Youth Athlete Strength Training

When should my kid start a training program? A question that is posed to all strength coaches alike since the vast majority of athletes playing competitive sports are youth athletes. This means that the vast majority of strength and conditioning centers will probably have a solid number of youth athletes (ages 9-16). Every coach will have a different answer, and I believe it lies in your definition the phrase “training program.” At TP, we follow the Long Term Athletic Development plan (LTAD). Simply put, each age group will have a structured plan, how structured that plan may be is dependent on the age group. The younger the athlete, the less traditionally structured the program is. (And to be honest, we like to throw out everything a textbook might say about how to train a youth athlete).

So… when should my kid start training? The answer is yesterday! Just like any other profession, strength coaches have stereotype, and that is we make all of our athletes lift heavy weights all the time. While this may be true for some coaches… it couldn’t be further from the truth for us. Don’t get me wrong, lifting heavy weights is essential, but only in the appropriate setting. This stereotype makes people shy away from sending their kid to strength coach, when in actuality, hiring a certified professional could be the best investment you make for your athlete’s career. But if we don’t just lift heavy weights all the time, what do we do with youth athletes?

We teach them how to use their body’s while making the sessions as engaging and fun as possible. For kids under the age of 13, training will more often than not look like games and obstacle courses than lifting. Kids do not want to hear “hey, you got 3x10 on back squat, tempo of 31X.” They want to hear “hey, this is a race! You need to carry this ball over these boxes….first one back wins!” As simple as this may sound, youth training can truly be structured play. You can incorporate the same squat pattern in any number of ways without having to actually “squat.”

A typical youth session may look something like this:

1. 8 minutes obstacle course warm up

2. 10 minutes shuttle sprint race

3. 10 minutes sled race grocery shopping

4. Bear crawl-crab walk- single leg balance ball catch 3x10 each

5. Multi-position start to sprint- prone swimmers- single leg box jump

6. Seated stand up to sit down- push up position cone drop

Now, I’ll give an example of a typical high school level athlete’s session:

1. 12 minutes- Linear based dynamic warm up

2. 10 minutes- A-Skip progression SS 10 yd sled push (match skip prog)

3. 10 mintes- 10 yd sprint SS 10 yd sled tow at 30% bw (3:1)

4. Trunk and Spine work

5. Power/ Plyo block

6. Strength Block

7. Accessory Block

Now, doesn’t one of those sessions look way more fun than the other? They are more similar than you think! The obstacle course warm up takes all of the components of the linear dynamic, and smashes them together in one fun course. The shuttle sprint race gets athletes to sprint as fast as they can, while changing directions, just like a 10 yd sprint and 10 yd sled tow would. The bear crawl to grab walk to single leg balance is just trunk and spine work smashed together! I can go on, but you get the point! It’s all the same movements, just presented in a different way for different levels of athletes.

At the end of the day, we want athletes to enjoy training, and create a positive relationship with the gym. Once they start to grow up, and their sport gets more serious, so will their training. Youth strength training has a negative stigma attached to it, and I believe that comes from misinformation and poor coaching. Youth training can be so much more than lifting weights. It can be literally anything that gets kids to engage, learn, develop, and most importantly have fun.

You’ve made it this far, you might as well check out our instagram: here

Or you can checkout an example of a simple warm up drill we use with our youth athletes: cool video

How to Implement the A-Skip Progression into Your Speed Program (PT 2)

There is a list of complimentary exercises that you can pair with the ASP. Exercises can either help teach the pattern, prepare the athlete to sprint, increase rate of force development (RFD), increase ground reaction force (GRF), increase joint range of motion, or even potentiate muscles before sprinting. When teaching a pattern, it is best to keep the athlete in similar positions throughout the session, and repeat that pattern for the remainder of the session. Once the progression has been taught, exercises selected to pair with the progression should either be a regressed and loaded movement, or a progressed and explosive movement.

Lets dive deeper into the qualities associated with acceleration in relation to sprinting. Acceleration is the rate of change of the velocity of an object with respect to time. From an isolated stance, we must get the mass of the athlete up to speed as quickly as possible (in most instances). This requires high amounts of horizontal force production, longer ground contact times, and lower stride rates. Athletes who lack adequate strength will have lower top end speeds, and take a longer time to get to those speeds. This is why we must develop strength before considering moving fast. In order to match the qualities associated with acceleration, use drills that have a longer amortization phase (longer ground contact time), and horizontal force application. 

