Archive for “Health” Tag

Coaching in the Weight Room

 

Coaching High School Athletes in the Weight Room

 

By Jim Kielbaso
 

Just about every sport coach now recognizes the fact that a strength program can help their athletes optimize performance, reduce the risk of injury, and improve overall health and self-esteem. Some coaches are very comfortable in the weight room, while others feel totally out of their element. Either way, there are a few easy steps to follow to maximize your effectiveness in this environment.
 

Many coaches get overwhelmed in the weight room and never really give their best instruction or encouragement. But, many high school athletes need you there to show proper technique, get through the routine quickly, keep traffic flowing, give safe and effective spotting, and maximize effort.
 

In addition to reducing the risk of injury and enhancing performance, the weight room is also an excellent place to develop relationships and create team unity. Unfortunately, many coaches miss out on this because they are sitting in the corner or absent from the room altogether. Never underestimate the long-term benefits of polishing your weight room coaching skills.
 

Here are a few easy steps you can take to optimize your coaching effectiveness and help your athletes get the most out of their training time:

 

1. Educate Yourself. If you haven’t implemented a program because you don’t feel knowledgeable enough, put that excuse to rest. You don’t have to be an expert to help your team reap the benefits of strength training, and there are plenty of books that can give you a decent understanding of technique, program design, and how to spot different exercises. Go to your local bookstore or at the very least get online to find something to fit your needs. There is plenty of mis-information online, so just be sure to read with a critical mind. Always check the source before you completely buy into something that sounds too good to be true.
 

Avoid the trap of feeling like your athletes need an incredibly specialized training routine. It’s best to keep it simple with high school athletes. They will benefit from a basic, well-rounded program, so just get them started and feeling comfortable in the weight room by introducing a few basic exercises that you can easily teach. Remember, you can always add more later on.
 

2. Teaching Sessions. Before you turn your athletes loose in the weight room, spend a couple of days teaching them how to perform all of the exercises and how to safely spot each other. Take your time up front to save a lot of time and energy down the road.
 

3. Record Keeping. Once you’ve created the training routine, give it to your athletes on a piece of paper or card-stock so they can record the amount of weight lifted and number of repetitions performed on each set. This serves a few important purposes. For the athlete, it tells them exactly what they should be doing on every exercise and gives them a goal each day. This will help them make progress and eliminates guess-work.
 

For the coach, a workout card quickly gives you a lot of information and tracks attendance. You are going to be bouncing around from athlete to athlete, spotting as many athletes as possible; you want to spot each athlete on at least one exercise each day so you have a little contact with everyone. As soon as you’re done spotting one athlete, look around the room, see who is ready to lift, and get there quickly.
Having the workout card available allows you to easily see the weight and repetition goal for each set before you begin spotting. You can assess progress and effort on each exercise by taking a quick look at the chart. This is a great way to increase accountability and improve your ability to coach multiple athletes in the weight room.
 

4. Exercise Selection. In an effort to keep your training sessions time-efficient, it is recommended to select exercises that utilize a large amount of musculature rather than focusing on isolation exercises. For example, squats, leg presses, lunges, bench presses, dips, pull-downs, rows, and military presses all use multiple joints and recruit several muscle groups. These exercises should be the foundation of your program.
 

Curls, wrist extensions, and triceps pushdowns are examples of isolation exercises that can eat up a lot of valuable time.
 

It is also highly recommend that you select exercises that are relatively easy to teach, learn and execute. Lifts like the power clean and snatch are very technique intensive, require a great deal of coaching expertise, and are often performed incorrectly, which can be dangerous. There is absolutely no need to include exercises that are problematic for your situation. Whether you don’t feel comfortable teaching an exercise or the athletes just aren’t getting it, drop any exercise that is causing problems.
 

5. Traffic Flow. I often see traffic jams in high school weight rooms. This makes for an inefficient, frustrating experience that can be avoided. Rather than performing several sets of each exercise, have your athletes perform one set of 2-4 different exercises for the same body part to keep traffic moving.
 

For example, instead of performing three sets of bench press, try doing one set of bench press, one set of incline press, and one set of push-ups. Not only will this keep everyone moving, it also allows the musculature to be trained at several different angles and is equally effective in developing strength. This eliminates a lot of standing around that ultimately creates distractions and decreases training intensity.
 

