Will Weightlifting Help or Harm My Future Superstar?

One of may favorite subjects! Many a concerned parent wonder if heavy weight lifting for their preteen student-athlete is healthy and be a hindrance to their growth.

Now that we are much better informed on the subject; the answer is that a safe, well planned, strength and conditioning program can implemented for any child at any age. Heck you can hand them a 4 gram Dumbbell as soon as your next 'Peyton Manning' exits the womb! Because Mom and Dad may be busy with such things as medical bills and cribs, might be a good idea to wait a while after the blessed event.

Because unfortunately so many parents will opt to not have their youngster pump iron along with athletic skill training, the child that does incorporate weight lifting with speed, agility, and quickness will have a decided advantage when he/she hits the field in the fall.

I have found the key with most children under the age of 15 is to make weight training fun while challenging. I can't emphasize enough though that the primary reason for weight training for sport is to reduce or eliminate the chance of injury. With that in mind the weight training has to be progressive. Conservative in the beginning, with a gradual increase in the overall weight lifted.

From Missourifamilies.org:

All strength-training activities should be supervised and monitored closely.

Remember that children are physiologically immature.

The primary focus, at least initially, should be directed at learning proper techniques for all exercise movements and developing an interest in resistance training.

Proper techniques should be demonstrated first, followed by gradual application of resistance or weight.

Proper breathing techniques (i.e., no breath holding) should be taught.

"

Essentially weight training is no more dangerous than your child riding their bike. It is just as natural for them to swim, climb trees, and certainly more beneficial than video games.

So get that future Heisman Trophy winner into the gym pronto!

Here is today's feature exercise from the US Sports Online Strength and Conditioning System

Double Crunch 1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Start position: Hands behind head and knees bent at 90 degrees. 3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

You're All Wet! (Hydrated that is)

This is an issue thankfully that many organizations have taken seriously in the last 15 years.
I still swap stories with some of my fellow 'Ole Heads' on how not only were not allowed to drink water during practice (football), but some genius thought it was a good idea to take salt pills during intense sport activity!

Thank the creator those days are long gone. It is a forgone fact that the more active you are, the more fluids you need to take in. Let's get this straight: By fluids I mean water! Not some caffeine laced so call energy drink that gets you 'high' one minute and has you on an IV the next!

From sportsmedicine.about.com:
Adequate Fluid Intake for for Athletes
Because there is wide variability in sweat rates, losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume.

Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences. There are, however, two simple methods of estimating adequate hydration:

Monitoring urine volume output and color. A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.

Hydration should be a significant part of your meal planning. Start pounding the water days before any exercise takes place. Your active muscle is always absorbing water, so 'whaddya' think? Maybe you should have a constant intake of water? Hmmmm.

Get your customized strength and conditioning, nutrition, and hydration plan here

Here is today's feature exercise from the US Sports Online Strength and Conditioning System:

This one has many uses in sport. Great for basic balance, leg drive, and core strength for football and other sports.

Box Step with Barbell & Knee Drive 1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a barbell on your shoulders. 2. Push off the box and explode vertically and drive your other knee up towards your chest. Complete the prescribed number of reps. 3. Repeat with other leg and continue according to prescribed number of repetitions.

How Kobe Bryant Does it!

Have to be careful here. Most of you who don't know better will assume this is another praise-crazy article about arguably the best basketball player in the game. Well I do have a lot of good things to say about Kobe, but let's focus on one aspect that many are learning throughout basketball and in the sports landscape in general: Kobe Bryant is one of the physically, brutally strongest athletes in the NBA!

The scene is familiar. Kobe brings the ball down or gets it via a quick pop-pass from Derek Fisher on the wing near half-court. In that Triangle offense he dribbles at a 45% angle to the basket towards the top of the key steps right into the paint where he usually draws a double team. Steps back jumps into the air usually drawing contact from another strong professional athlete. Is somehow able to square his body up to the basket in the air to shoot over hands in his face and 'swish' another through and frustrate the opposition's otherwise good defensive efforts.

This is outside of raw talent, and ability folks. Kobe has to work on his strength immensely to be able to consistently shoot over, under, around, and right into defenders.

As it turns out Kobe is a real 'Meat-Head' (Once again that is the utmost in compliments in Gym lore in describing a professional athlete) this means that he has to take his weight training 'deadly serious' particularly in the off season. In a recent interview with Muscle and Fitness magazine Kobe summed it up in a way that should be a lesson to all of you Hoops Hotshots out there: MF: So specifically though, in the off-season, what kind of weight lifting are you doing? Is it explosive movements, like plyometrics?

Kobe: Not really, it's all Olympic lifts. I do a lot of track work.

MF: So like snatches, things like that?

Kobe: Yeah, clean-pulls, deadlifts, Romanian deadlifts, back squats, things of that nature.

