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Showing posts with label strength and conditioning coach. bodyweight workout. Show all posts
Showing posts with label strength and conditioning coach. bodyweight workout. Show all posts

Thursday, December 27, 2018

Strength Coach Timing Ten Yard Dashes

Michael Boyle - 
Tony Holler's Record, Rank and Publish was a game changer for us at MBSC and got us timing both 10 yard dashes and, Flying 10's.
One subject that keeps coming up is “what is a good time”?
I can provide times for elite Professional Hockey, elite Women's Hockey ( US Olympians and NWHL) , and Elite College Hockey  (NCAA Division 1 men's and women's).
I can also provide comparative times for high school and middle school athletes.
However, in order to do so there needs to be a few parameters. Tony Holler's times for Flying 10's are taken in the 30-40 yard segment of a forty yard dash. We would refer to this as a 30 meter fly-in.
The length of the fly-in will obviously influence the time. A longer fly-in will yield a lower time. We experimented with 5, 10 and 15 yard fly-in's and every athlete gets faster as we add 5 yards.
We use a 10 yard fly-in due to space constraints most of the year. Although this may not be optimal, it is what we can do!
In addition, our times are from a standing start using the Brower start block ( not a starting block but, a block feature of the Brower Timer that records start at foot movement). This is a two point start.
The reason this information is important is so that we get an apples to apples comparison.
Here are our times from this past year. A reminder, 10's were done from a 2 point start with electronic timing. Hand held times will not be close and, hand start/ electronic finish will also not be close to our times.
Flying 10's were recorded with a 10 yard fly-in also with a Brower Electronic timer. For flying tens you will need two sets of sensors. These are best times, not averages.
Standing 10   1.2 sec       Flying 10 ( 10 yd fly) 1.04-1.07

Elite Women's Hockey ( US Olympians/ NWHL):............................... Join to access this and more sports performance/fitness resources.......
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Monday, December 10, 2018

Strength Coach- Plyometric Article Compilation

Plyometric Article Compilation

Michael Boyle 
Plyometric training is one of the most searched topics in our database. Part of our new emphasis is to make it easier for members to find info so, we are gathering the best articles into compilations for you.
Plyometric Training- Michael Boyle

Plyometric Training

Michael Boyle
Numerous articles have been written about plyometric training for athletes. Very few have detailed progressive programs that take into account the need for a system of training that can be applied to a broad range of athletes. Although the works of Chu, Radcliffe and Gambetta were outstanding at the time of their writing, very little has been written in the last ten years that connects our current knowledge of functional training with how to design and implement a system of plyometric exercises. In order to fully understand plyometrics, we must look at basics like terminology, volume and frequency.
The first area that needs to be addressed in the area of plyometric training is terminology. The language of plyometrics must be universal so that any coach or athlete can view the program of any other coach or athlete and understand the exercises without photos or video. The discrepancies in terminology were first brought to my attention by Mike Clark of the National Academy of SportsMedicine. Clark pointed out in a 2000 lecture that many coaches currently used names to describe plyometric exercises that were not properly descriptive of the movement.
Clark went on to detail the types of exercises and the specific actions:
click me
Jump- two leg take-off and landing.......... Click here to access the rest of this article with more video demonstrations...........
Power Cubed- Michael Boyle

Thursday, November 29, 2018

Volt Athletics Presents: 4 Dimensions of Athletic Development, Part 2: Performance on US Sports Net

Volt HQ/

Student-athletes are high-performance sports cars, we (strength coaches) are the mechanics, the weight room is our garage, and the practice court is our test track. Just as high-performance sports cars need test runs and consistent evaluation to optimize their performance so do our student-athletes—that is why we have practice, scrimmages and exhibition games prior to the season beginning.

The first dimension discussed in my previous post was the mental/cultural component. To have increased success in our second dimension it is important to develop the mental/cultural dimension. The second dimension of athlete development is the performance component. As we like to say in regards to performance training, “Give them everything they need and nothing that they don’t.” It is our job to figure out just what that entails—we do so first and foremost through our performance testing.
Prior to allowing our athletes to put a bar on their backs or a dumbbell in their hands, we will assess mobility, flexibility, movement patterns, force production & absorption, strength, speed/agility, and fitness level. This is the student-athlete’s initial evaluation, or test drive, if you will—figuring out all the ins and outs of the new student-athlete. Below is a list of the performance tests we utilize:
  • Height
  • Weight
  • Wingspan
  • Body Composition
  • Functional Movement Screen (FMS)
  • Y-balance
  • Hop & Stop
  • Vertical Jump
  • Pro-Agility
  • 3/4 Court Sprint
  • 30-15 Intermittent Fitness Test - Conditioning Test
  • Bench - load-velocity test (3 rep)
  • Squat - load-velocity test (3 rep)
  • Side note: will be adding Sparta Science LED Scan data
  • Download the Volt Athletics App to read the full article and more -

strength and conditioning coach. bodyweight workout, Advanced training techniques Bands workouts Bands workouts for biceps Biceps curls Biceps peak Curls Fitness advice James grage advanced training techniques James grage att, 

