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CB ATHLETIC
CONSULTING TRAINING REPORT -
www.cbathletics.com
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ISSUE
#86
INSIDE
THIS ISSUE…
1
- WHAT’S NEW AT THE WEBSITE
Thanks
to all the readers of CB ATHLETICS. This month the website
set a new record recording over 43000 hits! Also, June marked
the release of a new book from Men’s Health featuring a
workout created by CB ATHLETICS. The book is called "The
Belly-off Club" and can be purchased through www.menshealth.com
or www.amazon.com (search
for "Belly-off"). Special thanks to the tireless
author Lou Schuler for letting CB ATHLETICS get involved.
So if you know of any male that is overweight or is declining
in health due to obesity-related problems, make sure they
check out Lou’s amazing book.
In
addition, due to the overwhelming response for more information,
pictures were added to ISSUE #85. Check it out for illustrations
of the sled-pulling techniques as well as a picture of Florida
Panther rookie using the speed ladder during his training
with Coach Mike Gough.
Next
up, the quick and easy MASSIVE ACTION manual has been updated
with new supplement information. Just look at what the beginner
trainer can achieve with MASSIVE ACTION!
- Lean
body mass increases of ~9 lbs
- Body
fat reductions of ~1%
- Strength
increases of ~14% (biceps curl) to ~40% (leg exercises)
More
importantly, these results aren’t just made up. These are
the average gains achieved by subjects in a University study
while using a program designed by CB ATHLETICS! Check it
out at www.cbathletics.com/programs_massiveaction.htm.
If
losing body fat while maintaining muscle mass is your goal,
make sure to purchase GET LEAN AND HEALTHY! at www.cbathletics.com/programs_getlean.htm.
People report greater energy levels after using this very
convenient program. Even better, you will learn about healthy
and unhealthy foods so that you no longer have to guess
at every meal.
For
example, you will learn the impact of various types of fats
and foods on your cardiovascular health. Did you know that
the major sources of trans-fatty acids ("bad fats")
are bakery foods, fried fast foods, breads, confectionery
snacks, and margarines? Researchers have concluded that
women consume about 90% of these unhealthy trans-fatty acids
from "hidden sources" (such as pastries). The
GET LEAN program has also been reduced to $50 or you can
get both programs for $75.
Elias,
S., and S. Innis. Bakery foods are the major dietary source
of trans-fatty acids among
pregnant women with diets providing 30 percent energy from
fat. J. Am.Diet.
Assoc. 102: 46-51, 2002.
2
- TRAINING FOR LACROSSE AND OTHER TEAM POWER SPORTS
Q: Thanks
for providing the hockey program; it appears very comprehensive
and adaptable to other sports. I really enjoy each issue.
How appropriate is the hockey program for lacrosse? My son
will be entering college this fall and is intending on playing
lacrosse at his school. Any suggestions are welcome. Thanks
for producing a great newsletter.
A: Thank
you kindly. CB ATHLETICS is very lucky to be able to know
so many great coaches that are kind enough to share their
training secrets. Because all of the training in the hockey
program was prescribed as running, you could argue that
the entire program is even more appropriate for lacrosse
than ice hockey.
This
program will help your son get very strong, explosive, and
agile for lacrosse, which any spectator knows is also extremely
physical. He may want to add a 3rd weight training day each
week, where he does a press, a row, and a deadlift exercise
(check www.cbathletics.com - ISSUE #75 for deadlift exercise
variations). He may need some extra upper body strength,
depending on the type of player he is and his position.
Here
is an additional tip: As the season draws near, and he is
familiar with the agility drills, have him wear his equipment
and go through the agility drills. Have a partner throw
him passes at various stages. Have him carry the ball through
the drills. Set up an agility course specific to his play
in lacrosse. Let him shoot at the end of a drill. Get those
skills in there to help him be a complete player!
3
- MAKING A PROGRAM FOR THE PRE-TEEN HOCKEY PLAYERS
One
of the most popular questions that comes to CB ATHLETICS
is on the training of reader’s sons and daughters. Many
parents often ask what type of resistance training their
young son or daughter can do in preparation for their chosen
sport. But more importantly, parents should focus on helping
the child become a great "athlete" by encouraging
participation in various sports.
Simply
becoming "an athlete" is what most strength coaches,
such as the Vancouver Canuck’s Peter Twist, recommend children
focus on during their formative years. However, kids can
follow a resistance training program for strength (see below),
and they can be included in low-volume, speed-agility workouts.