Well what do you know? The best basketball player of our time (whose team is up 1-0 in the championship series at the writing of this blog) has to work at it? And includes actually stepping in the weight room? Have you noticed as well that even though Kobe has been injured in his career that he seems to be able to bounce back rather quickly? Ya think his off season training has anything to do with that?

So hoopsters unlike your football brothers and sisters you have close to 6 months to get ready to play. Be ready! Hit the gym hard now! You could help your team hoist a championship trophy in March.

A Sports Conditioning Quandry?

I was faced with a very interesting case. I just finished constructing a initial 12 week strength and conditioning program (on the US Sports Online Strength and Conditioning System) for a gentleman in Ireland who plays Rugby, but at the same time in less than a month needs to improve his speed and stamina as he is vying for a position at his local Fire Department.

Here in 'these here parts' Kobe Bryant, Kevin Garnett, and Rajon Rondo, might be considered the most significant athletes in the eyes of the public; but I consider any public servant whose athletic ability, strength, endurance and other factors that have a say in the saving of someone's life much more important. It required some thought and talking to the Big Man through prayer.

The answer became quite simple. I suggested to him that we put him on what is generally called the 3 Day Armed Forces PFT Program This is a program designed to help members of the Military ace there Personal Fitness Tests required of most officers. Also included in the program is speed, agility, quickness, balance, and reaction training that will translate nicely onto the Rugby field as well.

So the morale of the story my strength minions is that whether you are pro or a weekend warrior there are ways to approach your program that can help you not only become a better athlete; but a better public servant. In later entries I will give you updates on how our Rugby/Firefighter is speeding towards success!

Wednesday Workout Should be the worst...err..best

During your summer program, fall sports athletes, This should be your hardest and most intensive workout of the week. Here is where you will put the leg-oriented workouts with power or Olympic movements.

Skip a day on your Speed Agility and Quickness (SAQ) workouts to allow for recovery and reduce the chance of injury. Plan your next SAQ workout for Saturday.

Get more on structuring your summer workouts here:

US SPORTS ONLINE STRENGTH AND CONDITIONING

June 1- Football 'Playuhs' Keep the Pedal To The Medal!

Almost exactly 3 months to training camp for High School and College fall sports athletes. Little over 2 months for the pros.

This should be the month where you hit those highs with the max lifts (Squats, Cleans, Snatches) and yes even though it is the most overrated exercise in sport, Bench Press is still a must if you are to impress in camp.

Do your coaches a favor and ditch the so called "Energy" drinks and get used to hydrating yourself with water. It is awfully hard to drink too much water but as a general rule you High School age players should be regularly drinking 2 gallons a day. Yes I said 2 gallons. You carry more muscle that 98% of the population of your school and that muscle is sucking up water all day long. Add the intense off season training and the upcoming training camp in 100 degree heat; You can stay on the field and off the IV.

Those energy drinks contain caffeine, ephedra and other hydration stealing 'crapola el grande' that will have you writhing on the ground grabbing at your calves as opposed to jacking up the freshman walk on during the 'man up' drills.

If you are not in a strength and conditioning program right now, don't fret. Get help right now. If a personal strength coach that could cost as much at $1000 per month not an option there are plenty of online resources. Here comes the hint:

Feel free also to post any questions here and we will certainly do our best to point you in the right direction. Train now in August you will be glad you did. Now here is today's sample football training exercise fro the US Sports Online Strength and Conditioning System:

Stay strong my friends

Power Cleans Starting Position: Grab the barbell with your body is in a bentover stance with your back flat. Explode up by pushing your feet through the floor keeping the bar close to your legs. Keep your arms straight and forcefully extend your hips, knees, and ankles. At the same time shrug your shoulders and at their highest point curl the bar up while forcing your hips forward and support the bar at chest level . Return to starting position and repeat.

Enjoy this weekend of rememberance

We take a break from the witty banter and valuable strength and conditioning advice to wish you all a great Memorial Day weekend.

This is a time to remember why the USA is the greatest country on Earth! Mainly due to the sacrifice and commitment of the men and women of the armed forces.

God bless every single one of you. Those of us here will never know the extent of your service but; hopefully today and in a small part everyday we can show our appreciation.

God Bless America!

Blogger turns over a new Leaf? Or Smashes the old one!

After much contemplation I have decided to turn this blog into a Strength and Conditioning Blog.

Why you ask? Wow! you must have ESPN or somethin' I decided to be honest with myself in that I cannot stoop to the levels to typical sports blogging. "I hate this". "I can't stand him" or "they are losers" seems to permeate sports media these days. Long gone are the days of simply enjoying sport for what it is to this humble observer: Entertainment. Not the meaning of life!

So seeing how it is clear that the 'kid' doesn't want any part of that landscape, I am taking this internet manifesto fest into areas where I can personally help ya'll folks.

As a strength and conditioning coach and personal trainer for over 35 years; I too often see athletes in the gym working out without any direction toward their particular sport. With budget cuts and the like hitting every school system like a Gulf oil spill, It is usually up to the coach or assistant coach who may or may not have the expertise to supervise and implement the strength and conditioning programs at his or her school.

