase the volume and intensity until the athletes can progress to the next group of exercises.  When controlling a large group of athletes (50-100), control is a must.  The best ways to control large groups is to have a lead strength coach that is intense, loud, and focused on managing the session.  This includes, having similar athletes paired together based on body type, position or health status.  Following these three rules of team training will lead to effective and efficient sessions for any sport and at all levels.

 

Example movement script for baseball 50 athletes:

 

  1. Organization: the warm up and movement lines with 5 vertical lines x 10 athletes.  Enough equipment is prepared to handle an athlete working and one athlete resting.
  2. Programming: the script below is split into position players and pitchers. Having an assistant coach comes is useful when running this type of script.
  3. Control: coaching cues need to be direct, short and loud so there will be no confusion on how to perform the exercise. It will also not allow side conversations or distractions to occur, which will help them focus on training and getting better.

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3 Principles For Improving Locomotion

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For most people, locomotion is necessary for day-to-day life.  Whether it’s walking to get groceries and running away from a neighbor’s dog to playing recreation tennis or jumping to snag the game-ending rebound in the NBA championship game.  The one common body part and possibly the most important involved with movement is the ankle and its’ the health and performance.  Without a strong support system, i.e. ankles, much of human locomotion would be less efficient, more susceptible to injury and experience decreases in performance.  The following are principles and exercises that increase ankle strength, mobility, health and performance of the ankle and human movement.  These exercises are performed first before almost every movement session we coach at BPS and as a whole is called our CAMPS – SSP (Support System Prep).

 

Principles:

  1. General Preparation
    1. The Ankle Series/Isometric Series/Toe Series – These are basic ankle movements designed to increase mobility and blood flow to the area.
  2. Absorption of Force
    1. Back Dorsiflex Series – These movements are all backwards to overload the ankle’s ability to absorb overloaded dorsiflexion forces.
  3. Accepting Body Weight
    1. Back Low Walk Series – Building on the absorption of force, the exercises here improve the ankle’s ability to handle the body weight with increased overloading forces.
  4. Redirecting Force
    1. Back Buttkick Series/Back Buttkick Reach Series/Back Reach Run – Now the ankles are prepared to re-direct force into basic plyometrics and backward high-speed movement.
  5. Heavy Eccentric Loading Force
    1. Walking Calf Series/Track Hamstring – A gradual progression of eccentric force is put through the calf, hamstring etc.

 

**To see the full SSP script and implement into your workout regime immediately, join BPSUniversity.com.

Metabolic Conditioning – Low Impact (Slideboard)

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A typical metabolic conditioning method is running or sprinting for given times. This is a very effective method and one we use frequently. However, there are ways to challenge this system with low impact training.  Therefore, we utilize the slideboard equipment. After a fast pace SST muscle prep with the ankling/buttkick plyos, use no rest time between exercises, transition 2 minutes later into the slideboard work. Make sure the slideboard is sprayed with the proper anti-stick formul and proper shoe booties. Have enough slideboards to allow athletes to abide by the rest time (1 person on 1 person off). Encourage the athlete to keep a fast pace while pushing side to side. Below is an example script we use for our professional athletes.

 

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Safe and Effective Over-speed

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If an athlete needs to become faster or a coach needs to get an athlete faster, the ultimate goal should be to have the athlete safely and effectively perform over-speed exercises.  Over-speed training is accomplished when an athlete performs a linear sprint for a given distance while being pulled (assisted) in the same direction as the sprint.  In essence, the athlete will then be sprinting at 105-107% of their natural 100% ability.  This can be a controversial topic in our industry since this type of training can increase the risk for injury.  On the other hand, if this exercise is competently progressed to, it can be safely one of the only ways to truly increase an athlete’s linear velocity.   Increase the threshold of the muscles to safely and effectively absorb force/redirect force and within 3-4 weeks of proper speed training, an athlete can be considered prepared to perform over-speed work.

 

Progression example:

 

  1. Vertical plyometrics that has a long response ground contact time.

 

Exercises include: (using 5-6 small to medium green hurdle to jump over) Individual vertical jump, depth jump and continuous jump.  Each jump can be progressed from double leg to single leg.

 

  1. Acceleration horizontal plyometrics that has a short response ground contact time.

Exercises include: Individual acceleration a-skip, continuous a-skip, power a-skip, acceleration strides, double leg acceleration alt bound and single leg acceleration bound.

 

  1. Absolute speed plyometrics that has an advanced short response ground reaction time.

Exercises include: absolute a-skip (individual, continuous and power), ankling moving claw, straight leg bound moving claw and double leg absolute speed alt bound.

 

If an athlete can progressive through this progression of exercises with good form over the course of 3-4 consecutive weeks safely, effectively and injury free, they are to be up for consideration to perform over-speed drills.

Programs That Are Designed to Strengthen Any Athlete With Easy to Transport Materials and Scientifically Based Progressions

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Sometimes coaches need to do strength training on a turf or grass field since weight room access may be limited. In this type of scenario, we have programs that are designed to strengthen any athlete with easy to transport materials and scientifically based progressions. In this case, we have a program that soccer youth athletes can utilize on a soccer field to increase strength.

Equipment needed: Sorinex Bands, a few light dumbbells and a light kettle bell.