Monday, November 26, 2018

Strength Coach Sprint Training as Injury Prevention

.Brock W. FREEMAN1 *, Warren B. YOUNG 1, Scott W. TALPEY1,2, Andrew M. SMYTH 1, Calvin L. PANE3, Todd A. CARLON - November 26, 2018Image result for Tyreek hill gif

This study compared the Nordic Hamstring Exercise and sprinting and, looked at both injury prevention and speed development. Not surprisingly, sprinting benefited both injury prevention and speed development.
As I mentioned in my article last week 36 Years at The Train Station I'm just trying to make a case to include sprinting in the training program:

For Thirty Six Years I Patiently Waited at the Train Station Hoping My Ship Would Come In

Michael Boyle - November 19, 2018
For me, strength and conditioning coaching will always be the lifetime search for the Holy Grail, the perfect program, the  secret. I've said numerous times that the big secret may be that there is no secret.
I've also always said that it's all about training hard, the Tortoise beating the Hare, and slow and steady winning the race.
However, every once in a while, like Indiana Jones, you find a little piece of the treasure map and move a step closer to that ideal program.
This year I realized that the reason my ship never came in was because I was waiting at the train station.
Even though our stated goal was to improve speed and power I kept convincing myself that the key, the big key, was going to be found in the weightroom.
I can't tell you how many athletes we developed that got stronger and more powerful but, marginally faster. We saw vertical jump increases of 12” in both men and women but often comparatively marginal increases in speed.
If you looked at our training, and at training in general, you'd see programs designed to improve vertical jump but, probably not horizontal speed. The reality was that we consistently trained vertically yet somehow expected miraculous horizontal changes.
In the weightroom we consistently pushed down into the ground in hope that we would somehow push forward better. Just look at Olympic lifts, squats and deadlifts, our weightroom staples. The loads are all translated vertically, not horizontally....Join today to see the full article and videos.....

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strength and conditioning coach. bodyweight workout, Abs Agility Balance Bicep curls Box jump Calf raises Core strength Deadlift Eccentric strength Endurance Leg extensions Olympics Pushups Skiing Speed Split squat, 

Sunday, September 23, 2018

StrengthCoach-Conditioning Young Athletes

Michael Boyle

We get loads of questions about conditioning so, as I've been doing the past few weeks. I'm trying to pull together some of the best articles on the site that relate to conditioning
Optimal Tempo Training- Derek Hansen
12 Week Conditioning Sample- Michael Boyle
click me

strength coach, strength and conditioning coach. bodyweight workout, Strength and conditioning coach, Athlete Balance Family Fitness Goals Gold's gym Gym Meal plan Parker egerton Personal trainer Sports Team bpi Weights, 

Sunday, December 17, 2017

CoachTube Presents: Utilizing Plyometrics with Throwers

CLICK HERE LINK TO SEE THE WHOLE THING: Coach Larry Judge explains how to use plyometrics with throwers in your track and field program. This specific category of training is specifically tailored to getting the most out of your throwers. Click the link above to see the whole thing!


"I have spent the past 30 years coaching tennis and influencing the best players from Venus and Serena Williams to Brazilian Guga Kuerten and many more. Now CoachTube is helping me deliver my revolutionary techniques to a whole new generation of kids, adults, coaches, and future pros."
Oscar Wegner
"I service an international audience of coaches and basketball players who want to take their game to the next level. One of the more common questions I get is concerning what drills to practice. CoachTube has allowed me to turn hours of basketball instructional content into one organized course. We now have an on demand course that coaches and players can use to enhance their basketball skill set."
Koran Godwin
"So often, I meet players and their parents at tournaments, wondering when they can get some of my time, so I can work one-on-one with their daughters. I have told them about my online videos in the past. Now, I can refer them to CoachTube. They can watch my lessons in an organized fashion, on their own time."
Bonnie Bright

Friday, December 15, 2017

US Sports Network Welcomes Our Newest Network Partner CoachTube

We want to welcome and thank CoachTube for allowing US Sports Network Marketing the Opportunity to help them reach our audience of Athletes, Coaches, Parents and Communities.
We take out partnerships seriously, and are humbled by organizations like CoachTube for recognizing our Network.

So without further ado let's formally introduce CoachTube to US Sports Network!


Learn on-demand from the greatest coaches in the world
CoachTube is about giving every athlete in the world access to the instruction, knowledge, and the motivation they need to grow and progress as athletes and students. We do this by providing access to online training from the world’s best coaches. These lessons are available on-demand, so that students can learn when and where it’s convenient for them.
CoachTube empowers coaches to create courses online. We provide tools, technical support and guidance, so you can quickly and easily get your content online. Spend less time marketing & more time coaching. No more expensive DVD's and their distribution costs, no more expensive & time-consuming websites, and no more YouTube clips. CoachTube makes it easy to create and share your premium content with a specific target audience. Whether you are looking to improve your online presence or reinforce private lessons, CoachTube gives you the control and flexibility to monetize your work, build your brand, and support your community.