God bless every single one of you coaches out there who are put into this position, and I wish you the best because I know you are doing your best for your kids and your program. Unfortunately this can leave a gap between the teams that have and those that have not or almost have.

Hopefully with this blog I can help those coaches that wish to have their athletes "bigger, stronger and faster" by the time camp starts in August. Right now I am helping out a good friend whose High School football team is coming off its first championship in the young history of the program.

I will share some of the concepts here and execution of the program for the 30 kids that are involved in the program this summer.

Feel free to post questions or comments here and I will do my best to answer them. If I can't I have access to some of the best minds in the business who have helped me help athletes be the 'best that they can be.' I look forward to this new endeavor. If you need any help with your program specifically come visit the US Sports Online Strength & Conditioning System

There I can design and deliver 3 month, 6 month, or year round strength and conditioning programs for individuals or teams to help you be your biggest, fastest, and strongest when you hit the field, court, pool, or course.

It is time for some consistent positive sports talk. Well folks here it is.

The Biggest High School Football Event To Hit the Washington, Baltimore Region is On!

The 2010 I-95 Kickoff Classic is set For September 4, 2010
April 16, 2010 - 10:10 AM --

The Baltimore-Washington area's two strongest high school football leagues, the Maryland Interscholastic Athletic Association and the Washington Catholic Athletic Conference are in the early stages of discussing a possible merger by fall 2011. In the meantime, the possibilities of such a merger will be showcased at the inaugural I-95 Classic on Sept. 4 at Towson University’s Johnny Unitas Stadium.

Although the lineup is still tentative, the Classic is set to finish off the day with a meeting between defending MIAA A Conference champion Gilman and WCAC champ Good Counsel. The two played in September with Good Counsel taking a 49-37 victory.

“We wanted to put something out there to highlight the power that we have as high school football in the state,” said Tony Kennedy, who is organizing the event through his nonprofit organization Extra Point.

Advertise your business during the live radio broadcast of the games! The games will be heard throughout the Washington-Baltimore region on:

WNST We Never Stop Talking Baltimore Sports
The US Sports Radio Network

6 Million Sports Fans Will Tune In To the Action.

You can broadcast your message serveral ways:

Become a Sponsor of the DeMatha Sports Radio Network

Choose the 'Yearly Option' of the All-Biz Advertising Special

Or Become a Washington D.C. Area Multi-Media Sponsor By Clicking Here

Thank you for your support of Local High School Sports and Enjoy The Games!

Get 1-95 Kickoff Classic Tickets

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DO NOT LET FEAR AFFECT YOUR GAME IN SPORTS

DO NOT LET FEAR AFFECT YOUR GAME IN SPORTS

By: Stan Popovich

Sometimes, fear and anxiety can get the best of us in sports. The key is to know how to manage that fear and anxiety. As a result, here is a brief list of techniques that an athlete can use to help manage their fears and every day anxieties.

Occasionally, we you may become stressed when we have to play in an important round. When this happens, visualize yourself doing the task in your mind. For instance, you have to play in the championship golf game in front of a large group of people in the next few days. Before the big day comes, imagine yourself playing the game in your mind. Imagine that you are playing in front of a large audience. By playing the game in your mind, you will be better prepared to perform for real when the time comes. Self-Visualization is a great way to reduce the fear and stress of a coming situation.

Sometimes we get stressed out when everything happens all at once. When this happens, a person should take a deep breath and try to find something to do for a few minutes to get their mind off of the problem. A person could read the newspaper, listen to some music or do an activity that will give them a fresh perspective on things. This is a great technique to use right before your next game.

Another technique that is very helpful is to have a small notebook of positive statements that you can carry around with you. Whenever you come across an affirmation that makes you feel good, write it down in a small notebook that you can carry around with you. Whenever you feel stressed, open up your small notebook and read those statements. This will help to manage your negative thinking.

In every anxiety-related situation you experience, begin to learn what works, what doesn’t work, and what you need to improve on in managing your fears and anxieties. For instance, you have a lot of anxiety and you decide to take a small walk before your game to help you feel better. The next time you feel anxious you can remind yourself that you got through it the last time by taking a walk. This will give you the confidence to manage your anxiety the next time around.

Take advantage of the help that is available around you. If possible, talk to a professional who can help you manage your fears and anxieties. They will be able to provide you with additional advice and insights on how to deal with your current problem. By talking to a professional, a person will be helping themselves in the long run because they will become better able to deal with their problems in the future. Remember that it never hurts to ask for help.

Remember that patience, persistence, and education will go a long way in preventing fear from becoming a factor in your game.

BIOGRAPHY:

Stan Popovich is the author of “A Layman’s Guide to Managing Fear Using Psychology, Christianity and Non Resistant Methods” – an easy to read book that presents a general overview of techniques that are effective in managing persistent fears and anxieties. For additional information go to: http://www.managingfear.com/