Early in sprint development, movements are typically slower with a greater emphasis on force development rather than speed. In order to keep the emphasis on force development, pushing/towing a sled is often prescribed. The load on the sled is heavier, and speed of the movement is slowed. Appropriate loading parameters can vary anywhere between 30-120% of the athletes body weight. Anything below 30% is reserved for movement teaching, or loaded sprinting. It is imperative that coaches do not prescribe excessive loads for sprinting. Research suggests that loads exceeding 30% of an athlete’s body weight can lead to altered sprint mechanics, which takes away from sprint development. 

At the end of the day, the athlete needs to practice the movement. Pairing the A-skip with movements that share similar qualities in body position, amortization length, and force production will not only help teach the progression, but you will further develop all qualities associated with sprinting. 

If you have any questions, please let us know!

Thank you for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

How to Implement the A-Skip Progression into Your Speed Program (PT 1)

We have covered what the ASP is, now it is time to program it into your speed development program! 

In the very beginning, as I have mentioned several times before, this is a teaching tool! Most novice athletes lack proper strength and coordination when it comes to sprinting. Our goal with the ASP is to use it as a warm up drill before sprinting, but before we can do that, the athlete must demonstrate movement mastery so it does not over tax the athlete’s readiness level. The parameters for this discussion are as follows: 

Age: 16

Sport: Baseball/football

Position: Wherever you need me coach

Time of Year: Winter

Training Duration (Sprint only): 60 minutes

Being a multisport athlete, post peak height velocity, we can assume that this student has a solid athletic background and should be able to progress through our ASP relatively quickly…. but let's not get crazy yet. 

The first 10-12 minutes of the session will include our dynamic warm up and group preparation series. The goal of the warm up is to elevate the athlete’s readiness level by prepping the joints for specific movements, inducing thermogenesis, increasing blood flow to the working muscles, and tuning up the central nervous system for work. Since we use the ASP during our acceleration focus days, our warm up will match the necessary qualities associated with acceleration mechanical and physiological demands. Typically, the segment length of the warm up is 10-20 yards. Since this is the beginning of our athletes training, and we do not want to negatively affect our training, the segment will be on the shorter side (10 yards). If the athlete requires any “special” warmup drills that we noted from our screening process, we will include this as well. 

We then move into the plyometric section of the day. This portion will be 8-10 minutes in length, with plenty of rest opportunities between sets. Acceleration qualities include a longer amortization phase (longer ground contact time), and high force output. We are forcing the body to get out of a stand still position, and up to speed as quickly as possible. Our plyometrics will match these qualities. We will either go with “Hurdle Hops” or a “Broad Jump” series. I will save the “why” behind these drills for another post, but essentially these drills develop the same qualities associated with the ASP and acceleration. This helps get the athletes mind ready for the focus of the day. 

After plyometrics, we move into the technical/ strength section of the session. This is where we implement the ASP. Later in the training cycle, the ASP will be used as a plyometric, but as I said before… we are still in the teaching phase of the progression. We love pairing other drills with the ASP, but we have to be cautious not to over fatigue the athlete and take away from their learning ability. Drills such the wall drill, sled tow/push, and arm drill are appropriate and share similar qualities with the ASP. The ratio of reps for the ASP to other drills should favor the ASP heavily (3-5:1-2). Segment length for the ASP should stay between 10-15 yards depending on which stage the athlete is able to complete. This will be the longest segment of the progression lasting between 15-20 minutes. 

We conclude the session with sprints. The early stages of speed development will not include many sprints. Since our focus is acceleration, the distance will be kept under 10 yards. This is the shortest segment of the session lasting 7-10 minutes, with ample opportunity for rest between bouts. A personal preference of mine is to keep to the theme of the day (acceleration teaching) I will either keep the athlete in a 2 point linear start stance, or baseball start stance. A volume of 4-8 sprints with a recovery period of walking back to the starting line +15-30 seconds (maybe more if I need to make a coaching cue). 

In the very beginning, rest periods should be longer between segments. Learning a new skill requires as much focus as possible. Intentionally fatiguing the athlete will take away from their ability to learn, and prolong movement mastery. Once there is a foundation of movement competence, we can start building some work capacity with our speed sessions; keeping in mind that it all depends on the goal of the session. If we are trying to run as fast as possible that day, the parameters of previously mentioned completely change, and work capacity shouldn’t even be a thought in your head!