Incorporate elements of play and competition into these
sessions to help retain the attention of the youngsters.
Also
of importance, coaches or trainers must use the appropriate
surface to perform jump and agility training. You might
use a sandlot or a grass field for agility drills. However,
one should never use pavement or concrete for these drills.
It is highly recommended that all athletes perform jump
training and other explosive drills early in the training
session, because this is "neuromuscular" skill
training. Technique is impaired by fatigue, thus the child
(and athlete of any level) will perform better at the start
of training and will also be less likely to sustain any
type of injury due to fatigue.
On
a similar note, many hockey coaches often ask if it is okay
to do agility and speed drills for longer than 5 to 6 seconds
(say 30 seconds to a minute). The answer here is most often
no. Again, because these drills are explosive in nature
and are helping develop a skill, it is not recommended that
the child perform them in a fatigued state. Some strength
coaches will do so with advanced athletes, but again, this
is an advanced training method.
The
resistance training program for a youngster should contain
multi-joint movements that will address lots of muscles
and more complex movements. See the article below for set
and rep schemes that have been shown to be effective (only
one day per week will provide great improvements!). The
following exercises are highly recommended:
- Squats
- Lunges
- Chest
press (horizontal push)
- Row
(horizontal pull)
- Abdominal
exercises
- Lower-back
exercises
The
child will get stronger, but likely will not develop a large
amount of muscle mass. However, strength training and athleticism
will go far in developing better hockey players. The medicine
ball can be incorporated for abdominal training as well
as in explosive throws. Best to check a video or book for
drills (CB ATHLETICS plans to have an extensive article
in the near future). Using the medicine ball for core strengthening
will really help children develop strength in their shot
(whether it is hockey, soccer, lacrosse, or golf!).
Skills + strong legs + core strength = successful player!
4
- CAN KIDS LIFT WEIGHTS? THE RESEARCH SAYS…
Youth
strength training is often given a bad rap. However, is
resistance training for kids any different than the farm
work that players like Gordie Howe did as a kid when he
was growing up and playing hockey? Of course not. Don’t
reserve weight training for older individuals when it can
help your child develop the necessary tools for sports and
a healthy lifestyle.
It’s
also great to know that research is being done on children
in resistance training programs. You can even find research-based
websites devoted to teaching parents about youth strength
training. Let’s review some studies.
Study
#1
Boys
and girls (mean age 9.8) trained either one or two days
per week for 8 weeks in a closely supervised youth fitness
program. Each workout consisted of a single set of 10-15
repetitions for 12 different exercises. They even used "child-sized"
weight machines! Maximum strength (1 RM) was tested for
several exercises, as was jumping performance. Both frequencies
of strength training increased 1 RM leg press, but only
the twice per week group achieved a significant increase
in chest press 1 RM. Unfortunately, strength training did
not improve vertical jump performance. Training with resistance
at least once per week is recommended, although twice per
week may be a little better.
Faigenbaum,
A, et al. Comparison of 1 day and 2 days per week of strength
training in
children.
Med. Sci. Sports Exerc. 34: s142, 2002.
Study
#2
In another
study, children (aged 7-10) trained their upper body 1-3
times per week for 6 weeks. Each training session consisted
of 1 set of bench presses, triceps extensions, biceps curls,
and bent-over rows. All training frequencies (once, twice,
or three times per week) improved 1 RM bench press by a
similar amount. These results are fairly similar to those
above and suggest that simply training once per week will
help a child improve their maximal strength. Future research
is necessary.
Hetrick,
A., et al. High versus low frequency resistance training
in 7-to 10-year old
children.
Med. Sci. Sport Exerc. 34: s287, 2002.
Finally,
American strength training experts, Dr. Bill Kraemer and
Dr. Steve Fleck offer this advice for kids under-13 that
are going to start resistance training.
Ages
5-7: Introduce child to basic exercises with little or no
weight, develop the concept of a training session; teach
exercise techniques, keep volume low.
Ages
8-10: Gradually increase the number of exercises; practice
techniques for all lifts; start gradual progressive loading
of exercises; keep exercises simple; increase volume slowly;
carefully monitor tolerance to exercise stress.
Ages
11-13: Teach all basic exercise techniques; continue progressive
loading of each exercise; emphasize exercise technique;
introduce more advanced exercises with little or no resistance.
Ages
14-15: Progress to more advanced resistance exercise programs;
add sport-specific components; emphasize exercise techniques;
increase volume.
