ADVANCES IN FUNCTIONAL TRAINING Michael Boyle PDF

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Advances in Functional Training Advanced in Functional Training Training Techniques for Coaches, Personal Trainers and Athletes Michael Boyle Introduction Mark Verstegen Foreword Alwyn Cosgrove On Target Publications Santa Cruz, California Advances in Functional Training Training Techniques for Coa...

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Advances in Functional Training

Advanced in Functional Training Training Techniques for Coaches, Personal Trainers and Athletes

Michael Boyle

Introduction Mark Verstegen Foreword

Alwyn Cosgrove

On Target Publications Santa Cruz, California

Advances in Functional Training Training Techniques for Coaches, Personal Trainers and Athletes Michael Boyle Introduction: Mark Verstegen Foreword: Alwyn Cosgrove Cover photo: Scott Cronk Cover athlete: Ingrid Marcum Copyright © 2010, Michael John Boyle ISBN: 978-1-931046-01-5 All rights reserved. Printed in the United

States of America using recycled paper. No part of this book may be reproduced or transmitted in any form whatsoever without written permission from the author or publisher, with the exception of the inclusion of brief quotations in articles or reviews. On Target Publications P. O. Box 1335 Aptos, CA 95001 USA (888) 466-9185 [email protected] www.ontargetpublications.net Library of Congress Cataloging-in-Publication Data

Boyle, Michael, 1959Advances in functional training : training techniques for coaches, personal trainers and athletes / Michael Boyle ; introduction Mark Verstegen ; foreword Alwyn Cosgrove. p. cm. Includes bibliographical references and index. ISBN 978-1-931046-01-5 (pbk.) 1. Athletes--Training of. 2. Physical education and training. 3. Exercise. I. Title. GV711.5.B68 2010 613.7’11--dc22 2009038240 eBooks

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To Cindy, Michaela and Mark Because of the three of you my life is better every day

Table of Contents

Introduction Foreword Preface Advances in Functional Training Reconsidering Functional Training Choosing Functional Exercises Mobility and Flexibility The Joint-by-Joint Approach Movement Screening The Functional Movement Screen Influence of the Functional

Movement Screen Movement Diagonal Pattern Adding Strength to Dysfunction FMS Examples in Team Settings FMS Case Studies FMS and the Strength Coach Assessing Strength, Flexibility and Mobility The Bodyweight Squat Full Squats Mobility Drills Soft Tissue Therapy Foam Rolling Rolling versus Massage Static Stretching Shortened Muscles Active-Isolated Stretching

Injuries Injury Reduction Pain in Exercise Tendinitis or Tendinosis Injury Prevention Suggestions Upper-Body Injuries Rotator Cuff Support Anterior Knee Pain Glute Medius and Adductors in Knee Pain Single-Leg Training and Knee Pain ACL Injury Prevention Adductors and Sports Hernia Sports Hernia Prevention Sports Hernia Rehab The Core The Approaches in Core Training

Core Stability Core Terminology Anterior Core Training Glute Activation and the Core Rotational Training Core Advances Awareness in Rotational Training The Core Exercises Core Stability Exercises Quadruped Progression Supine Progression The Superficial Core The Hips Understanding the Hips The Psoas and Iliacus Back Pain TFL Cramping

Weakness in the Hip Muscles Hip-Dominant Exercises Hamstring Group Hip-Extension Exercises Cardiovascular Training Conditioning for Athletics Fiber Type Work Capacity Model Physiological versus Performance Testing Using Physiological Testing Specific Conditioning for Athletics Off-Season Conditioning Preseason Conditioning Long Cardio versus Interval Training Interval Training Programs

Interval Training Methods Heart-Rate Monitoring Implementing Interval Training Beginning the Program Interval Training Modes in Detail Running and the Female Athlete Training Endurance Athletes Pain Site versus Pain Source The Endurance Athlete’s Program Developing Athleticism Power Development with Olympic Lifts Teaching the O Lifts Cleans versus Snatches Teaching Snatch Variations Alternatives to Olympic Lifting Testing Elasticity versus Power

