A lot of people know me as the guy whose products and articles have helped strength training enthusiasts prevent and correct movement inefficiencies that ultimately lead to injuries.
Others know me because we train about four dozen professional baseball players each winter.
The truth, though, is that the majority of our clientele at Cressey Performance is high school athletes. In the class of 2011 alone, we’ve had 17 athletes sign letters of intent to play Division 1 baseball. Still, that doesn’t tell the most important story.
For every kid who gets drafted into professional baseball or commits to play a college sport, we have 3-4 young athletes who train with us simply to build confidence, stay healthy while they play their sports, and foster fitness habits that will hopefully carry over to the rest of their lives. I take that job extremely seriously not only because I genuinely care about each teenage and enjoy my job, but because it is a huge deal for parents to trust me with part of their kids’ physical and mental well-being during a crucial developmental time in an adolescent’s life.
And, it’s also why I’m psyched about tonight’s announcement: the IYCA High School Strength Coach Certification is now available.
Along with Brian Grasso, Mike Robertson, Pat Rigsby, Wil Fleming, and Dr. Toby Brooks, I contributed to this new certification, which features both a textbook and accompanying DVD set. Among the topics covered are:
Strength Training Technique, Functionality and Programming
Speed and Agility Mechanics or Sport Specificity
Mobility: Isolate and Integrate
Coaching the High School Athlete
Administration for the High School Strength Coach
Sample Programming for football, baseball, and basketball
The certification alone is something that, in our eyes, can not only dramatically help a high school strength coach’s career, but also help all the young athletes he/she encounters. I’m going to sweeten the deal, though.
The early bird price runs now through Friday (1/28) at midnight. If you purchase the product (HERE) before midnight on Friday and forward me your receipt, I’m going to send you an upper extremity assessment tutorial video that I am filming this week as an in-service for my staff and interns. This feature will teach you how to assess and manage the upper body in athletes – with a particular focus on overhead athletes.
All you need to do is sign up for the certification and then forward your receipt to ec@ericcressey.com. Then, next weekend, I’ll send out the video to everyone who contacts me.
There are a whole lot of high school kids out there learning some really bad habits in the weight room, and you’re in a position to change that – and the IYCA High School Strength Coach Certification can help you do it. Whether you’re in a high school or the private sector, there is a tremendous amount to be gained by checking this out.
This past summer, I was approached by the International Youth Conditioning Association (IYCA) about writing a chapter for the textbook for their new high school strength coach certification. With the certification about to launch, Brian Grasso, Mike Robertson, Wil Fleming, and I will be hosting a FREE teleseminar this Wednesday night (1/19) at 7:30PM EST. We'll be covering a ton of topics regarding today's young athletes and how to best train them.
For more information, click here.
Today's guest blog comes from Brian Grasso.
Template Design is a style of programming that has yet to truly catch on industry-wide, but is remarkably effective, especially when working with younger, sport-based populations.
Although I enjoy articles that are weighty in scientific specifics and complete in the depiction of the theories they are purporting, I also tend to benefit as much, often more, from less wordy commentaries that are pithy in nature.
So today, brevity wins.
In the current state of our industry (and I admit, this may be a terribly unpopular statement), we tend to over-scrutinize from a formal assessment perspective – the expense being common sense and practicality.
An explanation may be in order…
If a 13-year old presents, through formal assessment, with a “poor” forward lunge pattern, what does that really tell us?
Does he lack Glute strength or activation?
Are her hip flexors too tight to create a positive forward translation?
Is it a foot issue (that I dare say less than 1% of Fitness Professionals are truly qualified to ascertain)?
Is it a structural abnormality?
Now, the corrective exercise folk among us have all just raised their hands thirsty to share the knowledge of how to “fix” this barely teen – but let me ask another couple of questions first.
Does the kid just not know how to do a lunge? Could the “poor” result be “fixed” with three minutes of proper coaching and cueing?
At 13, has peak height velocity (PHV) begun, rendering this young athlete’s mobility and coordination nearly non-existent?
Moreover, I’d be willing to bet that 90% or better of the 13 year olds who walk into your facility would “fail” this standard assessment:
They’re growing and lack mobility
They growing and lack coordination
They sit all day and have inappropriate hip functionality as a result
They’ve been introduced to improper “training” and lack posterior strength
A formal assessment can certainly show us gains, improvements and corrections when performed at regular intervals – and because of that, I am all for them.
But here’s what I’ve learned to be true about coaching young athletes in the trenches:
You see them less than you’d like to and the “homework” you give them in the way of corrective exercise likely isn’t getting done – at very least not the way you’d want it done.
Your time with them per session is finite, but there’s a whole-lot-o-stuff that needs to be addressed.
Group and team training is almost always the way it goes – any sort of individualized attention must be created through a systematic approach to coaching and programming.
Yes, we all preach to our young athletes the virtue of lessening the load and concentrating on form – but, in the high school weight room when you’re not around, but their peers are, guess who is loading the bar?
This is not a declaration to abandon assessments altogether, nor is it a manifesto encouraging you to throw your hands up in the air and announce the situation hopeless.
It’s a simple decree suggesting that your programming practice could aid a great deal in curbing this problem – and doing so not by what you discover “formally” through assessment, but what you know to be true about young athletes:
1. They sit all day long, which means:
a. They are kyphotic and lack thoracic mobility (and therefore proper scapular function)
b. They have tight, weak hips that also lack function
2. They don’t have proper strength and conditioning care outside of you, which means:
a. ROM is compromised in all major joints
b. Form and function of lift technique is entirely unfamiliar
Over the years, I have grown fond of referring to these issues as the “Likely Bunch” and have created a training template intended to meet of the aforementioned needs as a matter of principle rather than what an assessment tells me.
Rather than programming for the day, week or month, my standard Training Template for a high school athlete looks as follows:
1. Tissue Quality – 10 minutes
2. ROM/Torso/Activation – 10 minutes
3. Movement Preparatory – 10 minutes
4. Movement – 10 minutes
5. Strength/Power Technique – 10 minutes
6. Strength Execution – 10 minutes
7. Warm-Down/Active Flexibility – 10 minutes
The “10-minute” time frame represents a maximum (with five minutes being the minimum). This creates a 7-Step Programming Template that takes anywhere from 45 – 70 minutes to complete.