Wednesday, November 29, 2017

Strength and Conditioning Pt 1 (U of Iowa)

Strength and Conditioning Pt 1 (U of Iowa)

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Sunday, October 9, 2016

[ARTICLE] Rest and Recovery

Now you would think that a strength and conditioning coach who trains hardcore police, fire, military, and prepared citizens would be "Go, Go, Go"
all the time. 'The harder the better' No days off, blah, blah, blah...

Turns out just like any good coach he understands that rest and recovery is just as important as blasting out some endurance sets of squats. He even employs the thoughts of one of his warrior buds to help explain. Read on and get some rest please?

You can only train as hard as you can recover.

Here is a guest post on one of the most misunderstood topics: recovery.

Rest and Recovery: The Forgotten Training Component
by Keith E. Cinea, MA, CSCS

Training is a key component for any athlete. As a tactical athlete,you understand how improved strength, power, or whatever parameter you are working on will benefit you in becoming operationally fit.

You also understand that training will help you improve in these areas to allow you to maintain a high level of operational readiness.

The question is when do all the sets and repetitions pay off, when do the adaptations occur?

These adaptations occur during recovery, which is why recovery is such a vital component to your training. However, recovery often is not seen as important.

In reality, the bottom line is that without proper recovery, your body will not achieve all the potential benefits from training.
Image result for Bodybuilder sleeping cartoon
So how do you determine how much recovery time you need? The amount of recovery time required between workouts depends on several variables. These variables include: training history, training intensity, volume, and program goals.

As more years of training are accumulated, less recovery time is needed because the body has adapted to the training. However, as the tactical athlete gets older (40’s – 50’s) the more time they may need to recover.

Beginners require more recovery time than experienced athletes.

Beginners should train with 48 hours of recovery between strength training sessions. A program with this type of frequency lends itself nicely to a MondayWednesday, Friday design (see Tactical Bodyweight Workouts).

More experienced athletes require higher intensities and volumes to continue seeing gains with training. As training experience, intensity, and volume increases, so should recovery time.

As a result experienced athletes may train with 72 hours of recovery between workouts of the same muscle group.

This is the key to building more time into workout sessions.

Beginners only require 48 hours of recovery between workouts, and they are most likely performing full body workouts.

The advanced athlete requires more frequency, intensity, and volume to achieve their goals, while working with a larger recovery period. So their workouts are divided or split so that opposing muscle groups or body parts are targeted on consecutive days.

For example, a common split is to perform upper body exercises on Monday andThursday and lower body exercises on Tuesday and Friday.

This provides four training days per week. Although each area is only targeted twice per week versus the three times per week with the beginners program, more time is available to train each area (seeTactical Bodyweight Workouts).

Now there is more time in each training session since only half of the body is targeted that day. This way more exercises, or higher volumes and intensities, can be used. Additionally, longer rest periods can be used in between sets.

This four-day spilt provides 72 hours of recovery between upper body exercises. Additionally, it will provide 72 hours of recovery between lower body exercises.

This longer recovery time is vital for adaptations to occur with advanced programs.

Program goals also affect recovery.

A program that places you in a phase of training where the goal is to improve power (such as pre-season), then the training intensity should be very high. As a result of high training intensity, recovery should be high as well.

A program that places you in a phase of training where the goal is maintenance, not improvement, intensity and volume should decrease.

Consequently, less recovery is needed when the goal is maintenance. Although it does little good to recover so rapidly from a workout that may not be repeated for a week, it does play a part when complete recovery from the workout is needed for executing operations/missions.

Guidelines for Recovery

Recovery from working out is important, but it does not mean doing nothing. One option is an active recovery.

For a beginner who is not performing strength training on Tuesday or Thursday, a light cardiovascular workout or recreational game may be an option.

For more experienced individuals, moderate conditioning can be done on your recovery days. If by your next weight training session you do not feel you have the same energy or intensity, then your recovery day was too intense.

The key is to keep the intensity light, and not go all out during the active recovery workout.

The body still needs to continue recovering from the previous workout, and does not need the cumulative stress of an additional intense workout.

Other things to consider during recovery are sleep, nutrition, and hydration. All these things tend to come into play during recovery.

If you are not drinking enough water, getting enough sleep, or eating the right things, your body may not completely recovery from the workout. Although you may not be in the weight room on your recovery day, you need to be mentally aware that you are recovering, and act accordingly.

Optimizing Recovery

If your recovery time is too short, you may reach a state called “overtraining”.

During overtraining performance decrements occur, along with feelings of fatigue and staleness.

On the other end of the spectrum, if too much recovery time is used, the maximum possible potential at that time will not be realized.

Worse yet, in a program that is properly designed you may actual detrain, or lose the attributes you are trying to improve.

Recovery is a key component of any training or conditioning program, but not one that many individuals consider.

The weight room is important; however, all the changes you are driving for need time to occur. The only time that any changes may occur is during your recovery time.

It may not be the most exciting part of your training program, but it is just as important as every set and repetition that you perform. So be sure when designing your training program to include appropriate recovery periods.


Rather than waste your time with trial-and-error exercise programming, why not let me write your workouts for you.

Train hard and stay safe,

Coach Joe

Joseph Arangio
Tactical Workouts for Military and Law Enforcement

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