CB ATHLETIC CONSULTING TRAINING REPORT -
www.cbathletics.com

 

ISSUE #86

INSIDE THIS ISSUEÖ

 

1 - WHATíS 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 Menís 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 Louís 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 arenít 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 readerís 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 Canuckís 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 SAYSÖ

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. Donít reserve weight training for older individuals when it can help your child develop the necessary tools for sports and a healthy lifestyle.

Itís 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. Letís 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.

 

 
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