Tomorrow I am leaving Ultimate Performance for only the secind time since I started up the facility to travel over to Boston to meet up with the guys at MBSC. I haven't seen any of the guys since last June, when I traveled over to the Perform Better Summit in Rhode Island. I am really looking forward to seeing all the guys again, especially "Bunkie"!
I will be sure to take lots of video's and pictures while Im there and I will throw them up on the blog as soon as I can.
Stay Strong,
RB
Monday, February 28, 2011
Tuesday, February 22, 2011
Becoming the Best Just Got Easier
If you have ever read my stuff or talked to me in person, you know how important continuing education is for being the best at what you do. The fitness industry is always evolving and the ones that don’t take the time to educate themselves get left behind. This is exactly why I value Mike Boyle’s latest project so highly.
Four months ago Mike Boyle successfully launched BodyByBoyle Online with hundreds of coaches, trainers, athletes, and weekend warriors signing up to help them become the best at what they do. Since then, the service has seen full seminars posted from experts in the field such as Nick Tumminello, Sue Falsone, and soon there will be talks from Chris Frankel from TRX and more!
Just two weeks ago Mike had his 2011 Winter Seminar where he and guest speaker Dan John spoke to over 200 attendees and then took them through two hours of hands on sessions. You didn’t make it? No problem. That is being posted for BBB Online members as well!
Those are just a few of the examples of the educational content on BBB Online. They even film their weekly staff meetings where Mike goes over a wide range of topics and discuss the latest trends in the industry. The F.A.Q. videos with Mike are even better because Mike goes in depth on one subject based on questions submitted by the BBB Online members.
I know I told you about BBB Online when it launched a few months back. But Mike and his staff have listened to the requests from users and potential members. They wanted a web version. Well, they delivered. And guess what, it is even more affordable.
Check out the BodyByBoyle Online relaunch before all of the discounted spots are gone and you are left behind: BodyByBoyle OnLine
Four months ago Mike Boyle successfully launched BodyByBoyle Online with hundreds of coaches, trainers, athletes, and weekend warriors signing up to help them become the best at what they do. Since then, the service has seen full seminars posted from experts in the field such as Nick Tumminello, Sue Falsone, and soon there will be talks from Chris Frankel from TRX and more!
Just two weeks ago Mike had his 2011 Winter Seminar where he and guest speaker Dan John spoke to over 200 attendees and then took them through two hours of hands on sessions. You didn’t make it? No problem. That is being posted for BBB Online members as well!
Those are just a few of the examples of the educational content on BBB Online. They even film their weekly staff meetings where Mike goes over a wide range of topics and discuss the latest trends in the industry. The F.A.Q. videos with Mike are even better because Mike goes in depth on one subject based on questions submitted by the BBB Online members.
I know I told you about BBB Online when it launched a few months back. But Mike and his staff have listened to the requests from users and potential members. They wanted a web version. Well, they delivered. And guess what, it is even more affordable.
Check out the BodyByBoyle Online relaunch before all of the discounted spots are gone and you are left behind: BodyByBoyle OnLine
Sunday, February 20, 2011
Question on ESD for Football Championships in the US
Robbie,
How would you approach training and conditioning for GAA in the US? Training tends to begin in May with the season starting in June and North American Championships the first week of September. The main problem being developing a program that not only gets the players fit, but also teaches them the necessary skills since most are American born and new to the game. Compounded by the fact that we only has 2 practices a week and games on Sundays. Your help would be greatly appreciated.
Sean.
Week 1-3:
Sean I am presuming you will have 6 weeks from the start of May to the middle of June.
If this was the case I would do a concurrent block of alactic power development with the ball integrated into the drills and finish the sessions with some tempo runs for aerobic development (oxidative work) for the first three weeks.
So a session may look like,
Dynmaic warm up,
Acceleration work - Ball drops
Agility work - work on deceleration, and some planned change of direction drills
Some plyos teach landing and eccentric control
All the above can be drills done at max intensity for 5-10secs, 4-6reps, with 60-120secs rest bewteen reps of the drills depending on how you divide up the groups. This can be done for up to 2-3 sets, and 1-3 series.
Then finish with tempo runs (100 yard run @ 75% with a walk across to the opposite sideline and repeat.
If you have 3 sessions a week for 3 weeks, thats 9 sessions
Every session add an additional 2 tempo runs
Session 1 = 10 runs
Session 2 = 12 runs
Session 3 = 14 runs
Session 4 = 16 runs
Session 5 = 18 runs
Session 6 = 20runs
Session 7 = 22runs
Session 8&9 = Maybe take a deload and only do 10-12runs
Week 4-6:
In Week 4, 5 and 6 now work on alactic capacity, and a lot more ball specific work.
Drills done for 8-15 secs with 45-90secs rest.
Dynmaic warm up,
Acceleration work - Partner chase
Agility work - Mirror Partner, tackling drills
Some plyos - with bounce or continuous, into a reactive drill.
Some ball skills, shooting drills, etc.