I have 30–50 exercises listed in my personal database for each category and select on a given day what each athlete will work on.
An example day may look like this:
1. Foam Roll (Glutes, Hamstrings, Quads, ITB)
2. Ankle Mobility, Hip Circuit, Side Planks, Supine Bridges
3. Various Multi-Directional Movement Patterns (including skipping, hopping and deceleration)
4. Lateral Deceleration into Transitions
5. Front Squat Technique
6. Hybrid Complex – Hang Clean, Front Squat, Push-Press, Overhead Lunge
7. Static-Active Hamstrings/Quads
Within this template, I’m guaranteeing my young athletes get what they need from a developmental and preparatory standpoint each and every time they walk in my door.
Create a Training Template for yourself and see how much easier programming becomes.
Brian Grasso has trained more than 15,000 young athletes worldwide over the past decade. He is the Founder and CEO of the International Youth Conditioning Association - the only youth-based certification organization in the entire industry. For more information, visit www.IYCA.org.
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Today's guest blog comes from Brian Grasso, the director of the International Youth Conditioning Association.
When I look around the industry, I find myself becoming more and more discontented with the view. It seems that there is a never-ending litany of new, innovative and advanced techniques in the field of strength and conditioning that are, in essence, just re-fabricated models and methods that have proved tried and true for literally decades.
This is especially true at the youth level where we tend to walk the fine line of wavering between dumbing down adult-based prescription and creating 'novel' schemes of building the same results that can, and are developed through the standard basics.
When working with young athletes (aged 6 - 18) I implore you to resist the temptation of thinking too far outside the box and instead concentrate your time and effort on both pondering and answering these three specific questions:
1. Is this Concept vs. Cool?
2. Is it Recipe vs. Chef?
3. What's the difference between Athletes & Non-Athletes?
Let's examine those further.
Concept vs Cool
Do we really need another 90-minute seminar that teaches Fitness Professionals '150 Awesome Exercises on the BOSU Ball?'
Or a certification that has 80% of its content based on sample programs for the specific demographic in question?
Our industry has become a 'cool' extravaganza. The more daring, off-the-wall, dazzling and 'neato' an exercise or training system is, the more popular it becomes. Ironically, the less effective it more often than not is, as well.
Lost in the sex appeal of watching fitness models slathered in man tan parade as 'fitness gurus' and performing the newest stunts on unstable surfaces (because that evokes a proprioceptive response and burns more calories, you see) is that we seem to have ditched our sense of 'concept' as it relates to exercise and performance gains.
I'll be the first to admit that it's mesmerizing to watch an incredible display of athletic skill being performed and that the symptomotology of the training program in question often seems worth the potential (i.e. beads of sweat pouring off one's head as proof of the exercises difficulty and subsequent effectiveness). But as Fitness Professionals and Youth Fitness Specialists who have stood up, raised their hands and declared themselves worthy of the task of caring for a population in such desperate need of a clarion voice, it's disconcerting to know that we fall prey to this circus show time-and-time again.
In the 'Concept vs Cool' argument, I want nothing more than for you to use common sense when determining value and worth of a training program or exercise:
It looks cool, but what's the concept behind the suggested benefit?
Although I've never considered science the linchpin of anything in fitness, are there any research conclusions that can back the claims?
One exercise or sample program does NOT a training system make... Where does this fit in? Can it work with my young athlete's life and honor what they need from a growth, development, long-term and tertiary life considerations?
Does the risk-reward equation produce a sum that's favorable?
Recipe vs. Chef
I mentioned the reality of some certifications or products being as heavily weighted as 80% sample-based programs. I want to examine that notion a little farther.
I'm the biggest fan in the world of 'Done-For-You.' I like time-saving. I enjoy experts who really know there stuff giving me a glimpse into their brains and how they do things from a practical standpoint.
But I stop at the water's edge every time... Sample programs are nothing more than a 'glimpse' into how they would do things WITHIN THE SITUATIONS THAT ARE UNIQUE TO THEM. Without question, there are universal realities that can be applied to all young athletes irrespective of situational factors, but there is also a sensibility in programming that suggests individuality holds the key for optimum success.
What are the training ages of the young athletes the sample-program wielding expert has just given you? How do they differ from the kids you train?
What precursor and preparatory elements were put in place from a technical perspective prior to the expert using these specific training programs?
What are the psychological differences and weight-room conduct variances between a 16 year old at Beverly Hills High versus a 16 year old at Compton Tech? How do young athletes who attend historically championship high schools differ from kids whose high schools have never even made the playoffs?
Do the socio-economic factors relating to a particular high school demographic cause more or less stress to the young athletes in question than a high school who sits on the other end of the demographic spectrum? Does this factor affect nutrition, sleep patterns or other forms of regeneration?
How many young athletes does the expert have to work with at one time? How large is the space they're working within? Are the equipment options the same as they are for you?
Thus, the need for our industry to understand the concept much more than the practicality of how it's applied.
Concept appreciation suggests that you get the 'what' and the 'why,' and are therefore fluent in figuring out the 'how' as it relates to your specific situations.
Athletes vs. Non-Athletes
This topic deviates away from the fitness industry at large and speaks more to the issues related to youth fitness, but it carries a very similar tone as the 'Concept vs Cool' and 'Recipe vs Chef' arguments.
A 10 year old soccer player needs nothing different in terms of training than a 10 year old basketball player. Moreover, an 8 year old superstar baseball player should have a training system that has a remarkable resemblance to the one an 8 year old, non-athletic, overweight child should be following.
And thus the linchpin of the entire 'concept' contention - training programs of any merit follow the inherent and natural, organic features of the organism itself. An 8 year old soccer player and an 8 year old overweight child have one discernible quality in common; their age.
Now, chronological age is by no means the only or even best way of determining the training stimulus needs for anyone, but it does provide a general backdrop of necessity; especially from a developmental perspective.
All aspects of coordination (balance, kinesthetic differentiation, rhythm, spatial awareness, movement adequacy) are most optimally developed when the human organism is very plastic and pre-peak height velocity. Although the progressions or regressions of specific exercises may vary, these characteristics must be present in any training program written for young people.