Thank you for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Why the A-Skip Progression Should be a Pillar of Your Speed Program (Pt 4)

Now that we know what the ASP is, we must decide when it is appropriate to use it. At Total Performance, we use the ASP as a teaching tool and warm up progression. Clearly, if we ask a novice athlete to demonstrate the power progression of the series, the athlete will surely fail in the beginning. Just as well, if we ask an elite athlete to repeat the basic fundamentals of the progression, they will not get enough of a stimulus to elicit a positive training response. 

Typically athletes who lack strength, speed, and proper sprint mechanics will need to spend more time learning the ASP compared to more advanced athletes. So, if you are working with this type of athlete, the speed session should consist primarily of drills, and plyometrics. The end of the session will consist of sprint variations that match the goal of the session . This is a similar approach I take with more advanced athletes as well who may have just finished their sport season. I still want to improve their sprint ability, but I want to give the athlete a break from the grind of their sport season, which typically involves a ton of sprinting!

The first few levels of the progression can seem quite slow, and without inspired coaching, athletes will lack intent behind the drill, and it becomes a waste of time. In order to keep the athlete in tune with the drill, I will often combine it with either a sled drill, wall drill, arm drill, or a sprint. Coaching this progression requires “feel.” The athlete needs time to practice, but we don’t want them marching up and down a 50 yard stretch of turf. Typically, 10-20 yards is an appropriate distance because they have enough distance to get several reps, but not too long to mentally fatigue the athlete. Once we get to the power and bounding stages of the progression, volume must be more carefully considered as these are high level plyometrics that can fatigue athletes quickly. If you say the goal of the session is to run as fast as possible, and then you prescribe 15 minutes of repeated 30 yard bounds, you are not going to see the fastest times. The athlete is now sprinting in a fatigued state, and we must be careful not to overtrain the athlete. 

Next week will continue our discussion with this progression. The later stages of the progression are high level plyometrics. We will dive into the physical adaptations associated with plyometrics and how it translates to sports performance.

Thank you for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Why the A-Skip Progression Should be a Pillar of Your Speed Program (Pt 3)

As an athlete builds movement efficiency and strength, the advanced segments of the ASP should be picked up with relative ease. However, if an athlete has a slow rate of force development (RFD), whether it is due to a lack of strength or speed, they will struggle. Simply practicing the movement will only go so far if they do not have a solid foundation of strength to operate on. As I have taught this progression to athletes of every level, from novice to elite, I have observed that the athletes that have prior training/playing experience will be able advance through this progression quickly. 

After “A-Skip Continuous” mastery, we can now expose the athlete to the “Power Skip.” The rhythm of the movement and the amount of ground contact during the movement both change, and it can be awkward at first. This is the first time in the progression that the athlete will have to demonstrate similar force development rates to that of sprinting. In every level prior to power, the athlete will either have one foot on the ground or two. In the power progression, there is never a moment in time where the athlete will be supported by both legs. This is why it can be difficult for athletes who may not have a strength base to perform the movement; they simply lack the ability to support their body weight on one limb in a dynamic fashion. When introducing the power rhythm, I will give them an “Alternate Single Leg Pogo” drill. This gets the athlete familiar with the new movement, and gives the coach an opportunity to see if the athlete is truly prepared for the power skip. Both legs remain “locked” (with slight flexion of the ground knee) and they begin to hop forward. Every 3 hops they switch legs, always landing on one leg, never two. Then we will introduce the A-position by flexing the hip when alternating between hops, “Individual Power Skip.” Finally, every hop will require a rapid flexion/extension of each leg, as they power skip for the prescribed distance. 

The final progression of the ASP is “Linear Bound.” This progression demands the most from the athlete, as they are now bounding off one leg onto the next. We are looking for the repeated horizontal and vertical force displacement as they bound for the prescribed distance. As I have mentioned previously, athletes must be efficient when redirecting ground forces for this movement. If they are not, the bound will be relatively small, and they will not be able to repeat the movement with any sort of coordination or speed. 

Now that the ASP is mastered… There is a whole other can of worms with the Frans Bosch reflex drills that are pretty similar to the first few levels of the ASP, but they require higher levels of movement coordination. I do not know other coaches who use the ASP to prepare for the Bosch reflex, and there is no literature to say that an athlete who cannot complete the ASP shouldn’t use the Bosch reflex progression. But, I have noticed that an athlete that struggles with the later phases of the ASP usually struggles with the Bosch reflex. 