And finish with small-side games - 4v4, 5v5, 6v6.
So bewteen week 4,5&6 you should get in about 9 of these sessions.
Or, what you could do is,
Session 1&2: Alactic capacity (just like the session outlined above)
Session 3: Full on Match 15v15
Session 4&5: Alactic capacity
Session 6: Full on Match 15v15
Session 7&8 Alactic Capacity
Session 9: Full on Match 15v15
This should have ye right for your first round of games in June.
Hope this helps Sean?
Stay Strong,
RB
How would you approach training and conditioning for GAA in the US? Training tends to begin in May with the season starting in June and North American Championships the first week of September. The main problem being developing a program that not only gets the players fit, but also teaches them the necessary skills since most are American born and new to the game. Compounded by the fact that we only has 2 practices a week and games on Sundays. Your help would be greatly appreciated.
Sean.
Week 1-3:
Sean I am presuming you will have 6 weeks from the start of May to the middle of June.
If this was the case I would do a concurrent block of alactic power development with the ball integrated into the drills and finish the sessions with some tempo runs for aerobic development (oxidative work) for the first three weeks.
So a session may look like,
Dynmaic warm up,
Acceleration work - Ball drops
Agility work - work on deceleration, and some planned change of direction drills
Some plyos teach landing and eccentric control
All the above can be drills done at max intensity for 5-10secs, 4-6reps, with 60-120secs rest bewteen reps of the drills depending on how you divide up the groups. This can be done for up to 2-3 sets, and 1-3 series.
Then finish with tempo runs (100 yard run @ 75% with a walk across to the opposite sideline and repeat.
If you have 3 sessions a week for 3 weeks, thats 9 sessions
Every session add an additional 2 tempo runs
Session 1 = 10 runs
Session 2 = 12 runs
Session 3 = 14 runs
Session 4 = 16 runs
Session 5 = 18 runs
Session 6 = 20runs
Session 7 = 22runs
Session 8&9 = Maybe take a deload and only do 10-12runs
Week 4-6:
In Week 4, 5 and 6 now work on alactic capacity, and a lot more ball specific work.
Drills done for 8-15 secs with 45-90secs rest.
Dynmaic warm up,
Acceleration work - Partner chase
Agility work - Mirror Partner, tackling drills
Some plyos - with bounce or continuous, into a reactive drill.
Some ball skills, shooting drills, etc.
And finish with small-side games - 4v4, 5v5, 6v6.
So bewteen week 4,5&6 you should get in about 9 of these sessions.
Or, what you could do is,
Session 1&2: Alactic capacity (just like the session outlined above)
Session 3: Full on Match 15v15
Session 4&5: Alactic capacity
Session 6: Full on Match 15v15
Session 7&8 Alactic Capacity
Session 9: Full on Match 15v15
This should have ye right for your first round of games in June.
Hope this helps Sean?
Stay Strong,
RB
Tuesday, February 15, 2011
Patience My Friends, Patience!!
Most of us are impatient. We want things now, not tomorrow, and especially not in a few weeks, or months. Unfortunlately when it comes to getting bigger, stronger , and faster you are going to need patience.
I see it all the time with both athletes and coaches. Athletes in the weight room use too much weight too soon, and coaches get their athletes doing too much too soon. We need to stop being so narrow-sighted, and stop just thinking about the now, and begin to start thinking about the tomorrow.
I tell my guys all the time in the initial phase of strength training, "work your technique, and you will have it for the rest of your life". Then you can start to load yourself and focus on getting bigger, stronger, faster, without having to worry about any risk with regards to technical execution of a particular exercise.
Guys say things like. "n four weeks I want......."FOUR WEEKS mate, how about four YEARS!!
So have some patience with regards to advancing your training. Get brilliant at the basics first. You need to crawl before you walk, and walk before you run.
Now with regards to coaches.
You see, or hear this all the time. "We going to run the shit out of the lads". Really! Thats a great idea. Take a group of lads who move like shit, are a weak as shit, and run them into the ground. Can anyone else get that smell?? Smells like............ INJURIES!
Whats needs to be put in place in a foundation. How many times does it need to be said. But this is how it usually goes:
- Athlete has terrible movement quality.
- Athlete has never been on a well coached and structured strength program. Because of this the athlete ends up doing exercises that only make his or her body more imbalance.
- Enhancing these imbalances makes the athletes movement quality worse again
- The athlete now compensates to accomplish all movement patterns due to poor movement quality, and this can end up making the athlete look de-conditioned. When in fact the issue is a movement quailty issue, and not a conditioning issue.
- Coach nows runs shit out of athlete, but the athlete does not have the movement quality and in turn the durability to withstand the training volume.
- Athlete gets injured
So athletes and coaches I am asking you, have some patience with your training. Get the basics spot on and take it from there.
Stay Strong,
RB
I see it all the time with both athletes and coaches. Athletes in the weight room use too much weight too soon, and coaches get their athletes doing too much too soon. We need to stop being so narrow-sighted, and stop just thinking about the now, and begin to start thinking about the tomorrow.
