How Much Weight Should I Lift?

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One of the main questions we get asked during the early stages of training (early off-season, younger athletes, etc.) is, “How much weight should I be lifting in these exercises?” This post will give you insight, and hopefully guide you through a safe progression towards developing a strong base of athletic strength. Getting Started: During

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3 Types of Soccer Skill Development

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There are 3 types of trainable skill in our approach to soccer development. Physical Skill Technical Skill Tactically Applied Skill Our online training programs have hundreds of drills organized into a progressive program that will take your game to incredible new levels. Here is how the programs are organized… Complete SoccerFIT Training Manual – Player

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Interval Training on the Cybex Arc Trainer

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We use the Cybex Arc Trainer for many different types of training (strength/power, aerobic endurance, muscular endurance, etc.), but selecting a target resistance can sometimes be tricky. In a training environment we like to use the Constant Power mode for our repeated intervals, as it gives us a consistent measurable number which we use to

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Workout Ideas: Cybex Bravo Functional Warm Up

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This weeks workout idea is on the using the Cybex Bravo as a functional warm up device… Start off by loading up the weight stack with a moderate load (probably heavier than you think – I used 25% of my body weight), grab the handle and walk away from the Bravo to give yourself some room. Let the cable

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Focus Exercise: Balance Reach Back Progression

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After receiving a few questions on what we are referring to when we say, “Balanced Reach Back” or “Reach Back Lunge” or “Single Leg RDL,” I thought I would throw a couple video clips together for you… (please forgive the lower quality of some of the video in the clips below) We we begin training

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Using HRV Monitoring to Assess and Predict?

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One of the training aids we are currently researching is the ability to measure HRV (Heart Rate Variability) to assess and predict performance. HRV monitoring seems to be the hot topic in many fitness discussions, and we want to see how efficiently we can integrate it into our training programs. I was first introduced to

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Finding Technology that is “Sticky”

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For the last 15 years our training and research lab has cycled through more new technology than just about any other training center I know. We have tried video analysis in just about every form, various forms of heart rate monitoring, force plates, accelerometers, high tech electronic timers, resisted treadmills, self propelled treadmills, various forms

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#4mileInterval Partner Challenge (Video)

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To keep things fresh and competitive during sessions we often will put introduce some of our training challenges into the workout. In this Anaerobic Power training session, we use the format of our 4 Mile Interval Workout (2 Half Miles, 4 Quarter Miles, 6 200 yd Runs and 8 100 yd sprints with brief 50-80

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Medicine Ball Training to Improve Power

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Throwing med balls always seems to go hand in hand with power training. Exercises like shot tosses, scoop tosses, crunch throws, jump throws, chest passes and partner variations (mb tennis) have been used in our programs for years. These activities build power in several ways: Coordination: concentric synchronization of the lower body to assist the

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Simple Power Based Exercises

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Often, when discussing training exercises that give us the most bang for the buck in vertical power training, the list doesn’t get too far beyond the Olympic lifts (clean/jerk and snatch). And there is no disputing the fact that these two or three lifts deliver results, but the problem with these lifts is centered around

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