Here are some key questions to ask yourself:
Is my training program more specific to the sport or the relative needs of the young athlete based on age?
Am I being varied and multi-lateral in my approach to movement, or concentrating on reflecting the innate patterns of positional play?
Am I programming for the things this young athlete DOESN'T experience or get exposure to in the sport they play?
Do I know for sure if this 8 year old overweight child will not grow up to be a star quarterback? If the answer is 'no' (which it is) then should my training system be more regulatory in terms of human potential and less concerned with the symptoms associated with the young person's current lifestyle?
Cool vs Concept
Recipe vs Chef
Athletes vs Non-Athletes
Three things I want you to consider very closely....
Brian Grasso has trained more than 15,000 young athletes worldwide over the past decade. He is the Founder and CEO of the International Youth Conditioning Association - the only youth-based certification organization in the entire industry. For more information, visit www.IYCA.org.
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Today's guest blog comes from Brian Grasso, the director of the International Youth Conditioning Association.
The myths and falsehoods associated with coordination training are plenty. I'll outline the "Top 3" here:
1. Coordination is a singular element that is defined by a universal ability or lack of ability
2. Coordination cannot be trained nor taught
3. Coordination-based stimulus should be restricted to preadolescent children
This article will provide a broad-based look at each of those myths and shed some light on the realities behind coordination training as a continuum for the complete development of young athletes aged 6 - 18.
1. Coordination & Young Athletes
Largely considered a singular facet of athletic ability, it is not uncommon to hear coaches, parents or trainers suggest that a given young athlete possess "good" or "bad" coordination.
This generalization does not reflect the true nature of the beast, or specific features that combine to create coordination from a macro-perspective. Coordination is, in reality, comprised of several different characteristics:
Balance - a state of bodily equilibrium in either static or dynamic planes
Rhythm - the expression of timing
Movement Adequacy - display of efficiency or fluidity during locomotion
Synchronization of Movement - harmonization and organization of movement
Kinesthetic Differentiation - the degree of force required to produce a desired result
Spatial Awareness - ability to know where you are in space and in relation to objects
While many of these traits have great overlap and synergy, they are unmistakably separate and can, in fact, be improved in relatively isolated ways. That's not to suggest that your training programs should necessarily look to carve up the elements of coordination and work through them in a solitary manner. Just a notation intended to show that coordination as it relates to young athletes can be improved at the micro level.
2. Coordination - Can You Teach Young Athletes?
The answer, in short, is yes.
Coordination ability is not unlike any other biomotor; proficiencies in strength, speed, agility and even cardiovascular capacity (through mechanical intervention) can be taught, and at any age.
The interesting caveat with coordination-based work, however, is that its elements are tied directly to CNS development and therefore have a natural sensitive period along a chronological spectrum. The actuality of sensitive periods tends to be a contentious topic amongst researchers and many coaches. Some of these individuals are not satisfied with current research and are therefore not eager to believe in their existence and others who accept sensitive periods of development to be perfectly valid. It's worth pointing out that I am in no way a scientist or researcher, but have read numerous books and research reviews on the subject and feel satisfied that they do exist and can be maximized (optimized for a lifetime) through proper stimulus.
This "optimization" issue is the true crux of the matter. Especially during the very early years of life (0 - 12 years) the CNS contains a great deal of plasticity, or ability to adapt. This plastic nature carries through the mid-adolescence, but then significantly decreases from there. Many mistake this point as an implication that the human organism cannot learn new skills in any capacity once their CNS has passed the point of being optimally plastic, but this is not true. Skill of any athletic merit can be learned at virtually any age throughout life. What the plasticity argument holds is that these skills could never be optimized if they were not introduced at a young age.
Why Michael Couldn't Hit: And Other Tales of The Neurology of Sports is a fascinating book by Dr. Harold Klawans. Klawans presents a review of his prediction that Michael Jordan, one of the greatest athletes of all time, would not become an extraordinary baseball player during his attempts to do so with the Chicago White Sox.
Dr. Klawans contented that because Jordan did not learn or practice the specific motor and hand-eye aspects of hitting baseballs when he was young, no matter how great an athlete he was, he would never be able to do so at an advanced level.
Inevitably, Dr. Klawans was correct.
The case for neural plasticity suggests that during the formative years of growth, it is imperative that young athletes be introduced to all types of stimulus that fuel improvement to the elements of coordination listed earlier. This is one of the very critical reasons that all young athletes should play a variety of sports seasonally and avoid any sort of "sport specific" training. Unilateral approaches to enhancing sport proficiency will meet with disastrous results from a performance standpoint if general athletic ability, overall coordination and non-specific load training is not reinforced from a young age.
This bring us to the final myth...
3. Teenage Athletes Are 'Too Old'
Now, while there is truth to the matter that many of the sensitive periods for coordination development exist during the preadolescent phase of life, it would be shortsighted to suggest that teenage athletes should not be exposed to this type of training.
Firstly, much of the training of coordination takes the form of injury prevention. Any sort of "balance" exercise, for example, requires proprioceptive conditioning and increases in stabilizer recruitment. With "synchronization of movement," large ROM and mobility work is necessary. "Kinesthetic differentiation," by definition, involves sub-maximal efforts or "fine-touch" capacity that is a drastically different stimulus than most young athletes are used to in training settings.
Beyond that, there is the matter of motor skill linking. According to Jozef Drabik, as much as 60% of the training done by Olympic athletes should take the form of non-direct load (i.e. non-sport-specific). To truly stimulate these rather advanced athletes however, one option (which is a standard during the warm-up phase of a training session) is to link advanced motor skills (coordination exercises) together creating a complex movement pattern.
For example:
Run Forward ---> Decelerate ---> 360 Jump ---> Forward Roll ---> Tuck Jump
Or
Scramble to Balance ---> 1-Leg Squat ---> A Skips ---> Army Crawl ---> Grab Ball/Stand/Throw to Target
In each of these patterns, we have represented:
Spatial Awareness
Synchronization of Movement
Balance (dynamic and static)
Movement Adequacy
Kinesthetic Differentiation
Rhythm
I have used warm-up sequences just like these with high school, collegiate and professional athletes from a variety of sports.