Next week I will begin to go into the who, what, when, where, why, and how behind the ASP. I will also introduce the Bosch reflex, and the differences between the two drills. 

Thank you for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Why the A-Skip Progression Should be a Pillar of Your Speed Program (Pt 1)

The A-skip progression (ASP) is a tool that helps to develop proper sprinting posture, quality joint stiffness, and joint kinematics required for high level sprinting. Athletes of every level are taught the progression, and depending on their level of development, it is either used as a warm up tool, or a teaching tool. This is an extremely valuable drill for performance coaches. This drill has a high return on investment, and multiple skill levels of athletes can work simultaneously, while being on their own progression level. This makes the ASP a staple of our  speed program. 

It does not take a genius to recognize that if we struggle with an activity at half speed, there is a small chance that we will be able to perform the same activity at full speed with any level of coordination. In performance training, we take the same approach to teaching new drills to our athletes. We move from slow controlled movements, with long isometrics in key positions before advancing to dynamic movements that require a high level of coordination. The ASP is no different

In the very beginning, we start with an in-place iso A-March. This level requires the athlete to get into a “90/90” position which means 90° of hip and knee flexion. The down leg is straight, and if we are cueing arm mechanics as well, the opposite shoulder of the down leg is extended with the same side shoulder flexed. This level allows a coach to correct form while simultaneously giving the athlete time in the new position. If an athlete is struggling to stay balanced, and shows no sign of improvement, do not rush to progress. Give them more time in the position and combine some corrective exercises that target the same working muscle groups/movements to help hammer home the drill. 

After mastery of the in-place iso A-March, we can now begin to move forward. A-March w/ pause now requires the athlete to repeat the same movement for a predetermined distance. I suggest giving the athlete a few steps in between each rep to give them time to think about the movement. If the athlete demonstrates movement competence, we can advance the movement by having the athlete perform the A-March on every step. Either way, there is a brief pause at the top of the movement that clearly separates the up from the down. Another key variable is making sure the athlete strikes the ground directly under their center of mass. High level sprinting requires proper ground contact, and to help ensure this, we ask our athletes to do the same at walking speed. 

The third progression of the ASP is coined Suave A-March. The only difference being there is no pause at the top of the movement. The athlete must perform the A-March in a successive movement rhythm while maintaining quality technique. Again, start by giving the athlete a few steps in between each repetition. As they show progress we can then advance to “every step is a rep.”

We will continue the ASP next week. Just like our athletes, we have to take new information one step at a time ;) ! Once we cover the ASP in totality, we can then discuss why, when, how, etc. Stay tuned!

Thank you for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Velocity Based Training or Percentage Based Training?

There are various ways to prescribe training intensity and volume. Who, what, where, when, why, and how are often debated. At the end of the day, what is going to work best for you and your athletes?  

Force and velocity have an inverse relationship. As force increases, velocity decreases. So, the heavier the load, the slower the speed and the emphasis of the session is strength dominant. If your goal is speed, the load will be lighter, and the bar will move faster. These are the two ends of the force velocity curve. Whether we realize it or not, when we train power athletes, we are attempting to shift this curve up the graph. If we are able to do this, we can now move the same load at a faster velocity. This happens with essentially any form of training, especially those just starting out. The real question lies in which method will produce better results?

Velocity based training alters the intensity of training on a rep to rep basisis. Typically we are measuring the velocity of the bar during concentric contraction. How fast can you move the bar at a given load? Based on the speed of the bar, and the goal of the session, the load is altered to match the emphasis of the session. Each velocity is associated with a different training outcome. Different people have different parameters for each outcome i.e. max strength, strength speed (power high load), or power. In my opinion, if you believe 0.8m/s is associated with power high load, and the goal of the session is to improve power high load, then you better be at 0.8m/s.

Percentage based training dictates intensity based on some form of concentric failure test. Most commonly, they are based around a 1 rep max test. The athlete attempts to lift as much weight as possible for one repetition. We are then able to work at submaximal loads based around this test. With each submaximal load, there is an associated rep scheme that gives the athlete an idea of how many repetitions they should be able to complete. The more reps you can do, the further you are from your potential 1 rep max.

