Eric, thanks for taking the time to respond. Thats awesome your friend plays for the cannons, it would be a dream to make it to the mll. Hopefully it takes off over the next couple years. I have one more season left, hopefully a conference championship and the AQ to the NCAA’s. I know everything is specific to the athletes you train, but would you do anything different for a lacrosse player? Or just train to be a better athlete.
That article would be awesome! I understand how busy you are, i’ll be keeping an eye out for it though.
Eric or any other strength coach that reads this. I just got off the phone with my brother in law who has a bit of a problem maybe you or anyone else has encountered. He’s a long distance runner and he ran a 5K race on Sunday, then did a workout afterwards. Later in the day he was over icing his heel as it was hurting him. Anyways, a different pain persisted the rest of the day for him and it turns out he got frost bite from the icing! To make matters worse he has only been running these 5k races to prep for a marathon in 2 weeks! He called me because his doc. was just a dick to him and said your not running and gave him some cream and offered no additional help.
So, my question I guees is that is there anything he can do to speed up the healing process while concurently keeping him in condition to possibly run a marathon in 2 weeks?
I should mention he is well conditioned, was a runner in University, and has ran in past marathons so he is well trained and dedicated.
Any help from topical creams to exercise advice would be greatly appreciated.
[quote]buffalokilla wrote:
alwyn96 wrote:
I’m 26 and used to do marathons somewhat competitively, but am now getting into triathlons more for fun. I wanted to set a PR for the Boston marathon this year and it was brutal and now I’m kind of sick of running all the time. I’m starting a weight training program.
I noticed you’re from Connecticut. I live in Boston - can you recommend any good trainers or gyms up here for strength training?
Thanks!
Contact Murph at Total Performance Sports -
He’ll get you set up right.
-Dan
[/quote]
Murph knows his stuff; he’d definitely be a good bet.
My buddy John Sullivan is also great; he’s in Wilmington at the new Poliquin Performance Center.
Hi Eric,
I’d like your opinion on my training approach.
I’m currently training Westside style and my goal is to do this to build a good strength base.
I’d like to achieve some sports/atheletic carry over, good physical health and improve aesthetically.
I plan to use my strength base to then go on a hypertrophy phase to get to a level I’m comfortable at. At that point, the goal would be to alternatve between strength and hypertrophy routines.
[quote]H factor wrote:
Eric: I’m interested in the prehab aspects…
For basketball: What exercises can be used to protect and strengthen the ankle area?[/quote]
If there’s a history of ankle sprains, unstable surface training can be of value in correcting proprioceptive deficits. Otherwise, some dorsiflexion work and specific attention to proper footwear are your best bets. Most of our guys get their ankles taped religiously, too.
Manual resistance is often the best available option to train the neck, although neck harnesses are superior in this regard. It’s certainly important to train the neck for sports such as football and rugby.
[quote]Deuce wrote:
Eric, thanks for taking the time to respond. Thats awesome your friend plays for the cannons, it would be a dream to make it to the mll. Hopefully it takes off over the next couple years. I have one more season left, hopefully a conference championship and the AQ to the NCAA’s. I know everything is specific to the athletes you train, but would you do anything different for a lacrosse player? Or just train to be a better athlete.
[/quote]
Well, it never hurts to be an overall better athlete - that’s for sure.
That said, it isn’t always just what you do. It’s when you do it, how you do it, and in what volume, frequency, and intensity you do it. The concepts of delayed transformation and supercompensation have really eluded a lot of coaches - mostly because they’ve never trained themselves to realize their potential in this regard. For the most part, you can train most field athletes in similar manners from an exercise selection standpoint, but you’re going to adjust how much attention you devote to the specifics based on the athlete.
Drop me an email and talk shop; we should be able to get you on the right track.
Power Clean: 225 (with the shittiest form ever, I stick to 185 now lol)
Pullups: 1rep w/ 90#'s, 25 reps w/ bw
1 arm snatch: 110# dumbbell for 3 reps
Events: amateur stuff some boxing, muay thai, ‘tough man’ competitions, started doing grappling type stuff not too long ago…hoping to make the dive into a sanctioned mma fight this year.
Location: Train @ millenia jiujitsu and a independently owned gym where I lift/condition.
During the school year I train at the Lyon center at USC and participate in competitions with the Wrestling club.
And capoeira club but thats just for chicks
Live: Rancho Cucamonga, CA (summers)
Los Angeles, CA (during school year)
[quote]Eric Cressey wrote:
tim290280 wrote:
Be interested to hear thoughts on weight training for Aussie Rules Footy, and knee rehabbing (although I think you’ve already covered a fair bit of stuff on the latter).
Weight training is important for all athletes. What specifically is of interest to you with respect to Aussie Rules Football?
Give me an idea of what the knee injury was, and I should be able to point you in the right direction.[/quote]
My weight training has been strength based working upper and lower body splits for in season. The first two sessions are low rep (1-5) in the 90% of 1RM, while any other weights sessions are higher reps (8-12 or more) aimed at feeding recovery and the sport training sessions. Out of season I’ve been doing four sessions, all strength related, low reps, with some exercises higher reps for hypertrophy.
My question about weights and Aussie rules Footy was recovery and whether the way I have been going about things is optimal. I’m staying clear of muscle soreness by not training to failure, and things seem to be going well, but just wanted your thoughts.
As for my knee injury; I was breaking left and planted my right foot, which slipped out on the soft turf, so that my right knee collapsed inwards. There was a loud pop, alot of pain, and as I was stretchered off something clicked back into place. I’ve had an unltrasound that shows no medial ligament damage (in fact no external damage at all) but evidence of internal bleeding. Yet to have an MRI (waiting on specialist), but I’m hopefull that there is no ACL damage. I’m not yet able (injured last thursday) to move the knee though much range of motion, can’t straighten, and closing too far (foot to butt) causes severe pain. I can hold weight on the knee in a bent fashion though.