Brian Grasso has trained more than 15,000 young athletes worldwide over the past decade. He is the Founder and CEO of the International Youth Conditioning Association - the only youth-based certification organization in the entire industry. For more information, visit www.IYCA.org.
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2 Lessons on Success - Taken from Youth Sports Training
Most professional trainers - whether they are fitness gurus or sports performance experts - may not ever take the time to realize that much of what we hold true and dear in our pursuits of enhancing both the health and ability of young athletes, also translates to the world of business and life as well.
Perhaps this lack of "connecting-the-dots" between the two is more than just something that has been overlooked - it's because the values on which we pride our work with young athletes is far too limited in scope to be accurate.
Let me explain that.
Our industry holds strong to the notion that short-term, "work 'em hard" training situations that involve high intensity on everything and a slow, methodical infusion of skill on nothing, is what best serves young clients in their need to get better (faster, stronger etc) now.
But how often does this gun-slinging approach to life or business prove successful? And can we take lessons from that as it relates to developing young athletes?
How many times do we become handicapped by vein, unplanned and quick attempts to overhaul our businesses or restructure our lives in short periods of time?
Think about it. How many New Year's Eve goals for the impending year have you set (be them business or life alterations) only to find yourself exactly where you were in November come March?
Here's another one for you.
Have you ever crammed for a test or exam?
You know what I mean... Stayed up virtually all night to study for an 8am exam in a subject that you barely even did any homework for during the course of the semester?
Yes, you can put your hands down now - we've all done it!
I'd be willing to bet that you often got great grades using this "the night before" method of studying. Perhaps several "A" report cards were based on study habits just like this? I'll be honest: this is pretty much how I got through college - and I graduated with top honors!
My point is that the end doesn't always justify the means.
You can get an "A" report card by doing solid and consistent work over the semester, or you can get an "A" by following "the night before" method of studying. The end result is the same, but the fallout post-exam is much different. I'll go into details a little later.
Having said all that, I wanted to show you how success in life or business can be obtained by following two basic, but critical components of long-term athlete development training protocol.
Lesson #1The Process Outweighs the Outcome
In our fortune cookie society, we have become very connected to quick-witted quotes from famous people of yesteryear and soothsaying advice from those we hold collectively as esteemed.
But very often, if you're prepared to dig a little deeper, you'll find that the one sentence quote or word of wisdom lacks a true definition unless you take the entire thought into perspective.
Lincoln, Churchill, Keller and even Yoda are amazing examples of wonderful souls who have graced us with single-serving remarks that we take as profound and words to live by. But in every case, the context of what they meant and why they said it dramatically changes when we read their entire biographies or journals and not just the most famous lines they penned.
I say that because we are all familiar with such wonderful metaphorical phrases, poems and song lyrics as:
"Life's a journey, not a destination."
"You know you will never get to the end of the journey. But this, so far from discouraging, only adds to the joy and glory of the climb."
"The journey is the reward."
"Slow and steady wins the race."
But, and let me be frank here: how often do you actually take this advice?
Are you content with developing a 3-, 4- or 5-year plan and able to remain focused on it as the hours, days and months of the path labor on?
Do you even know how to create such a long-term plan?
Again, I point to the fact that we all know and can recite, verbatim, what the prognosticators of success tell us, but without context of what they meant or how to do it, does any of it really amount to anything in our lives?
Enter the world of Youth Sports Training.
"6-weeks to a 6-inch vertical jump increase"
"Faster 40 in 4 weeks"
"Increase bench and squat in 1 month"
We've all broadcast training programs like this.
And if we haven't advertised using these sorts of words, we've most certainly implied the like by selling parents and sports coaches on training programs that are short-term in nature.
Now, although your "Super-Secret-System" for training is top-notch, world-class and unlike anything anyone has ever seen before (and naturally the reason why so many of your young athletes show test/re-test improvements), let me share with you the reality that we must face, but may be missing:
The Human Organism is Designed to Adapt.
Bubble-bursting as this may be, the human body has been created to adapt to the stimulus its presented. In short, you ask a body to jump, it becomes better at jumping.
Same is true for squatting, running, bench pressing or throwing stuff.
Yes, eventually you reach a critical mass and the improvements or gains begin to tail off until a more specific and technically-sound stimulus is presented, but with young athletes (due to their age) everything works.
Everything; Olympic Lifting, Power Lifting, Cross-Fit, Circuit-Training, Plyometrics...
Name it.
It all works in varying degrees. That's the very nature of being young.
Kids get better as a matter of applied demand and therefore there is no such thing as "we test every six weeks to make sure the program is working" because it's going to work. There is no rocket science to that.
Thus, the need for a long-term approach that doesn't just pretend to preach the virtues of, but actually embraces the notion of "The Journey is More Important than the Outcome."
It's not so much where your business or life is now; it's where you want it to be.
And nothing of merit ever happens in a day or overnight.
Same holds true for developing young athletes. Think long-term and where they need to be in time and what it's going to take to get them there - you may be very surprised how much you take the foot off the gas pedal when keeping this context in mind.
Lesson #2Principles First... Values Second
You can get an "A" by studying the night before, or you can get an "A" by diligently tending to your work all semester.
The fact that the outcome is the same seems to imply that the path doesn't matter.
But what about when the exam is over?
Study the night before and I guarantee that every piece of information you crammed into your head will be gone inside of 60 minutes post-exam.
Study consistently over the semester, and your retention of the material will remain with your forever.
And that is a sizeable difference.
In academics, business or life, we can always scrape by. Do as little as possible in a rushed or last-minute type way and still get to the destination or obtain what we want. But buyer beware - there is a shelve life on such practices.
In school, fail to do the work properly and you will never have gained the knowledge. There will be no foundation on which to grow or entertain further study in this area or subject matter.
In life or business, if you fail to take your time, learn the lessons and gain the knowledge, you will be forever condemned to either repeat the same mistakes or retard the grow of your company or soul.
Let's full-circle that back to Youth Sports Training, shall we?
Academics = Cram for a test - get an "A"
Training = Cram as many Plyometrics into a 6-week cycle as you can - improve a vertical jump
Academics = But there is no retention of the information and therefore no knowledge gained or ability to progress in that subject.
Training = But there has been limited technical instruction or tertiary development, so no foundation on which to build.
