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Regressing the Hinge – Part II

In the first part of this series, I discussed the basic pattern of the hinge movement, how to teach it, and common mistakes I see when coaching it. In part 2 of this series, I am going to discuss regressions to the hinge pattern. Not everyone in the room is going to understand how to properly hinge on the first …

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What is Vertical Integration

Vertical integration is a training system popularized by Charlie Francis. It is nothing more a way of blending together training components throughout the training plan. The key concept is that a training component never gets removed. It only gets de-emphasized. A thread of that quality always remains in the program. The reason this becomes necessary for team sport athletes is …

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The Hinge Series – Part I

Post contribution on the hip hinge is from current Coach with TCU Sports Performance Andrew Behnam. Parts II and III will follow in the coming weeks. The hinge is one of the most important movements in the weight room. Student-athletes must know how to properly perform the movement and coaches (if you are one) must know how to coach it. …

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Battling Youth Sport Specialization

There are arguments daily on social media about sport specialization with our youth athletes.  I wholeheartedly believe in letting kids play many sports but let’s look at both sides. It’s really a discussion of the chicken vs. the egg.  On one hand the best athletes genetically will have the best opportunities to play multiple sports.  If you’re a really good …

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Should You Be Training to Failure?!?

It’s common in developing athletes to think that training to failure is the best way to make gains in the weight room.  A study done by Moran-Navarro in the European Journal of Applied Physiology compared the time course of recovery following resistance training programs that didn’t and did lead to failure. The study displayed interesting findings on the ability to …

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Pitching “ENDURANCE” is skill specific

Many coaches want to believe that running is vital in the ability to pitch deeper into games.  After all, the ability to go 6 or 7 innings has to require greater endurance than only going 4 or 5 innings. So logically what do we do to build endurance??? We run! While that may help general endurance, that doesn’t necessarily transfer …

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The Residual Training Effect

Residual training effects are a big topic currently in the age of the COVID-19.  Coaches and athletes alike are talking about how long we can retain the gains that we’re made previous to the shutdown.  The residual training effect is just that…how long athletes keep traces of previous training.  It was heavily documented by Vladamir Issurin in his form of …

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The Details Matter

Programming any energy system work has to be built around these 4 basic parameters. Without details on each parameter coaches have no idea what training adaption they’re creating. – As an example we can have the exact same training session with exception to one small detail being the rest interval. – Rest intervals are so vital to determining what adaptation …

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Not All Strength is Created Equal

Increasing strength initially has a large effect on the transfer to speed of movement. After that continually developing more often has no effect. The law of diminishing returns kicks in and we have to decide at what point more strength is not worth h the energy applied to it. – As athletes advance the time allowed for force application becomes …

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How’d My Muscle Turn Off?

When muscles are “turned off” it doesn’t mean they don’t fire or that they’re completely inactive. It often means they’re doing the wrong job. They become inhibited and weak.  Why?? Because of posture, function, training, lifestyle habits, etc. As Sue Falsone puts it every muscle has its role. Prime movers need to be prime movers, synergists need to assist, and …