Posts Tagged ‘Sports training and conditioning’

It seems like there are endless thoughts in this fitness and performance world about just about every subject in strength and conditioning, as well as a myriad of opinions on how to get the job done. Conditioning is no different, many coaches wrongly believe that running their athletes into complete fatigue is the way to go and to give no thought to movement quality and how the brain learns how to apply the work that we are doing to the sport that we want to improve at.

Then there are those that just use circuit training and assume that their approach will yield the results that they crave when it comes to better performance. Finally there is the group that assumes that drawn out duration training like running for miles at a time will enhance performance. The goal of this post is to not only reveal that these ideas will not work but how to better approach getting in shape for their sport.


The first thing that we have to understand when it comes to preparing for sports is the role of movement quality in the athlete’s training program. You see if we go to absolute fatigue often not only will our recovery take too long, but the athlete will only learn how to compensate in order to survive their session and as a result could increase their chance of injury. As well as only learning how to cheat to do a movement pattern during performance and working out.



The answer first and foremost is to view your conditioning as it is, an opportunity to improve your ability to perform a task at full capability over the long haul of play thus truly making a better athlete and conqueror, rather than just a survivor.  So in your preparation make movement quality, force production and consistency your goals in order to create a better athlete and to better prevent injury.

Secondly, Just a generalized program will only get you so far in the sport world. Grant it, that everyone must begin with a general and less specific program, however there are certain components of strength, power, work capacity and goal oriented training that helps the athlete in their sport.


So just a general circuit program that is used for everyone will only carry the athlete so far in the realm of performance. In the general phase, athletes need: control or stability, mobility, strength, power and various types of endurance.

Lastly, just low intensity training all of the time for length will not prepare any athlete for the riggers and demands of sport, unless they are long duration sports like: cross country and distance races.In a sports conditioning program, the energy systems of the sport need to be reviewed and then each quality should be trained in a structured way to get the individual ready for play.

Remember, athletes need power, agility, speed, and balance in varying degrees according to their sport’s needs.

Conditioning is not as easy as the old school thoughts that have been addressed in this post, but rather it is a complex task that requires planning and thought, knowing about the sport that you are working with. Finally and most importantly, you must keep power production up or speed, while maintaining movement quality.




Every pursuit in life needs to be balanced out in order to stay healthy physically and mentally. This doesn’t change even if the pursuit is sports, whatever the athlete’s age may be. This unfortunately is not reality; in fact the opposite is true in most cases. It seems as though most cases parents and coaches ride their kid’s way too hard in the hope of that they will be the next big star in their specific sport.


It may seem like an innocent thing and I believe that these parents/ coaches are well-intentioned and really want to bring out the best in their young ones. However, I have been training juvenile athletes for a few years now and have seen nothing good come out of this approach. In fact what I have seen it led to is compensations in the child’s movements, dysfunction and injuries that shouldn’t happen in people  their age. I have witnessed as a result of this thought process issues young people such as: a lack of toe touch , torn hamstrings and injured shoulders. Not all of the time but quite often these issues stem from poor coaching by under-qualified individuals who have no understanding of how the human body works and how to perform well as an athlete. They think that every weakness that the child possesses in their sport is always them not trying hard enough and or being lazy. So they over schedule practices and punish them with running and other drills to make them motivated, without realizing that they are making them and their problem worse. This usually leads to a decline in performance and more importantly the individual’s health .


All of this may sound weak to you as you read it and you may think “this guy is wrong.” However, being a former athlete in an intense sport (boxing) I know what it is like t be over-trained and to be pushed too hard too often. I have experienced life altering injuries as a result and don’t want to have others go through what I went through. Also as an educated strength coach; I know what it takes to perform at your top-level as an athlete and what is going on in the sport world for the most part is not that!



This however is a not an excuse to train hard and practice diligently, it is however a call to get educated and start to use our heads as a society when it comes to young athletes. In my opinion practices should be just that; practices. It should be a time of working on skills especially where the athletes are weak at and some maintenance of the things that they are good at.


Strength training and conditioning need to be more balanced out as well. If the young person’s goal is to get stronger then, have them do that by lifting heavy enough weights with a focus on proper technique, tension and explosiveness. Conditioning should be just the right amount to produce a stimulus and not lead to the inability to keep their form. This is true form running to kettlebell movements and so on. A good question to ask your self is, Is their fitness training messing up their performance on the very next day? If so it is too much and needs balancing out!



Lastly, young athlete shouldn’t specialize in one sport too soon. The best pros usually can play more than one sport well and some have even done it all the way through college. Time should be spent away from their sport on vacations and just time away from playing it and practices. In order to keep the young athlete performing at his or her top-level for the long haul.


The body works the way in a specific way and the laws of performance do not change. Even if it is an athlete is young and  may recover faster due to a higher oxygen uptake than their adult counter parts. However, this doesn’t mean that they can be pushed too far too often. There must be a balance and an intentional and intelligent approach to their development. Or else we will have a bunch of young people with injuries that they shouldn’t have. Also we will have a bunch of young people who have potential, but will never make it  “big time” due to unwise coaching and parental choices. Be wise about how hard you push your children and how often you play and train. In other words, find a balance!




Injury Prevention workshop For Athletes

As you may be aware injury rates in young athletes has become staggering in the last few years. It is horrible to think and hear about young people blowing A.C.Ls and tearing up their shoulders.


In light of this epidemic of injury in our young athletes. Christian Lee and myself will be holding a free workshop/ seminar May 30 @ 7:00 P.M. at Escape fitness in Medford N.J. on how to find out the factors and eliminate many of the causes for injury. Through our unique screening process and our intelligent strength and conditioning program.


Let me ask you a question: Is your child ready to compete at high levels for a whole season?
How do you know that they will not be another statistic?

We have the answer for you: reserve your spot today!

We will show you exactly how you can be assured that your child will be better protected against injury.

Reserve your spot today  by filling out the form below and invite friends and family to attend this workshop that will alter the future of our young athletes and their health.

See you there friends,