You can also create different versions of a workout. Change the order of exercises for some athletes so the equipment is being used at different times. This small change will allow more athletes to workout simultaneously without traffic jams.
 

The weight room can be the motivational hub of your program if you create the right environment, and these simple tips can increase your effectiveness as a coach. They will allow you to maximize your coaching skills and give your athletes what they deserve – your attention.
 

 

 

Making Your High School Athletes Better

 

High School Athletes Programming

 

High School Athletes

By Wil Fleming

 

Recently I gave some thought to how many questions arise when putting
together programming for high school athletes. Questions about general strength
training practices, how to prioritize training goals, and what to do for speed and
agility are all important, but the most basic of questions that need to be asked by
any coach is:

 

 

What should be included in the program for your high school athletes?

 

As coaches we are all probably very familiar with the elements of a successful high school program in their entirety, but what are the finer points that can take your program for high school over the top?

 

Allow me to share with you the best ways to differentiate your program from all the others by looking at each phase of a high school training session:

 

SMR:A place to impact the health of athletes

 

A pre-workout program should do the job of preparing the athlete for the coming training and to some extent helping them recover from their prior training or practices. Foam rolling or other form of self-myofascial release should be included and should be mandatory prior to beginning that day’s session. High school programs and other coaches are doing SMR as an afterthought, by clearly laying out expectations for your athletes they will get more out of this part of the workout and be healthier.

 

Warm-Up:Continuity creates a great environment

 

Continuity in warm-ups creates the atmosphere at AR Bloomington, so
we stick with one for 2 months or so before altering it. In this way athletes
have very clear expectations of them and nearly all are able to achieve
some level of mastery within the warm-up period. I have also found that
a consistent warm-up is one of the single best times to create a fun and
exciting environment for the athletes through lively and interactive conversation.

 

Specific Mobility:Individualization

 

Specific mobility and activation should be differentiated by sport, position,
or athlete. We should take into account common movement patterns within
the sport, assessment results and injury history when designing this for each
athlete or group. No matter the size of the group, it is important that this time
be differentiated to keep athletes healthy, this touch of individualization even
in a large group goes a long way to insuring your athletes know that you took
into account their needs

 

Dynamic and Explosive Training:A difference maker

 

Dynamic and explosive training should consist of plyometrics and medicine
ball throws. This is a time for athletes to train their nervous system and train
fast twitch muscle fiber. In a lot of settings dynamic training gets thrown together
as an afterthought and sometimes looks like no more than “box jumps”. Smart
programming with progressions moving from: single response, to multiple
response, to shock, and unilateral work can greatly improve results for your
champions.

 

Speed and Agility:Basics first

 

Training for speed and agility can be the biggest opportunity for your AR to
be successful but so many programs go about it in the wrong way. Remember
that as with any other form of training, a foundation of technique should form
the basis of your training. Running mindless drills with no foundation will not
lead to success for your AR. Start with static drills, move to dynamic, and
finally move to randomization. Equip your athletes with the knowledge of
how to sprint, and how to change direction and they will be far better off than
any dot drill can make them.

 

Strength training:Choose to be different

 

Typically our high school athletes will be training with us concurrently with
a program run by their high school so we must take this into account. At most
high schools, athletes are trained predominantly through pushing movements
(squats, bench press etc), like the bench press and squat leaving their entire
posterior chain at a deficit to their front-side musculature. Balance your athletes
out by programming more “pulling” than “pushing”.

 

Energy Systems Training: So much more than just running

 

Athletes are very familiar with running mile after mile or “gasser” after “gasser”.
Exposing athletes to innovative energy systems training by using different
implements e.g. kettlebells or medicine balls, and by using exact intervals to
elicit particular responses, shows creativity on your part, allows you to use
your space more efficiently, and will make you a savior to your champions.

 

Flexibility:A final time to teach

 

Whether from the coach or the athlete flexibility gets a bad rap. Although
not as buzzworthy as mobility, training athletes for flexibility will undoubtedly
be to their benefit, if only for its use as a cool down. As a coach the time for
flexibility is a time for a wrap up of the days events and reminders for
upcoming events. It is your final time to connect with athletes in that given
day. Use it well.

 

Using this framework for how you approach the programming of your
high
school athletes will help you get them more invested and excited to be a
part of your High School Athletes, and make them better.
Remember that we are here to Change Lives!