And before you suggest that in a 6-week training cycle you DO in fact teach technique, let me leave you with this thought:
Could you really teach everything that was necessary in order to competently pass Grade 2 in only 6 weeks study?
Young athletes are organisms that are governed by the principles of human growth and development. We didn't write the laws, nor do we have any ability to alter them.
But they do exist, and any training program designed for young athletes absolutely must keep the principles of the organisms natural development is strong priority over any values (numbers) we want to obtain. Infractions on this will lead to injury and/or limited long-term gain.
Success in business and life really is easy.
Create a plan and diligently follow it. Don't look for short-cuts or try to outsmart the natural ebb and flow of reality. Stick to your guns and understand that slow, methodical and daily effort towards your vision is the only path that has ever proven successful.
Now, look at the last training program you wrote for a young athlete.
Keep the paragraph above in mind, close your eyes, and start again.....
Brian Grasso is the Founder and CEO of the International Youth Conditioning Association. For more information, visit www.IYCA.org.
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Today's guest blog comes from Brian Grasso, the director of the International Youth Conditioning Association.
The Slow Cook Way to Young Athlete Training
The long-term approach to youth fitness and sport training is an essential ingredient and critical component of understanding how to work with clients in this very sensitive demographic. Fitness Professionals must learn to appreciate that with young clients, the goal is not to 'lose weight', 'increase speed' or 'gain strength' - it is to enhance skill. Increases in all biomotors (strength, speed, flexibility and cardiorespiratory) will be secondary benefits that occur naturally and as a result of quality, skill-based training systems.
A few weeks ago, I spoke with legendary strength coach, Joe Kenn, about this very issue.
Coach Kenn is as qualified, respected and 'in-the-trenches' smart as they come. He's served for more than 20 years as a premier strength coach in U.S.-based Colleges and has worked with a litany of past and current stars from a variety of sports.
During our conversation, he offered this advice to parents, coaches and fitness professionals when working with young athletes:
"Cook 'Em Slow"
Although a rather funny way of saying it, Coach Kenn's point cannot be ignored. Training young athletes isn't about focusing on making them better right now - as I've mentioned, the biomotors will increase naturally when proper skill-based teaching is applied - what's critical is to not char them in the process of making them better. Don't 'fry them' on a high temperature. Don't "barbeque'"them until they're crispy. Don't try to "grill" them to a golden brown. Instead, think of training young athletes as heaping them in a crock pot with a bunch of other savory ingredients and then setting the temperature on low.
Let the flavors meld and the ingredients come together in their time. By the end, you'll have a mouth-watering dish that contains flavors and layers of "yummy" that you can't get through any of the "quick cook" methods.
What Do Young Athletes Really Need
Sometimes, it's beneficial to be given sample programs of what to do with young athletes in certain situations. Other times, it's better to understand a philosophy of training. I have found in my career, that appreciating the concept of what to do with young athletes is tremendously more important than the former.
Sample programs allow you to see a system and implement it, but without necessarily understanding why it's been created that way. It's akin to being given a fish versus being taught how to fish. One allows you to be satiated for a day or week, while the other allows you to keep yourself satiated indefinitely.
With young athletes, knowing the "why" behind the "what" is terribly important. Moreover, understanding the universal laws of development that govern all human growth - and how they are applied to programming for young athletes - will allow you to create specific programs that are compatible with your given situation.
When working with young athletes the acronym "M.O.L.D." provides a perfect backdrop for understanding what, specifically, are the musts of training this particular demographic.
Movement is Critical for Young Athletes
"M" stands for one of the most important tenants governing young athlete training - Movement Must Dominate.
Although this seems like an absolute 'no-brain' reality, I am constantly amazed how many times it is breached within the fitness and sport training world with respect to young athletes. Kids and teenagers don't belong sitting on strength training machines producing force. And they certainly have no business performing 'cardio' on static pieces of machinery, either. This is true for so many reasons.
Just watch a young person in their natural environment. They move. Constantly. This desire to play, run, skip, hop, throw things and climb is not a product of "ants-in-the-pants" or any other form of contemporary "illness" as defined by modern society (ADD for example). The neurology of human growth and development shows that during the young periods of life, the CNS is in constant "gathering" mode.
As young people, we are learning. Our bodies, governed by our CNS, are wired to explore movements, environments and situations. Kids don't mean to 'get into things' - they are being instructed to by an ever-changing, always-learning CNS that is requiring continual input. Not only should this reality be honored and respected, it MUST be enhanced within the training systems of young athletes.
If your training program for young athletes involves moving and producing force through an unregulated and free manner, then you are most assuredly on the right track. Run, jump, throw, kick, hop, skip...that kind of stuff.
Young Athletes.... The Key is Communication
The second letter in our acronym, "O," stands for simply this - Open to Communication Variances.
The "Lombardi-style" coaching system doesn't work. You can't just bark orders and think that every young athlete you train is going to be listening. With coaching, one-size DOES NOT fit all. Just like physical ability, size, relative strength and potential, the way a young athlete needs to be communicated with is specific to that child or teen.
Now, I'm no fool. I've spent nearly 15 years in the trenches and know full well that when you have a group of kids (say 20 six-year-olds) getting to know them well enough and being able to provide individual attention to them is challenging to say the least. But that doesn't mean individualized communication isn't possible. It just takes a system.
Over my years working with kids, I have found that every one of the young athletes I've trained fits somewhere into the following category:
1. High Motivation/High Skill
2. High Motivation/Low Skill
3. Low Motivation/High Skill
4. Low Motivation/Low Skill
A brief overview of the template that shows how to communicate with each of these young athletes is as follows:
1. Delegate - Look to get this young athlete involved in the training and planning process. Have them lead warm-ups for the group. Have them create the warm-up within the boundaries of your system. If they are older, have them help you co-coach your younger groups. Keeping this young athlete engaged is a critical part of keeping them excited about the training process and provide a perfect communication scenario.
2. Guide - This young athlete doesn't require more motivation - they need to enhance their skill. Rather than trying to incite them positively (because they're already incited!) slow them down and guide them through the process of skill increase slowly. Breakdown complex exercises into specific stages and teach them in a whole-part-whole method. Communication will be automatically improved.