Some would consider volume and intensity the most important factors when prescribing a training protocol. What can affect the completion of the prescribed training is the fatigue level of the athlete. Velocity based training essentially accounts for rep to rep changes in the athlete’s preparedness level by measuring each rep’s speed. For example, if an athlete is attempting to move a load at .8 m/s, and the first set they are able to do this. As the session proceeds, their ability to move at .8 m/s is hindered by fatigue, and they are no longer able to move the same load at that velocity. In order to maintain a bar speed of .8 m/s, we must decrease the load. This can be time consuming, and other variables just as rest, and weight room flow can be effected. If you are prescribing loads based on percentages, you are neglecting the athlete’s current readiness level. So, what may be 80% today, may be 82% tomorrow. While this may seem like a minor detail, but neglecting this few pounds over an extended period time could result in over training.

Velocity based training has shown to better enhance training outcomes such as max strength, and power. This is accomplished by recieving immediate feedback on rep performance. With this feedback mechanism we are able to more accurately prescribe loads for athletes to accomplish training outcomes while decreasing the possibility of over training. However, there is no one solution, or best answer when it comes to training. Velocity based training is great, and performance has been shown to increase when prescribed accurately, but let’s not take away from the credibility of percentage based training. This method of load prescription has been around for a long time, it is heavily researched, and is still extremely prevalent in today’s weight rooms. More so, if an athlete lacks the understanding of maximal intent, velocity based training will be compromised. Without max intent, bar speed numbers are unreliable, and the training outcome will be negatively effected. 

Why Should an Athlete use Supplements?

In the world of sports performance, and recreational athletics, supplements are advertised as magic powders that can enhance your strength gains, make you faster, and help you recover. When an athlete comes to me and asks “what supplements should I be taking?” My initial response is “why?” Why should a high school kid or even a professional athlete consider supplementation? What does their current diet look like? What is their activity level? Often times, when someone thinks they need a supplement, it is because they are missing a piece of their health puzzle.

We must look at the hierarchy of sports nutrition. First and foremost, is the athlete consuming the right amount of calories to accomplish their performance goals? HIgh school athletes that participate in power sports need to gain weight or sustain the weight they are at. This is not always the case of course, but athletic teenagers are energy burning machines. Without proper calorie consumption, the recovery process from training is often slowed, and the adaptation that takes place is slowed as well. Figure out how many calories you burn on a daily basis, monitor heavy and light activity days, and count the amount of calories consumed on those days. This will give you a good idea of why you weigh what you do. 

Once we have established that the athlete is meeting their calorie needs, we then have to ensure they are getting the proper ratio of macronutrients. Proteins, carbohydrates, and fats are all required in a healthy diet. Where athletes should be getting their calories will depend on their lifestyle requirements. An endurance runner will either require carbohydrates, or fats as their primary fuel for competition, while the power athlete will hardly ever tap into their fat reserves during competition. Protein has multiple uses in the body, and people often know that protein intake aids in muscle development. How much of each source is macronutrient is dependent on sport and diet. 

Where the calories and macronutrients are coming from can be addressed next. If the athlete has special dietary considerations like: allergies, vegetarian, carnivore, etc. These cases will often times require supplementation of missing micronutrients. Taste is another big variable in determining where the nutrients are coming from. If the athlete does not like it, they are less likely to buck up, and eat it. 

After considering the where and how, we can now consider the timing nutrient consumption. It has been researched, and generally accepted that there is a time sensitive window after training where our bodies are more nutrient accepting. So, after workouts people will have a protein shake. Some say if you ingest protein during the workout, to protect the muscle. Others will ingest carbohydrates and electrolytes during a workout to prevent fatigue. Pre-workout supplements are also popular as an “energy booster” before training. At the end of the day, timing should be considered if everything else listed above is squared away. 

If all these boxes have been checked, we can finally consider the possibility of supplements. If the athlete is missing any key macro and/or micronutrients, supplements are a great way to supply the body with the missing pieces. If an athlete needs an extra edge in training to attain the last percentage of a lift before fatigue, pre-workout and intra-workout supplements can be the answer.  Ensure that the supplement is 3rd party tested. The National Science Foundation is the gold standard for 3rd party testing. If the supplement as their approval, you know that what bottle says is in their, is actually in their. 