Developing Elasticity Training for Speed Sprint Speed Speed or Acceleration Start Tips and Drills Increasing Sprint Speeds Sport-Specific Training Balance and Instability Training Losing Power with Age Equipment Choices Equipment Choices Slideboard Training Medicine Ball Training Sled Training for Athletics Sled Pushing TRX Suspension Training Kettlebells

Exercises Choices The Basics and Single-Leg Training Squats Gauging Squat Depth Knee Issues with Squats Front Squats Developing a Safe Squatting Style Pelvic Position during Squatting Coaching the Bodyweight Squat Deadlifts Trap-Bar Deadlifts Deadlift Benefits Pressing Exercises Benching with Chains Training the Combine Bench Overhead Athletes and Overhead Lifts Strength Comparisons

The Strength Chart Developing Single-Leg Strength Pelvic Stabilizers Classifications of Single-Leg Exercise Progressive Range of Motion Single-Leg Progressions Posterior Chain Training Determining Weight for Single-Leg Squats Single-Leg Exercises Facilitating the Glute Medius Single-Leg Strength Program Design Program Design Basics Program Design Objectives Program Design Structure

Developing Power and Speed Strength Programming Essentials of a Sound Program Training and the Central Nervous System Circuit Training Peripheral Heart Action Hypertrophy Training for Athletes Body Types HIT The Mythology of Hypertrophy Concurrent or Conjugated Periodization Choosing a Training System Periodization Westside System Daily Leg Training

Sample Programs Four-Day Workout Programs Three-Day Workout Programs Two-Day Workout Programs Low-Budget Programming Static Stretching and Mobility Circuits Plate Circuit Ten-Rep Circuit Day Three Workout Variations MBSC Summer 2007 MBSC Summer 2008 Four-Day Program, Day One Four-Day Programs 2009 MBSC Program Goals Training Program Flow Warm-Ups Progressions

Speed Development Lower-Body Strength and Balance Progressions Core Training Program for Clients with Back Pain Upper-Body Strength Program In Closing Final Thoughts Terminology Planes of Movement, Sagittal, Frontal, Transverse Continuing Education

Introduction

I was extremely honored when Michael asked me to write the introduction and to lay the foundation for what you are about to read by taking a look back at our first meeting, and where our beloved field was at the time. In the early ‘90s, I was a young, idealistic strength and conditioning coach in one of the best positions in college sports. I felt a deep responsibility for my athletes and had a desire to leave no ethical stone unturned, and eventually I left the NCAA setting to

create what would become the first independent performance facility in the country, which I called the International Performance Institute. As glamorous as that sounds, I was alone, in a sea of tennis courts and kids at the Bollettieri Sports Academy, now IMG, in Bradenton, Florida. We had no facilities, staff or resources to do much, and had to earn our way, which is what fuels a naïve, focused coach with undeniable determination. In hindsight, these limited resources were probably the greatest blessing of all time, as this necessitated a creative, systems-based approach. In time, we built a young, eager team, running an integrated system of mindset, nutrition,

movement and recovery. Over the course of four years we made do with what we had, and were honored to support top performers in tennis, football, soccer, baseball, basketball, from juniors to professionals. In the old days before there was what’s now called functional training, a performance industry, and yes, before there was the internet and the associated internet experts providing information overload, there was a time when we heard or read — on paper! — of someone doing something special, usually somewhere between the European Union, Australia, Asia or the Americas. This is how and when I first met

Michael. He had seen a story in Outside or Smithsonian Magazine on our group, and convinced his family to vacation in Florida, where he could drop in and evaluate firsthand. A month later, we were busy training athletes as Michael sat quietly on the sideline. I had no idea what he was thinking as he observed our controlled chaos through which we rolled thirty pros and a few hundred eight- to eighteen-yearold kids that morning. Michael was raised by wonderful parents who were educators in hard Boston. His consistent, striving efforts in New England had him coaching the NHL Bruins, Boston University Hockey, and creating Mike Boyle Strength and