3. Inspire - This young athlete is great at everything, but lacks the necessary motivation to produce consistent effort (likely due to pressure from other coaches or their parents). Don't "ride" them or even ask them to work harder - they will tune you out quicker than you can say TRX! Instead, talk with them about what inspires them. What gets them excited? We all have a switch on the inside that can turn on when the situation is a quality and inspiring one for us. Find where there switch is and help them turn it on.
4. Direct - Don't put this young athlete on the spot - even in a positive manner. They crave autonomy and the ability to just "blend in." So give it to them. Provide instructions for the group at large and then quietly be sure that they know what is expected of them in the up-coming exercise or drill. Once they realize that your communication with them will be non-threatening, they will deem your training environment a "safe" one and start to open up. That's where the fun will start!
How Do Young Athletes Learn?
"L" brings us to learning. Just like with "O," we must understand that young athletes learn in different ways and at varying speeds.
Quick and easy rule of thumb - Explain what the exercise is. Demonstrate it. Explain it again. And then ask them to explain it to you.
This equates to a "Tell, Show, Tell, Converse" method of teaching and dramatically accelerates the learning process. It also provides a divergent way of instruction so that all the young athletes in your group can learn in the manner that best suits them.
Young Athletes.... Why Training is WRONG
Sounds funny doesn't it?
Don't train young athletes.
But it brings us back full circle to where we started.... "Cook 'Em Slow."
The most important thing you have to remember is that your job is not to make young athletes better - it's to enhance their skill. When quality skill exists, it can be build upon to introduce and produce even more skill over time.
And just a quick word to those who may be concerned... If a coach or parent asks you if their young athlete will get faster or stronger with your "slow cook" method of training, your answer is YES!!!
Just because we aren't focusing on enhancing the biomotors doesn't mean they won't improve. As I've mentioned already, kids get faster, stronger and more flexible automatically with skill-based training. Human growth and development as seen to that for us.
So that's it. An easy philosophy that covers what you need to know about training young athletes.
No more excuses.... The training effects and increases will come. Just be sure to keep the temperature gage locked on "low!"
Brian Grasso has trained more than 15,000 young athletes worldwide over the past decade. He is the Founder and CEO of the International Youth Conditioning Association - the #1 certification for Youth Fitness and Youth Sports Performance. For more information, visit www.IYCA.org.
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Today's guest blog comes from Brian Grasso.
The Youth Fitness and Sports Training explosion has happened.
More than $4 billion are pumped into the niches of personalized training and coaching for young people every year in the United States alone (Wall Street Journal, November 2004) and roughly 1 million kids and teens hired a Personal Trainer in 2006 (msnbc.com).
Given those stats and the enormity of both the problems (youth obesity and sports-related injuries) as well as the market size (see above) you'd think that we, as a profession, would have a relatively good working knowledge of how young people need to be trained and guided through a physical education process.
Unfortunately, this is as far from the truth as it gets.
I won't bloviate or preach.
I won't reveal my thoughts regarding how ineffectual we choose to be when working with this demographic.
And I certainly won't use any sardonic overtones about the role of responsibility we should employ when opting to work with such a sensitive and cherished client base.
I will simply appeal to your sense of logic and intelligence.
For the purposes of this article, let me say this:
"Kids" is a term I will use to encompass everyone who inhabits the ages of 6 - 18.
Athletes and Non-Athletes alike.
Miniature superstars, bench-warmers and the overweight, will all be lumped under the same umbrella.
And simply stated, I do this because the development parameters of physical stimulus needed for ALL "kids" is the same - at very least in the beginning phases of training spectrum.
Training stimulus with this demographic is guided, primarily, by physiology.
You train to the organism, not the apparent needs of the young athlete or any potential concerns - for example, increasing the speed of an 8 year old running back or arm strength of a 10 year old pitcher would amount to "apparent needs" of a young athlete. Attacking measures of calorie restriction and "fat loss" protocol would be examples of "potential concerns."
Instead, your focus must be on the organism itself.
What a young organism needs to experience in the way of physical stimulus can largely be deduced by chronological age. Certainly biological age (relative body maturation), emotional age (psychological maturation) and even personality (temperament) can all be factored into the equation, but I have found in my 13-year career that chronological age determents can be successfully applied in 90% of the cases. The remaining 10% can be accounted for through proper coaching and identification.
Having said all that, the following is a brief rundown of the physical needs of 'kids' based on chronological age:
6 - 9 Years Old:
Guided Discovery - implying that Coaches and Trainers must create games and exercises that involve a variety of movement and guidelines in terms of execution, but allow the 'kids' to explore on their own. This phase is terribly critical for establishing "Athletic Intelligence" and sets the seeds for increased complexity of training in the future
Outcome-Based Coaching - Coaches and Trainers must restrict their commentary and praise to that of "outcome" oriented verbiage. For example, when asking a 7 year old to pick up a medicine ball and throw it forward using a chest-pass motion, provide praise on that and that alone with respect to successful execution. Comments pertaining to form are not required and can impede the natural development of "kids" with respect to establishing "Athletic Intelligence."
10 - 13 Years Old:
Learning Exploration - Not dissimilar to Guided Discovery, "kids" must still be encouraged to discover what proper execution feels like on their own. However, as emotional maturation increases (and while neural plasticity or adaptability is still high) it is also critical to start teaching the essence of primal patterns. Educating "kids" on how to produce and resist force, create angles or accelerate/decelerate becomes an increasingly important part of the training process.
This is a rough overview. I admit it.
But learning exactly how to work with "kids" in a training environment is a process of education unto itself.
Just know this for starters:
It's not about Sets & Reps - it's about instructing technique through a developmental process.
There's more, MUCH more I need to cover... And fortunately will be able to.
Next month I'll be back with another installment.
Until then, re-read the above.
The "kids" are worth our best effort.
Brian Grasso has trained more than 15,000 young athletes worldwide over the past decade. He is the Founder and CEO of the International Youth Conditioning Association - the only youth-based certification organization in the entire industry. For more information, visit www.IYCA.orgRelated PostsThe Truth About Kids and Resistance TrainingDeveloping Young Pitchers the Safe WayPreventing Injuries in Young Athletes
Happy New Year, everyone!
