Not everyone can have 10+ squat racks and platforms with all the bells and whistles like Tendo units, safety squat bars, and Freelap timers. Many coaches work in a situation where the budget is small and equipment is limited. I wanted to write this to provide my personal experience working at small schools and makingContinue reading “Only 2-3 Squat Racks, Little Space, and One Coach? No Problem!”
Category Archives: Training
Strength Training Programs: 10 Factors to Determine Which is Best for Your Athletes
With access to the internet, there are a lot of programs out there that can seem overwhelming to choose from when deciding what’s best for your athletes. There’s Conjugate training, Triphasic training, APRE training, Velocity-based Training (VBT), 5/3/1, 1×20, undulated periodization, linear periodization, block periodization, Texas Method, and even your classic Bro-Splits/body part splits. PointContinue reading “Strength Training Programs: 10 Factors to Determine Which is Best for Your Athletes”
Workouts Too Easy or Too Hard? Relative Intensity Calculator is For You!
Have you been training and found your workouts to be too easy or too hard? Are you using percentages of your 1-rep max (1RM) to guide your training, but feel like you’re missing the mark? A relative intensity calculator may be a good option for you! A relative intensity calculator gives you an idea ofContinue reading “Workouts Too Easy or Too Hard? Relative Intensity Calculator is For You!”
My Periodization Strategy for Athletes Part III: The Strength Block
Photo by Alora Griffiths on Unsplash This is part of III discussing my periodization strategies to develop athletes to reduce injuries and optimize performance. If you haven’t read part I and part II yet, you can check it out here and here. So far, we have discussed the work capacity and hypertrophy block so todayContinue reading “My Periodization Strategy for Athletes Part III: The Strength Block”
My Periodization Strategy for Athletes Part II: The Hypertrophy/Basic Strength Block
This is part of II discussing my periodization strategies to develop athletes to reduce injuries and optimize performance. If you haven’t read part I yet, you can check it out here. If you remember from part I, the following image provides the order that I tend to set my blocks up and in part IContinue reading “My Periodization Strategy for Athletes Part II: The Hypertrophy/Basic Strength Block”
My Periodization Strategy for Athletes Part I: What is the GPP Block?
To run a successful strength and conditioning program for athletes, you need a good training plan. The program has to have goals and exercises and training to help achieve those goals. These can include improving: speed, strength, power, hypertrophy, and/or endurance. Most athletes will need improvements in all these categories to some extent, however, howContinue reading “My Periodization Strategy for Athletes Part I: What is the GPP Block?”
Speed Technique Drills: The Wicket Drill
Photo source: https://simplifaster.com/articles/how-to-build-speed-hurdles-wicket-drill/ In the last year, I came across a speed drill that did a great job in showing proper leg mechanics for sprinters. Two basic skills are needed to enhance speed: increasing your stride rate and stride length. Stride rate is the number of strides in a period of time and stride lengthContinue reading “Speed Technique Drills: The Wicket Drill”
Why Cross Country Athletes Need Weight Training
I’ve had the opportunity to weight train DII cross country athletes since 2017-2020. I learned quickly how difficult this sport is on these kids because of how long their performance season is. If your college has a cross country program and a track and field program, your cross athletes are most likely apart of theContinue reading “Why Cross Country Athletes Need Weight Training”
Residual Training Effects: How to Peak
If you remember the triangle that make up the components of athleticism, you know that there are multiple factors that make up a good athlete. They need to be conditioned, strong, powerful, agile, and fast to get an edge over the competition. What people may not know is that, when you train these adaptions, theyContinue reading “Residual Training Effects: How to Peak”
How to Weight Train if You’re a Multi-Sport Athlete
Multi-sport athletes have a lot on their plate. They have to go to practice and compete for 9-months straight in the fall, winter, and spring seasons, in addition to having to succeed in academics to stay eligible. We’re all starting to learn that weight training is great for athletes to keep them healthy and enhanceContinue reading “How to Weight Train if You’re a Multi-Sport Athlete”
Charles Performance and Wellness 