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For the first 1 to 2 weeks, the athlete will be in a general preparatory phase, which is designed to align the joints and start a base foundation of strength and motor pattern development. In the provided image you’ll see and example of an upper body day. The tempos are long and the reps/holds are medium to high.

 

The next image illustrates an advanced phase called conjugate. You’ll notice the tempos have shortened, which means the resistance is heavy and the movement of the exercises are faster. There are phases that come before this and after GPP which progresses to the later phases such as conjugate.Screen Shot 2016-09-15 at 11.58.14 AM

General Fitness: Body Weight & Bands

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From a general fitness perspective, the best trainers are not just the ones that can directly train a client adequately.  It’s the education of what to do in a “worst case” scenario if your client needs to travel, has an emergency, or has a logistical issue like family issues that inhibits the ability to attend sessions.

In any of the above scenarios, body weight training and band training is a great place to start.  There are many different modes of training, but body weight and bands can usually be the best system to implement because of the ease of implementation with no “facility”.  It’s easy to travel with, it’s inexpensive, and the overall variety of exercise implementation can really facilitate a solid, scientifically based program.

EQUIPMENT

Sorinex Bands – Mini, Monster-Mini, Light, Medium, Heavy

EXERCISE DATABASE

Example Script:

Upper Press

  • Band SA Punch

Upper Pull

  • Band SA Row
  • Variations

o   High

o   Low

Upper Auxiliary

  • Band Tricep Pushdown
  • Band Front Shoulder Raise
  • Band Side Shoulder Raise
  • Band Rear Shoulder Raise

Click here to view the exercises in the example script!

EXPLOSIVE ACCELERATION STRIDE

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Explosive acceleration strides are great for developing concentric hip flexion power. They are also very important with the first step coming out of a change of direction where reactionary hip flexion is crucial. The speed and efficiency out of those first few steps on a change of direction are very important and this drill overloads that stimulus. You can also add a pulley or any type of resistance to this drill to intensify the entire system. We do this drill on linear speed days as it’s a great form of overall acceleration.

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Click here to watch the video demonstration by Dolphins WR and BPS Client Jarvis Landry!

Support System Prep

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The Preparation System that leads off any weight lifting or conditioning system could be one of the most important and underrated aspects.  Whether you are an athlete going into a practice or training session; or just a general fitness enthusiast before any type of workout – be sure you start the session off properly.   The support system being the joints of the toes, feet, ankles, and knees.  Starting a session that will raise the threshold of the ability to accept and re-direct force through this SUPPORT SYSTEM is paramount.  It will help release the “tightness” of the hips, and tissue temperature will be elevated (taking care of the ‘warmup’ aspect).  Owner Pete Bommarito explains some of the details here.  Exercise is all about efficiency!blog

Click here to watch Pete Bommarito introduction on CAMPS – Support System Preparation. 

Essential Exercise Sequence to Prep for COD

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The BPS CAMPS (CNS Activation & Muscle/Joint Preparation Systems) has a subdivision of SST (Suspension / Support / Trunk Systems).  SST Contains a Series called the Hip External Rotation Series.  This is crucial to prep for all multi-directional movements, SPECIFICALLY COD (changes of direction). Think about when you execute a sharp COD, and your COM (center of mass) has to get low to the ground. Think about the combination of hip flexion with hip-external rotation that occurs when moving OUT OF this COD. Simply put – the more ROM (range of motion) of hip flexion combined with hip-external rotation that can be controlled – the more efficient you will be in executing these types of COD.
Also keep in mind that the numerous variations of COD will have varying degrees of hip flexion / hip external rotation. However, that combination of hip movements will almost alway occur during COD. Our Hip External Rotation Series in the BPS CAMPS – SST Prep system specifically develops this motion.

Overspeed Acceleration

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Here we are utilizing the overspeed pulley system to overload the intensity involved with the pattern cut-up drill.  The pattern tree works to increase the threshold for the inside and outside edges of the feet when sprinting and changing directions at high speed. Adding the overspeed pulley to this drill makes the athlete go into the change of directions faster than the athletes’ normal full speed.  Therefore, this will further increase the strength the athlete has for the edges of the feet when cutting.
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Speed Box Squat

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BPS is constantly publicizing the 4 main aspects of building strength – absolute, dynamic, high-speed eccentric loading and reversal and stabilizing.

The Speed Box Squat with variable loading is the ULTIMATE exercise in developing and maximizing DYNAMIC STRENGTH.  The variable loading is added because of the accommodating resistance.  Meaning that the weight will increase as the lifter goes through the squat up motion as the mechanical advantage decreases.  This will require a higher motor unit recruitment, leading to more efficient progressive overload.  In addition, the variable load allows the client to accelerate through the end range of motion of hip/knee extension; without jumping off the ground (which can be unsafe with a bar on the back).  This will help maximize the DYNAMIC STRENGTH concept.
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Slideboard Implementation Strategies for Football Players

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This is a sample exercise that can be used to develop the muscles involved in changing directions without the loading and high impact of the joints.  When training football players in the off-season, it’s important to remember that some exercises are needed to just train the MUSCLES – without excessively stressing the joints.  And some exercises are needed that are more specific MOTION.  Highly efficient programs will have both

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Click here to watch the demonstration!