Supplements can be great for enhancing training adaptation and preventing fatigue. However, when someone asks if they should use supplements, there is often a reason why. Not all supplements are bad, and they should not be scoffed at without knowing the facts. They are a viable answer to real problems that may have arisen from special dietary and/or training considerations. 

Thank you for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

The 7 Laws of Strength Training (according to Dr. Tudor Bompa

What separates performance coaches from everyday personal trainers is our ability to develop and appropriately modify a program for athletes. With each athlete that walks in the door, there is a new set of problems that require a completely new set of solutions. There is no “cookie cutter” solution book that will apply to every athlete. There are “laws” of training we must follow, but how these laws are enacted will differ from person to person. 

Develop Joint Mobility: 

Having good joint mobility will help prevent pain and injury down the road. When someone lacks a range of motion at a joint, the body will compensate in some form or fashion to ensure the completion of the movement. Over time, this compensation pattern will lead to muscular imbalances and higher risk of injury. As a species, humans have the same joint set up across the kinetic chain, (ankle, knee, hip, etc). How well we are able to utilize each joint’s movement is different from person to person. Lifestyle demands of an individual will determine how well these joints operate. Knowing this alone, we can not assume the same tool will solve everyone’s problem. In the world of sports performance, the demands of a sport, and the demands of a position within that sport will dramatically alter the training for the athlete. A program we use for a pitcher will differ from that of a wide receiver. 

Develop Ligament and Tendon Strength: 

Often overlooked due to lack of aesthetic qualities associated with healthy ligaments and joints, the importance of having a strong joint capsule is crucial to successful performance. A ligament is a form of connective tissue running from bone to bone, and it helps maintain the integrity of the joint. The tendon has a similar role, but the tendon connects bone to muscle, and aides in force distribution. The majority of injuries do not occur at the muscle belly, but rather at the myotendinous junction. Without a proper training protocol, tendons and ligaments may be inadequately prepared to handle the forces being transmitted through them. Exposing the body to ever increasing stress levels, while allowing enough recovery between bouts of stress will increase the connective tissue’s ability to handle more and more stress. 

Develop Core Strength: 

In this blog, I will define the core as trunk musculature. The trunk not only houses the vital organs of a human, the muscles associated with trunk are supposed to provide a stable surface for the limbs to operate on. Looking at a squat, our hip and leg musculature may be able to handle to perform a 500lb squat, but if our trunk is not up to the task, the lift will surely fail. A less extreme example would be someone’s posture. “Poor posture” will lead to muscular imbalances that prevent efficient human movements like walking, thoracic rotation, trunk flexion and extension amongst many others. When the core is weak/ imbalanced, it negatively affects the performance of other movements. 

Develop the Stabilizers:  

Stabilizers aide in movement ability by stabilizing the active joint will a gesture is being performed. Isometric contractions at the joint prevent joint separation. If a joint lacks stabilizer strength, the prime movers of the joint must now act as stabilizing muscles which in turn take away from performance. Unilateral training, and unstable surface training are different modalities utilized to enhance joint stabilization. In the world of athletic performance, we must be careful not to spend too much time emphasising joint stabilization, since the co-contraction of muscles from each side of the joint can take away from strength and power production.

Do not isolate joints

If your goal is to be better at your sport, and that sport is anything besides bodybuilding, you must develop the entirety of the kinetic chain. There is a time and a place for isolated joint exercises like a knee curl, or hip flexion, do not get me wrong. But, when we isolate muscles, we take away from the body’s ability to coordinate movements. In sports, there are literally a million different body alignments the athlete can be exposed to. While we cannot pre-expose our athletes to all of them, we can enhance inter-muscle synchronization and develop strength in these positions to help enhance performance and prevent injury. 

Focus on the Needs of the Athlete

At the beginning of this blog I said each athlete will have a new set of problems requiring a new set of solutions, and this is true. However, this does not mean we need to reinvent the wheel for each individual. People who play the same sport, or have a similar lifestyle will require a lot of the same training. Variables such as frequency, exercise type, intensity, and volume are often what is changed. There is yet to be discovered a magic exercise tool that will make someone faster and stronger. What people actually require is appropriate exposure to increasing stressors with appropriate rest periods to ensure adaptation. No vibrating belt, or ankle bands will make you lose fat and get faster. Eating right, being consistent in the gym, and a well throughout program will improve your performance. 