[quote]H factor wrote:
Eric: I’m interested in the prehab aspects…
Football: I don’t know, but one of my coaches always has us do “neck exercises” like pushing against an object up with our necks, down with our necks, and side to side with our necks. I’m not sure how safe this is or effective. What if anything do you for your football athletes neck areas (and does this keep “stingers” from happening?)[/quote]
There’s a 4-way neck machine in my school’s weight room. However I’ve read some things on this site about how it’s a piece of crap, so I don’t use it. I’m a wrestler and it’s important to have a strong neck. I do wrestler’s bridges and neck flexions for my neck. For a neck flexion (some might call it different things), lie flat on your back on a bench, put a towel on top of your forehead and a plate on top of that, hold the plate with your fingertips, and move your head up and down like you’re nodding “yes”. Try to touch your chin to your chest. Remember to keep control, you don’t want to go too fast and injure yourself.
23
lacrosse
played Division 1 at Ohio State
play club, trying out for the Baltimore Pro team
Does the name Pat Myers ring a bell?[/quote]
EC,
HOw do you know Pat Myers?!?! He was my roommate for a year at college!! He is a good buddy of mine and I actually need to give him a call, i havent talked to him in a while.
[quote]Tags wrote:
Eric or any other strength coach that reads this. I just got off the phone with my brother in law who has a bit of a problem maybe you or anyone else has encountered. He’s a long distance runner and he ran a 5K race on Sunday, then did a workout afterwards. Later in the day he was over icing his heel as it was hurting him. Anyways, a different pain persisted the rest of the day for him and it turns out he got frost bite from the icing! To make matters worse he has only been running these 5k races to prep for a marathon in 2 weeks! He called me because his doc. was just a dick to him and said your not running and gave him some cream and offered no additional help.
So, my question I guees is that is there anything he can do to speed up the healing process while concurently keeping him in condition to possibly run a marathon in 2 weeks?
I should mention he is well conditioned, was a runner in University, and has ran in past marathons so he is well trained and dedicated.
Any help from topical creams to exercise advice would be greatly appreciated.
Thanks a lot in advance,
Pat Battaglia[/quote]
Wow, Pat, I’m sorry to tell you that I have absolutely no experience with frostbite. I certainly can’t imagine it lasting two weeks from just icing an ankle, though. I’d assume that he’d be lowering his volume before the marathon anyway, so it probably wouldn’t hurt him too much to take a few extra days off now. Then again, if he could find a non- or low-impact activity (e.g. swimming) that wouldn’t aggravate it, he could certainly maintain his fitness status.
[quote]chints wrote:
Hi Eric,
I’d like your opinion on my training approach.
I’m currently training Westside style and my goal is to do this to build a good strength base.[/quote]
If you want to gain maximal strength, Westside is definitely a way to go. It’s how you supplement that programming that will determine if you’re able to apply it in a sport-specific context.
[quote]I’d like to achieve some sports/atheletic carry over, good physical health and improve aesthetically.
I plan to use my strength base to then go on a hypertrophy phase to get to a level I’m comfortable at. At that point, the goal would be to alternatve between strength and hypertrophy routines.
Would you say this is a sound approach?
thanks,
Gary
[/quote]
I don’t think that all these goals need to be separate entities. You can gain size and strength simultaneously, and you’d be better off doing it this way because you’d gain more myofibrillar than sarcoplasmic hypertrophy (meaning it would have more functional carryover).
Likewise, you should work on training those athletic qualities at the same time as you’re getting stronger and gaining weight (albeit in lower volume than you would in-season or in the preseason). You don’t want to be saddled with a bunch of extra body weight as you’re trying to become fit; it’s easier to do just enough to maintain your fitness as you gain weight. Obviously, fitness takes on a number of meanings in this case.
[quote]KombatAthlete wrote:
What do you think of the Canadian Ascending-Descending system? [/quote]
Great stuff, although I’m not sure all athletes need to hit every point on the speed-strength continuum with each session. That said, I love the fact that it emphasizes that one doesn’t always have to train in a set order (i.e. strength can come before speed and may actually improve power output).
Squats, deadlifts, single-leg exercises, chin/pull-ups, bench presses, neck harness work, grip work. This would be supplemented by prehab work, obviously.
[quote]tim290280 wrote:
My weight training has been strength based working upper and lower body splits for in season. The first two sessions are low rep (1-5) in the 90% of 1RM, while any other weights sessions are higher reps (8-12 or more) aimed at feeding recovery and the sport training sessions. Out of season I’ve been doing four sessions, all strength related, low reps, with some exercises higher reps for hypertrophy.[/quote]
How is that in-season split set up? Do you train all those sessions in the course of a week, or is it over a longer period of time? I’d need to see the actual exercises and acute program variables over the course of several weeks to really make this sort of determination.
Well, you definitely don’t want to be sore in-season, and as a general rule of thumb, you can avoid this problem by not introducing a lot of new exercises during the season. Good call on not going to failure.
This might actually be a blessing in disguise if it is an ACL injury, as a lot of surgeons will wait a few weeks after the initial injury to do the surgery because it’s an easier procedure (with a higher success rate) when the swelling has gone done. Honestly, though, your description screams ACL to me; hopefully, I’m wrong. Honestly, the best diagnostic measure you can have is a good ortho’s physical examination; they ought to be able to tell what’s up with a simple anterior draw test.
[quote]Thanks for any and all input Creasy!!
Cheers, Tim.
[/quote]
No sweat. Good luck with everything, and let me know if there’s anything I can do to help.
