Thoughts From the Weight Room
I like to post these random thoughts that pop up in my head from time to time. Let me know what you think.
-I’ve been using a 1×20 program with my athletes as a Post-Season/Transition phase for the past 3 years. Each off-season, I have found it to be a great re-introduction to the training process with the emphasis on GPP and restoring range of motion under load. Thanks to Strength and Conditioning Coaches like Jim Snider at Wisconsin, Jay Demayo at Richmond University, and ultimately Dr. Yessis.
-I believe more dumbbells and kettlebells and no barbells in this phase.
-With my young athletes who can’t complete a set of 8 chin ups on their own; I’ve had them use assisted pull up variations with bands. I am now going back to adding eccentrics after their last successful repetition. We don’t use the band anymore. For example, if a an athlete can’t execute 8 chin ups, but can get 5, I have them perform a :30 eccentric after their 5th rep. This occurs for all 3 sets that we do in the training session. I feel that the band assisted method doesn’t produce results. The goal is 30 seconds on the eccentric contraction. This will continue even though we aren’t in an “eccentric” phase.
-Tempo is the forgotten variable sometimes in training. Beginners and those in the return to training phase need more time under tension
-For continuing education this summer, I recently attended Charles Poliquin’s Advanced Program Design seminar. I thought it was outstanding. I go to seminars to learn. I’ve never gone to train. However, the practical portion of this seminar was equally beneficial to the knowledge picked up in the lecture portion. It was awesome kind of going back in time for me as I haven’t been to one of his seminars since 2001.
-Charles said something on the lines of a Strength and Conditioning Coach isn’t doing a good job in-season if 90% of strength isn’t maintained. I believe that.
-I love working with youth and high school hockey players during the summer. I believe that consistent work and effort with an emphasis on the basics works.
-I have some requests for off-season program design/on-line training. Please email me a email@example.com if interested.
Ian King, the Godfather of the “Time Under Tension” (tempo principle). To this day he is my biggest influence when I design a strength program for athlete…
By training the eccentric portion of a lift at the same speed than the concentric phase you end up creating a bigger strength deficit, which is highly contraindicate for athletes.
Thanks for your post Sean!