I thought I'd use this first post of 2010 as a way of looking forward to what's on tap at EricCressey.com for the year. In true "Random Thoughts" fashion, here we go:
1. Nate Green just interviewed me for what I think will be a great feature at T-Muscle in the next week or two. It will be similar in structure to this piece Nate did with Dave Tate, which definitely turned out to be an entertaining read. Keep an eye out for it!
2. Speaking of interviews, I'll be doing one with Brian Grasso for the IYCA on Tuesday. Brian's a very forward-thinking guy and I'm excited to catch up with him.
3. Speaking of T-Muscle, I'm finishing up my "What I Learned in 2009" article this weekend. It follows the articles I wrote for 2006, 2007, and 2008.
4. Also coming up in the next month or so will be the release of the DVDs of Mike Reinold and my seminar from November: Testing, Treating, and Training the Shoulder: From Rehabilitation to High Performance. It's being edited as I type this.
5. This January 24, Cressey Performance will be hosting Neil Rampe of the Arizona Diamondbacks for his seminar, . You can register HERE, or for more information on Neil's background, click HERE. If you'd like to see a seminar agenda, please just email me at ec@ericcressey.com.
6. I'll be presenting in Tampa, FL (Jan); Winchester, MA (Jan); Las Vegas, NV (March); and Vancouver, BC (March); and Boston, MA (May) in this first part of 2010. Check out my schedule page for more information on these events.
7. I'm very anxious to hear more of the feedback on Assess and Correct, which has already sold in more than two dozen countries. This is a product I truly believe will help a lot of people, and the short-term feedback we've received since its release in October has been tremendous.
8. At Cressey Performance, our staff has started up what (for lack of a more masculine term) we're calling the Staff Book Club. Each staff member will present on what he learns in a different book each week. I think it'll be a great way to cover more material and keep us all accountable to each other on getting our continuing education done.
9.I'm pumped for more content from Matt Blake in 2010. He's been a fantastic resource for all our athletes and I'm excited to share with you all how Matt and I collaborate to make our pitchers better. I think it'll make for some great content.
10. I'd really like to continue to grow both the newsletter and blog. You can sign up for notifications on both fronts to the right of the screen, if you haven't already.
11. I'm really pumped for all our guys who have found great college choices; it's an exciting time for both the 2010 and 2011 guys. Most recently, CP athlete Adam Ravenelle committed to Vanderbilt on a baseball scholarship. Adam's been with us since before his freshman year, and we're all really proud of him. He actually joins another CP pitcher, Tyler Beede, who committed to Vanderbilt just a few weeks ago. Both guys are in the class of 2011, and join Barrett O'Neill (University of Virginia) and Joe Napolitano (Boston College) as our early committees from that class.
There should be plenty more guys with exciting news along these lines in the months to come as well.
12. I'm really excited to watch Cressey Performance grow in the months ahead. While I was certainly thrilled at the growth we saw (15%) in 2009 and I hope it continues, I am most thrilled at how many clients we've seen change their bodies and their lives since they started up, and how many friendships we've seen cultivated inside CP. If you'd have told me a few years ago that we'd have over 25 people in on Thanksgiving morning, for instance, I would have told you that you were crazy!
In addition to our clients' accomplishments, I'm so proud of our staff. I could never do what I do without such great guys working alongside me, and the best part is that they are insatiable in their desire to get better. We're constantly getting better and it makes every new day fun. The best part is that I feel like it's something that's carried over to our interns, too; there are some really talented people with bright futures coming through here.
13. I'm very excited for the new CP website, which should be done in a matter of a few days. Along those same lines, there is a pretty sweet training and testimonial montage being pulled together about our Elite Baseball Development program. I was actually getting pretty fired up just watching some of the footage that had been gathered thus far.
14. I can't wait to attack all the books and journal articles that are in my stack of "Things to Read" right now. There's too much material to cover, but never enough time!
15. Last, but certainly not least, it'll also be a very busy (but exciting) year for me personally in 2010, as my fiancee Anna and I will be getting married this October. And, even before we get to that, we're planning to buy our first home in the next 4-6 months. Obviously, we're already doing a lot of planning!
Needless to say, I'm looking forward to all of this - and probably a few surprises along the way. Best wishes for 2010, and stay tuned!
Brian Grasso - Your newest DVD, ‘Magnificent Mobility’ cites the importance of delineating the difference between ‘mobility’ and ‘flexibility’ in a training program. What is the difference and when do each apply?
Eric Cressey - Those are great questions, Brian; very few people understand the difference – and it is a big one. Flexibility merely refers to range of motion – and, more specifically, passive range of motion as achieved by static stretching. Don’t get me wrong; static stretching has its place. I see it as tremendously valuable in situations where you want to:
a) Relax a muscle to facilitate antagonist activation (e.g. stretch the hip flexors to improve glute recruitment)
b) Break down scar tissue following an injury and/or surgery (when the new connective tissue may require “realignment”)
c) Loosen someone up when you can’t be supervising them (very simply, there is less likelihood of technique breakdown with static stretching because it isn’t a dynamic challenge)
However, the principle problem with pure flexibility is that it does not imply stability nor preparedness for dynamic tasks. As one of my mentors, Dr. David Tiberio, taught me, we need to have mobile-stability; there’s really no use in being able to attain a given range of motion if you can’t stabilize yourself in that position. Excessive passive flexibility without mobility (or dynamic flexibility, as it’s been called) will actually increase the risk of injury!
Moreover, it’s not uncommon at all to see individuals with circus-like passive flexibility fail miserably on dynamic tasks. For instance, I recently began working with an accomplished ballet dancer who can tie herself into a human pretzel, but could barely hit parallel on a body weight squat until after a few sessions of corrective training. She was great on the dynamic tasks that were fundamentally specific to her sport, but when faced with a general challenge that required mobility in a non-familiar range of motion, she was grossly unprepared to handle it. She had flexibility, but not mobility; the instability and the lack of preparation for the dynamic motion were the limiting factors. She could achieve joint ranges of motion, but her neuromuscular system wasn’t prepared to do much of anything in those ranges of motion.
