Conditioning, Miscellanous

Free Summer Conditioning Plan for the Collegiate Soccer Athlete

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Here is the updated version of “Primed & Ready. An all in one conditioning guide for the collegiate field sport athlete. Initially designed for soccer players this can be adapted to any sport similar to soccer that needs a solid aerobic system, repeat sprint ability and explosiveness.

Click on this link below to download.

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Conditioning

Free Off-Season Conditioning Plan

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I wanted to share a complete conditioning plan, its free to download. It’s about that time of year where collegiate athletes start to get ready for next season. I know as a former collegiate soccer player, the hard work was done in June and July. If I prepared appropriately then my conditioning would be at a level where I could go straight into pre-season training without missing a beat. Continue reading

Conditioning, Fat Loss

Why You Need to Incorporate Complexes

Correct swing start position
Correct swing start position

Summer is still hanging around, barely. If you want to maximize your time outside complexes can be a great way to get your lift in with minimum time spent indoors. Earlier this summer I wanted to get more efficient in the weight room seeing as I was in season for gaelic football. I had a heavy game and conditioning schedule so based on time restrictions I incorporated more complexes. Fast forward to August and we were crowned Champions of Boston, because of these complexes! I joke, but complexes can be a great intermission in your training for the following reasons. Continue reading

Conditioning

Why You MUST Love & Hate the Airdyne Bike

airdyne cover1 The Airdyne bike by Schwinn is something that if used correctly can have a tremendous impact on conditioning and energy system development. The word “airdyne” strikes fear into athletes and clients alike. This is a typical general reaction when people find out the airdyne will play some part in their workout.

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Books, Conditioning, Week in Review

The Week in Review……

There are some weeks that there are so many books, articles, videos, sporting events and or possibly anything else that catch my eye. This is simply a weekly synopsis of what I came across.

1. Joel Jamieson’s “Ultimate MMA Conditioning”

A must read for all strength and conditioning coaches. Joel breaks down how he gets his fighters in prime condition for their next fight. A great insight into the tailored approach of conditioning he uses. He also dispels the idea that aerobic conditioning is of no use to anyone except long distance runners. You can purchase “Ultimate MMA Conditioning” here.

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Conditioning, Football, Self Improvement

How Colaiste Ide Set Me Up For Life

 
 
 
Colaiste Ide is today known as one of the best resources for American college coaches looking to recruit players to play in the college setting. Jim Conroy and Danny Crowley have to turn people away due to the courses popularity in Ireland. The groundwork was put in by Jim, originally running the course on his own back in the early days of the program. After doing my Leaving Certificate back in  1999 I had no clue what I wanted to do. My points on the leaving had me half way to being a doctor. So close!  After seeing a special on Irish television highlighting the purpose of the course my mind was made up. Continue reading
Conditioning

How to Pass a Medical

Tevez takes his fifteenth medical in 10 years

 

With the January transfer window upcoming for the English Premier League, many players will undergo a medical to prove they are in good condition physically. What exactly does a player go through in attempting to pass the medical? Four Four Two magazine recently ran an article as to what exactly the typical medical is made up of and Millwall FC physio Bobby Bacic also weighs in with Readings Head of Sports Medicine Luke Anthony. The full article can be found here http://performance.fourfourtwo.com/health/injuries/how-to-pass-a-medical

Test 1: Musculoskeletal stability

“We look in depth at the lower lumbar [back] and pelvic region – as these are areas where hamstring and adductor problems can originate from,” says Millwall physio Bobby Bacic.
Score yourself Check for defects in function or muscle tightness when performing simple football moves. “We’ll get players to do leg squats, hop tests and lunges to spot weaknesses,” says Luke Anthony, head of sports medicine at Reading.

Test 2: Heart and health

“A club medical includes cardiac screening with ECG, echo monitor and history questionnaire,” says Dr Ian Beasley, FA’s head of medical services. “There would also be blood tests and a physical examination.”
Score yourself “Players have the same regular bloods as a GP would test for during a check-up, along with urine tests that can detect proteins or acids in the urine, giving an indication of issues such as diabetes,” says Anthony.

Test 3: Isokinetic assessment

“We can calculate the output of the quads and hamstrings,” says Bacic. “They work together and identify weaknesses which may predispose injury.”
Score yourself Do knee flexion and extension drills at different speeds to determine the strength of your most vulnerable joint. An expected range for flexion would be 130 degrees – touch calf to hamstring. An extension: 15 degrees – straighten out knee as much as possible.

Test 4: Deep scanning

“A club will send a player with an injury history to hospital for a magnetic resonance scan. The MRI will look at back, hip/pelvis, knees, ankles and also neck and shoulders for keepers,” says Dr Beasley.
Score yourself If you have private health care, get your heart checked. “Sometimes the transfer fee will also dictate the extent to which a player will have scans. They will have a heart ultrasound if there is a medical history that’s of concern,” says Anthony.

Test 5: Body fat score

“This is something the club dietician would have to look at,” says Bacic. “We would be concerned if a player was over 12 per cent.”
Score yourself Use a body fat monitor to send an electrical signal through your body. The signal travels quickly through lean tissue, which has a high percentage of water and is therefore a good conductor of electricity, and more slowly through fat, to record your percentage.

Test 6: Range of movement

“We look at hip extension range and quad muscle length,” says Bacic. “An unrestricted natural movement through the limb’s full range of motion is what we want to see.”
Score yourself “In the gym use the crossover cable,” says Bacic. “Attach the lower cable around the ankle and the opposite cable at shoulder height and then kick across the body to the opposite hand.”