Methodology of Training

Movement Prep 1 - Foam Rolling Circuit

Soft Tissue Work

More is not always better. Choose a foam roller where you feel mild discomfort and are not "cringing" in pain. The goal is to relax the muscle not tense it up. Start with a soft roller and eventually progress to a more dense roller. If an athlete is "tight" in certain areas, feel free to spend more time there. Aim for 8-10 passes per muscle

• Foam Roll

  • • Glutes / Hip Rotators

    • Quads

    • Adductors

    • Lats / Posterior Shoulder

    • Upper Back / Thoracic Spine

• Lax Ball (Optional)

  • • Foot (Plantar fascia)

    • Scapula

    • Glute Medius

    • Pecs

Stretching / Mobility

Use breath to drive stretch. As athlete exhales try to "melt" deeper into the stretch. Use (3-5) breaths for time purposes. The clock is your best friend to avoid chaos and keep training structure in order

• 90 - 90 ER/IR Hip Stretch

• Active Adductor Rocking

• Ankle Mobility

• Hip Flexor Stretch

• Kneeling Thoracic Mobility

• Wide Split Thoracic Mobility

• Spiderman Stretch

Glute Activation

The goal is to learn how to disassociate proper motor control between the lumbar region and hips. This will reduce the risk of low back and hamstring injuries

• Two Leg Hip Lift

• One Leg Hip Lift

• Miniband Circuit (ER / Squats / SL Holds / Lateral Band Walks)

Movement Prep 2 - Motor Control Circuit

Breathing

Corrective exercise is learning how to disassociate shoulders from neck, shoulders from spine, and hips from spine. Think breathe, then move. Focus on spinal position then move limbs

• Sandbag Breathing

Shoulder Mobility

• Supine Floor Slides

Progression: Wall Slides, Overhead Pressing, Snatch, Medicine Ball Overhead Throws

Active Straight Leg Raise

• Supported Leg Lower

Progression: Unsupported Leg Lower, Single Leg Deadlift Patterning

Rotary Stability

• All Four's Hip Extension from elbows

Progression: All Four's Hip Extension from hands, Birddog, Crawling

Hip Flexor

• Supine Band Hip Flexion

• Straight Arm Plank Slider Hip Flexion

• 1/2 Kneeling Wall Hip Flexion

Progression: Standing Hip Flexor Holds, Skipping, Sled Work, Sprinting, Step-Ups

Movement Prep 3 - Dynamic Warm-up

Squat Matrix

• Toe Touch to Squat

Modification: Raise heels if heels come of ground

• Lateral Lunge

Progression: 90* Lateral Lunge

Linear

• Knee Hug

• Quad to Butt Stretch

• Leg Cradle

• Forward March

• A-Skip

• Reverse A-Skip

• Bounds

Lateral

• Lateral Skips

• High Knee Run

• Active SLDL

• Cross-over Push

• Cross-under Push

• Carioca

Movement Prep 4 - Ladder Drills

Ladder Drills

These drills are to increase tissue temperature, prime nervous system, and to improve multi-planar coordination. It is important to note that ladders do not make you faster

• In-In-Out-Out

• 1-2 Stick

• Cross In-front

• Cross Behind

• Scissors

Medicine Ball Throws

Med Ball throws aid in developing upper body and full body coordination. Med Ball weights should rarely exceed 10lbs, 6-8 is the most common. Start with kneeling variations and progress by adding more joints. Usually no more than 3 sets of 10

• Tall Kneeling Chest Pass

• Standing Chest Pass

• 1/2 Kneeling Side Toss

• Standing Side Toss

Jump Training

Plyometrics, or jump training develops eccentric strength and low body power. Learn how to land and prioritize landing mechanics over jumping height . More often than not athletes do not exceed 15 "foot contacts" per warm-up session

• Box Jump

• Vertical Jump

• Lateral Bound

Strength Training

Strength training is relative for each person. Maximum effort for one client could be a warm-up for another. Always try to achieve the best possible exercise selection for each and every athlete. Team setting is a bit different. Most of the time you progress/regress exercises as a whole. A coach may give an individual athlete "extra" for after a workout if they may need it. The goal for every training session is to include an upper body push and pull, lower body hip and knee exercise, as well as an anti-core (Anti-flexion, Anti-extension, Anti-lateral flexion). Here are general beginner training program guidelines

Day 1

A1 Main Lower Push 3x10

A2 Plyometric/Core 3x5/8

A3 Upper Pull 3x8

A4* High Intensity or Active Recovery 3x20sec

B1 Upper Push 2x10

B2 Plyometric/Core 2x5/8

B3 Lower Pull 2x10

C1 Carry/Core 2x

C2 Lower Push 2x10

C3 Upper Pull 2x10

Conditioning

Day 2

A1 Main Upper Push 3x10

A2 Plyometric/Core 3x5/8

A3 Lower Pull 3x10

A4* High Intensity or Active Recovery 3x20sec

B1 Lower Push 2x10

B2 Plyometric/Core 2x5/8

B3 Upper Pull 2x10

C1 Carry/Core 2x

C2 Lower Pull 2x10

C3 Upper Pull 2x10

Conditioning

Day 3

A1 Main Lower Push 3x10

A2 Plyometric/Core 3x5/8

A3 Upper Pull 3x10

A4* High Intensity or Active Recovery 3x20sec

B1 Upper Push 2x10

B2 Plyometric/Core 2x5/8

B3 Lower Pull 2x10

C1 Carry/Core 2x

C2 Lower Pull 2x10

C3 Upper Pull 2x10

Conditioning

Week 1 Total Movements:

• Upper Push: 3

• Upper Pull: 6

• Lower Push: 4

• Lower Pull: 5

• Core: 9

*Overall make sure the movements are balanced. I.e. Maybe the following phase you would increase upper push movements and decrease upper pull. The reason I usually put more upper pull movements is to compensate for athletes who typically worry about increasing their bench press or clients who sit at desks all day and need to address their kyphotic posture. It is important to strengthen the posterior chain along with pulling their shoulder's into a improved posture state. Each phase will target different priorities in regards to the athlete's sport too. Power is

For example a shot putter has to primarily worry about Upper Horizontal Push and Upper Vertical Push in-season. Offseason a strategy could be to strengthen their back muscles to avoid any compensatory patterns from chronic pushing motions. A swimmer will have different needs compared to a shot putter.