How Much Weight Should I Lift?


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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Understanding Complexes


In our Athletic Strength Training manual we often use complexes to help build both confidence and endurance. We place them strategically throughout each phase, when we want to build muscular endurance or prep the athlete for a more complicated exercise that will be introduced in the next phase. We have dozens of complexes, and in this post I

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Using Your Online Training Plan


Key Features: Getting Started – Logging In: To access your program go to (Home Page) and follow the 3 simple steps… Click Go to My Programs Enter Username & Password (click Log In) Select the “Read Online” Version of the Program You Want    Viewing From Your Phone: Just connect to WiFi or use your cellular

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Movement Training and Early Specialization


To create confident, competitive, skillful athletes we first need to establish a very strong foundation in dynamic balance, rhythmic footwork and an understanding of how to quickly reposition the body to gain a competitive advantage. Coordination is key to mastering any skill, and many young players are lacking this foundational component of sports mastery. Movement

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Interval Training on the Cybex Arc Trainer


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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Focus Exercise: Balance Reach Back Progression


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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ACL Injury Overview (Research Review)


In the past, we have put up several posts on ACL injury, rehab and risk reduction exercises, but I ran across a summary of research articles (Serpell, Scarvell, et al 3160-3176) compiled in the NSCA’s Journal of Strength and Conditioning Research that I wanted to break down for you. The following is a brief breakdown

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Medicine Ball Training to Improve Power


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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