We went to great lengths in Magnificent Mobility to not only outline mobility drills, but also what we call “activation” movements. Essentially, they teach often-dormant muscles to fire at the right times to normalize the muscle balance, improve performance, and reduce the risk of injury. Collectively, mobility and activation drills are best performed as part of the warm-up and on off-days as active recovery. We’ve received hundreds of emails already from athletes and ordinary weekend warriors claiming improved performance, enhanced feeling of well-being, and resolution of chronic injuries; this kind of positive feedback really makes our jobs fun!
Brian Grasso - You certainly are known for you ability to get athletes stronger. What type of training do you use for adolescent athletes… let me narrow that down (i) a 16 year old with no formal strength training experience (ii) a 16 year with a solid foundation and decent knowledge with exercise form
Eric Cressey - First and foremost, we have fun. It doesn’t matter how educated or passionate I am; I’m not doing my job if they aren’t having a blast coming in to train with me. With respect to the individual athletes, I’ll first roll through a health history and just run them through some basic dynamic flexibility movements to see where they stand. As we all know, there is a lot of variation in terms of physical maturity and training experience at these ages, and I can get a pretty good idea of what they need just by watching them move a bit. In your individual cases, much of my training would revolve around the following:
In the unprepared athlete, I’d go right into several body weight drills – many of them isometric in nature – to teach efficiency. We often see an inability to differentiate between lumbar spine and pelvic motion, so I spend quite a bit of time emphasizing that the lumbar spine should be stable, and range of motion should come from the hips, thoracic spine, scapulae, and arms. Loading is the least of my concerns in the first few sessions; research has demonstrated that beginners can make progress on as little as 40% of 1RM, so why rush things with heavy loading that will compromise form? The lighter weights will allow them to groove technique and improve connective tissue health prior to the introduction of heavier loading. At the start, I’ll emphasize unilateral work; mobility; any corrective training that’s needed; classic stabilization movements (i.e. bridges); and learning the compound movements, deceleration/landing mechanics, and how to accelerate external loads (e.g. medicine balls, free weights). I’ll also make a point of mentioning that how you unrack and rerack weights is just as important as how you train; it drives me crazy to see a kid return a bar to the floor with a rounded back.
In the athlete with a solid foundation, I’ll run through those same preliminary drills to verify that they are indeed “solid” and not just good compensators for dysfunction. Believe it or not, most “trained” athletes really aren’t that “trained” if you use efficiency as a marker of preparedness – even at the Division I, professional, and Olympic ranks; you can be a great athlete in spite of what you do and not necessarily because of what or how you do it.
Assuming things are looking good, I’ll look to give them more external loading on all movements, as the fastest inroads to enhanced performance will always be through maximal strength in novice athletes. As they get more advanced, I’ll start to look more closely at whether they’re more static or spring dominant and incorporate more advanced reactive training movements. Single-leg movements are still of paramount importance, and we add in some controlled strongman-type training to keep things interesting and apply the efficiency in a less controlled environment. Likewise, as an athlete’s deceleration mechanics improve, we progress from strictly closed-loop movement training drills to a blend of open- and closed-loop (unpredictable) tasks.
In both cases, variety is key; I feel that my job is to expose them to the richest proprioceptive environment possible in a safe context. With that said, however, I’m careful to avoid introducing too many different things; it’s important for young athletes to see quantifiable progress in some capacity. If you’re always changing what you do, you’ll never really show them where they stand relative to baseline.
Brian Grasso - Olympic lifts and adolescents… do you use them? Why or why not?
Eric Cressey - Personally, I generally don’t for several reasons. It’s not because I’m inherently opposed to Olympic lifts from an injury risk standpoint. Sure, I’ve seen cleans ruin some wrists, and there are going to be a ton of people with AC joint and impingement problems who can’t do anything above shoulder level without pain. That’s not to say that the exercises are fundamentally contraindicated for everyone, though; as with most things in life, the answer rests somewhere in the middle. Know your clients, and select your exercises accordingly.
My primary reasons for omitting them tend to be that I don’t always have as much time with athletes as I’d like, and simply because such technical lifts require constant practice – which we all know isn’t always possible with young athletes who don’t train for a living. Equipment limitations may be a factor (bumper plates are a nice luxury). And, to be very honest, I’ve seen athletes make phenomenal progress without using Olympic lifts, so I don’t concern myself too much with the arguing that goes on. If another coach wants to use them and is a good teacher, I’m find with him doing so; it just isn’t for me, with the exception of some high pulls here and there.
Brian Grasso - Basing off of the last question, do you teach Olympic lift technique to pre-adolescents?
Eric Cressey - I don’t. It’s not to say that I wouldn’t be comfortable doing so with a broomstick or some PVC pipe, but when I consider the pre-adolescents with whom I’ve worked, I just can’t see them getting excited about all that technique work for one category of exercises. Olympic lifting is a sport in itself, and I think it should be viewed that way.
Brian Grasso - My subscribers know that I believe as much in deceleration training as I do in any sort of speed enhancing-based work… How do you improve speed and deceleration habits?
Eric Cressey - We’re definitely on the same page on this one. In a nutshell, I just slow everything down for the short-term – starting with isometric holds. Every change of direction has a deceleration, isometric action, and acceleration; I’ve found that if you teach the athlete how his/her body should be aligned in that mid-point, they’ll be golden. My progressions are as follows (keep in mind that you can span several of these progressions in one session if the athlete is proficient):
Slow-speed, Full Stop, Hold > Slow Speed, Full Stop, Acceleration > Slow Speed, Quick Transition, Acceleration > Normal Speed, Full Stop, Hold > Normal Speed, Full Stop, Acceleration > Normal Speed, Quick Transition, Acceleration
With respect to reactive training methods (incorrectly termed plyometrics), we start with bilateral and unilateral jumps to boxes, as they don’t impose as much eccentric force (the athlete goes up, but doesn’t come down). From there, we move to altitude landings, and ultimately to bounce drop jump (depth jumps), repeated broad jumps, bounding, and other higher-impact tasks.
Finally, one lost component of deceleration training is basic maximal strength. All other factors held constant, the stronger kid will learn to decelerate more easily than his weaker counterparts. So, enhancing a generally, foundational quality like maximal strength on a variety of tasks will indirectly lead to substantial improvements in deceleration ability – especially in untrained individuals.