Plan for the Long Haul

Too often do I see kids wanting to throw their hardest at 16 years old, or run their fastest as a middle schooler. There is a way to get the most out of the body at each stage of development, but it is often done at a price. Premature exposure to advanced training techniques will often to a short playing career. When exposing a developing body to advanced training methods, you will not get the same amount of adaptation if you were to wait until the athlete was more mature. The stress is often mismanaged, and overtraining ensues. 

Performance specialists are a different breed of coaches. When someone stays up to date on the latest research, can apply the knowledge gained from text and past experience, keep the athlete safe and peak at the right time, the only possible outcome is success. Applying outdated training practices to every client that walks through the door will lead to lack of training adaptation, frustration, and eventually cessation of training. 

Thank you for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Total Performance Screening Process

One of the variables of program design is current athlete ability. How well do they move? Are there any asymmetries between the two sides of the body? How high do they jump… how fast do they run… these are some of the questions we attempt to answer before putting an athlete through any workout regimen. We have created a systemized screening tool that is in no way nationally accredited or certified. But, for our situation, we feel it is the best and most accurate method (at this time) to determine current athletic ability with new clients. 

General Questionnaire: 

This is the first portion of our screening process. This is our chance to get to know the athlete in more ways than one. After the basic screening questions like health history, injury history, current height and weight, and past training history, we like to establish the “why” behind their training. “What brings you to TP today?” Not only does this show the athlete we care, but we use it is a reference point for those who stick around for the long haul. We often lose sight of goals through the mundane routine that can be life. Referencing goals set from the beginning gives the athlete and coach a chance to refocus. 

Functional Movement Screening (FMS)

The FMS is a screening tool used to determine musculoskeletal dysfunction for someone who currently isn’t showing symptoms of dysfunction. The FMS claims to be a predictor of injury, however studies have had mixed results showing the test’s ability to do just that. We use 6 of the current 7 screening methods as a way to test for asymmetries, motor control, and mobility. We do not use the FMS to predict injury. It is a systematized way to set a benchmark of movement ability that we can refer back to, and see if our programming cleaned up the movements. Also, inability to complete certain movements without asymmetry between limbs or pain will determine what exercises go into their program. For example, an athlete that scores poorly on the “Straight Leg Raise” will not be allowed to complete loaded hinge patterns like the RDL. We will prescribe corrective exercises to help the movement, and as they progress through the correctives, they will then be exposed to the RDL. 

Basic Human Movement Ability

Beyond the FMS, we like to get our athletes moving in space. How well do they before basic human movements like the: squat, hip hinge, horizontally press/ pull, vertically press/pull, rotate, laterally bend, and trunk strength. These movements require multiple joints to work in unison to complete the movement. If there is a lack of motor pattern ability, muscular “tightness,” or force leaks, we will be able to more accurately prescribe exercises that target these areas of dysfunction.

Performance Testing

This is the last portion of the screening process. The previous activities acted as a minor warm up for these upcoming tests. Due to the nature of performance testing, we also require our athletes to complete a modified dynamic warm up for athlete safety. Tests include: counter movement jump, static squat jump, broad jump, 10 yard sprint, and the 5-10-5 drill. The size of our facility limits our ability to measure speed outside of acceleration ability. Gaining mass while jumping higher and longer, and running faster  often times tells us that we are doing our job with our athletes. 

In the Future

After collecting data from these screens, and testing the results of our programs we will be able to make these tests more appropriate to our population of athletes. Including things like body composition, 40 yard dash times, possibly a force plate :) will allow us to increase the individualization of athlete programs. This in turn will produce greater results in the gym that will transfer to their sport. 

Thanks for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Consistency: The True Variable in Training

Too often in my young coaching career I have seen people excited to get started in the gym, only to have that flame of excitement quickly burn out. Too often have I been asked to create a program for people looking to get back in shape, or train for a sport; only to check in after a few weeks, and find out they have completed the first work out… and that’s it. There is no secret formula to finding success in your training. There is no magic program that will create the results you are looking for if you do not dedicate the time to the program. When it comes down to it, the only way to get faster, stronger, more fit, is to stay true to the process. 