I tell my guys all the time in the initial phase of strength training, "work your technique, and you will have it for the rest of your life". Then you can start to load yourself and focus on getting bigger, stronger, faster, without having to worry about any risk with regards to technical execution of a particular exercise.
Guys say things like. "n four weeks I want......."FOUR WEEKS mate, how about four YEARS!!
So have some patience with regards to advancing your training. Get brilliant at the basics first. You need to crawl before you walk, and walk before you run.
Now with regards to coaches.
You see, or hear this all the time. "We going to run the shit out of the lads". Really! Thats a great idea. Take a group of lads who move like shit, are a weak as shit, and run them into the ground. Can anyone else get that smell?? Smells like............ INJURIES!
Whats needs to be put in place in a foundation. How many times does it need to be said. But this is how it usually goes:
- Athlete has terrible movement quality.
- Athlete has never been on a well coached and structured strength program. Because of this the athlete ends up doing exercises that only make his or her body more imbalance.
- Enhancing these imbalances makes the athletes movement quality worse again
- The athlete now compensates to accomplish all movement patterns due to poor movement quality, and this can end up making the athlete look de-conditioned. When in fact the issue is a movement quailty issue, and not a conditioning issue.
- Coach nows runs shit out of athlete, but the athlete does not have the movement quality and in turn the durability to withstand the training volume.
- Athlete gets injured
So athletes and coaches I am asking you, have some patience with your training. Get the basics spot on and take it from there.
Stay Strong,
RB
Friday, February 11, 2011
Na Fianna Senior Football Strength Program Phase 3
Foam Roll
Stretch - (replaced by FMS Correction if needed)
Activation - (replaced by FMS Correction if needed)
Mobility
Dynamic Warm Up (Linear Day 1, Multidirectional day 2)
Plyos(Linear Day 1, Multidirectional day 2)
Med Ball Throws
Day 1:
A1: Hang Clean 3x5
A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)
B1: Trap Bar Dead Lift 2x5, 1xAMRAP @ 80%
B2: Incline Alternating DB Press - Pronated Grip 3x7
B3: Stability Ball Roll Outs 2x8
C1: BB Reverse Lunge - Front Foot Elevated 3x7
C2: 3PT DB Row 3x7
C3: Standing Isometric Pallof Press
D1: TRX Face Pulls 2x10
D2: Feet Elevated (weighted with chains)Push Ups 2x10
Day 2:
A1: Hang Clean 3x5
A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)
B1: Chin Up 2x5, 1xAMRAP @ BW
B2: BB RFE Split Squat 3x7
B3: Core: Stability Ball Roll Out 2x8
C1: Bench Press 2x5, 1xAMRAP @ 80%
C2: 2 Arm DB SLDL 3x7
C3: Standing Isometric Pallof Press
D1: TRX Rows - Neutral Grip 2x10
D2: 1 Leg Shoulder Elevated Hip Lifts 2x10
AMRAP = As Many Reps As Possible
Stay Strong,
RB
Stretch - (replaced by FMS Correction if needed)
Activation - (replaced by FMS Correction if needed)
Mobility
Dynamic Warm Up (Linear Day 1, Multidirectional day 2)
Plyos(Linear Day 1, Multidirectional day 2)
Med Ball Throws
Day 1:
A1: Hang Clean 3x5
A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)
B1: Trap Bar Dead Lift 2x5, 1xAMRAP @ 80%
B2: Incline Alternating DB Press - Pronated Grip 3x7
B3: Stability Ball Roll Outs 2x8
C1: BB Reverse Lunge - Front Foot Elevated 3x7
C2: 3PT DB Row 3x7
C3: Standing Isometric Pallof Press
D1: TRX Face Pulls 2x10
D2: Feet Elevated (weighted with chains)Push Ups 2x10
Day 2:
A1: Hang Clean 3x5
A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)
B1: Chin Up 2x5, 1xAMRAP @ BW
B2: BB RFE Split Squat 3x7
B3: Core: Stability Ball Roll Out 2x8
C1: Bench Press 2x5, 1xAMRAP @ 80%
C2: 2 Arm DB SLDL 3x7
C3: Standing Isometric Pallof Press
D1: TRX Rows - Neutral Grip 2x10
D2: 1 Leg Shoulder Elevated Hip Lifts 2x10
AMRAP = As Many Reps As Possible
Stay Strong,
RB
Wednesday, February 9, 2011
Friday, February 4, 2011
Energy System Development for GAA
There seems to be a lot of unknown confusion about how to optimally condition for gaelic games. I hope these two videos help in some way.
I would like to thank David Tenney, Patrick Ward, and TJ Lensch for helping me to understanding this information better.
Part 1
Part 2
Stay Strong,
RB
I would like to thank David Tenney, Patrick Ward, and TJ Lensch for helping me to understanding this information better.
Part 1
Part 2
Stay Strong,
RB
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