When I start training a new athlete, I do not immediately throw them into the gates of hell. A lot of coaches enjoy this, as I have come to find out. We attempt to build mental toughness via excruciatingly difficult/ pointless workouts before establishing some sort of training base, and before looking at the needs of the athlete. Besides the science behind this flawed practice of training, if I am looking to establish a consistent routine with this athlete, absolutely destroying them will more than likely prevent them from coming in the next day… and the next… and the next. Once they have recovered from your “session from hell” they have now missed 5-7 days of training time (probably). That is anywhere from 5-14 hours of training volume that could have accumulated, instead they were laying at home, struggling to walk. So, they come back in and we are starting from zero again. Here is your chance to make up for a pointless workout. Instead of going into the session with a mindset of training homicide, we can test the athlete to see where the athlete currently sits physically, and mentally. Run them through an evaluation! Everything from past medical history, to contralateral asymmetries, and work capacity. From there we can create a program that may not challenge YOU as a fitness junkee, but it will challenge your athlete appropriately.  Your athlete is now coming in 3-4 days/ week consistently with adequate rest between sessions, and after a few weeks some big changes have already begun to take place. Here is where a good program has merit, but that is a conversation for another day.

This same principle holds true for general population folks as well. If you haven’t run 5 miles in 5 years, or you haven't squatted your high school max since high school, do not attempt to do so on day 1. If you do not injure yourself, your body will be in recovery mode for years to come (that’s a joke, but really your body will scream at you). Then we see the same pattern, “I’m too sore” or “I’ll come back in a couple of days.” Before you know it, we haven’t exercised in 7 days. When you are unsure of how to begin,  ask a professional like myself for help. We must establish a routine that appropriately challenges your current fitness level. 

However, not all of the blame can fall on the misinformed fitness coach. If you want to accomplish health goals, or get better at your sport, YOU have to spend the time in the weight-room. Whatever program you decide to run, the common variable is consistency. Whether you come in 1 day per week or 7, the volume of training will accumulate, and change will take place.  

Thanks for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

The Importance of Skill Levels

This may seem like an obvious title, of course skill level matters in anything we do in life. Do you expect the same work output from a seasoned professional compared to the wide-eyed intern? The world in the weightroom is no different. As I scroll through social media, an obvious title considering skill level is often neglected when training people. Too often are people thrown in the fire and expected to perform without a negative consequence, and if the individual happens to fail they are often labeled weak, and/or lazy. This is not the case for most situations, and the actual cause for failure is a poorly executed program that failed to be modified to the individuals needs. 

I want to exclude military/special forces training right now. I do not have any experience working with armed forces, and the purpose of their training is to weed out people in order to find the elite of the elite individuals. In my line of work, I am not trying to weed anyone out of the program. The goal for the population I most often work with is to get them to a baseline of performance in order to better prepare them for the rigors of their sport, and future training. With that being said, the population I most commonly work with is the novice population, whether they are young athletes, or general population groups that haven’t spent a lot of time training. 

The phrase “baseline of performance” can be generic, but I believe every coach should attain to get their clients to their baseline before creating a more specific program can be implemented. For example, if an athlete struggles control their landing from a jump I am not going to demand them to land a jump and immediately perform second jump. They do not yet possess the ability to efficiently absorb force from the ground, which means they would not be able to redistribute that force in any controlled manner. There are certain thresholds that individuals must cross before reaching that next level of training. Once they check these boxes, I can confidently increase intensity, variability, etc. 

In the beginning, adaptation is almost guaranteed. Taking someone from 0, and performing any training, you will see great improvements almost immediately across all areas of ability. After a few years of consistent training, those big jumps of improvements have disappeared and one must be particular with their variables in order to accomplish their goals. Accumulating 10+ years of training and so on, the improvements become dependent on a person's ability to plan their variables appropriately to peak for performance, and continually push past their current ceiling. The focus shifts from generic capabilities to emphasizing exactly what the client needs in order to get the best possible performance. 

Be careful scarrowing the internet, looking for new methods of training for you or your clients to perform. One, you don’t know the context of the content unless you communicate with the creator of the content; only then can you pass judgement of the content. Two, know how to dissect what you are looking at in order to decide whether or not you should include the modality, or some variation of it in your training. Three, know the current status of the client being trained! No one should get hurt when training, so when creating a program for anyone, take into consideration these three principles and disaster will be avoided. 

Thank you for your time! If you have any questions, please reach out to us!

Instagram: tp_strength

train@tpstrength.com (Coach Nate)

scott@tpstrength.com

tim@tpstrength.com

Phone: 914-486-7678