Conditioning, pumping out athletes in factory-type fashion — including the first true Combine preparation success — and often these all in the same day. So you can see how Michael would be a hard person to set back, but those were his words of description within the first thirty seconds of our talk that day. What could have set him back? Perhaps being welcomed with open arms during a time when the strength and conditioning industry was high on testosterone, ego and insecurity, and low on respect and openmindedness. I had made one simple request: Would he present a talk to our team over our short lunch break? In retrospect, what surprised him was probably our

unexpected culture, pulling him in, welcoming him with open arms, our desire to learn from and share with him. And I also asked him to give us a completely honest evaluation of our sessions. This set the tone of our relationship, and these are some of the values I hope have positively influenced our industry over the last fifteen years. What does all this have to do with Michael Boyle and his second book on functional training? Everything. I’ve spent my life traveling the world seeking the science and people behind successful systems that drive sustainable performance. This book is a great performance that weaves terrific information into proven, effective game

plans for you to use personally and with your clients. If you want to be successful, look deeper at the biggest takeaway from this book: It is the man and the mindset behind this work that should be studied and celebrated. Michael Boyle’s lifetime of daily dedication to increasing his knowledge, digesting the information into sustainable systems he passionately implements with his own hands is the true secret to success. More importantly has been his courage to share his thoughts, often entertaining and unconventional, on difficult subjects that have challenged all of our beliefs, helping to rapidly evolve our field into what we know today. He

will be the first person to stand corrected, and often does this himself by sharing not just his successes, but thought-stimulating failures, allowing us to learn in all ways. In the fifteen years since we first met, we — you included — have created a performance passion, molding a cottage industry into a true global platform that reaches outside athletics and into the game of life. Growth itself is not always positive; growth with integrity is. Our society is plagued, from sedentary adolescents to adults, to shortcutting athletes. The reactive medical model is completely broken, and it has become obvious the true solution lies in proactive options across mindset,

nutrition, movement and recovery. It is up to our performance industry to provide scientific, personalized and efficient systems to lead people to happy, healthy and fulfilled lives. We have a long way to go to in creating a valid, reliable and trusted solution. The only way to do this is together, with open minds, studying, researching, sharing and elevating others as we go. This is the culture of that early meeting that has acted as the foundation and game plan for growing this industry with benevolent leaders like Michael Boyle, Gray Cook, Greg Rose, researchers and the many others who meet Chris Poirier of Perform Better’s high bar to offer our industry educational

value with values. I believe you will find this book to be an insightful, system-based approach to make sense of information overload during this rapidly evolving time in our space. If there is one person to capture this, with his brash yet thoughtful views built through sustainable successes, it is by a man at the absolute top of his game, Michael Boyle. More so, I hope you walk away with what makes him so successful as a professional. Seek insight into the system to grow professionally, while deepening your passion and responsibility. Michael follows in the contagious state of evolution of the great Al Vermeil, and I hope you’ll follow his

footsteps for the betterment of our field. Mark Verstegen President/Founder Athletes’ Performance Creator of the Core Performance System

Foreword

In the world of cooking the chef who has been awarded the most Michelin stars is thought to be the best. In acting a multiple Oscar winner is probably considered number one. In sports? The most championships or gold medals. In strength and conditioning we have no such external measure. No checks and balances for our peers to mark off. It doesn’t help that our field is subdivided into strength coaching,

powerlifting, personal training, functional training and assessment, all with their own ideas as to who’s right and who’s wrong. But out of all of that there is one name that commands respect across our entire field: Michael Boyle. I first met Michael in the winter of ‘96 or ‘97 at a Perform Better seminar in New Jersey. It was one of those moments in a young fitness coach’s career when he realizes if he wants to improve, he needs to study this guy’s work. Fast forward ten years and I’m presenting alongside Michael at a similar event. As I listened to his talk, 25 years and 25 mistakes, it was one of

those moments in a ten-yearsolder fitness coach’s career when he realizes yet again if he wants to improve, he needs to study this guy. And then the final ah-ha moment was when I was on stage that day presenting. Michael sat in the audience taking notes; my first glimpse of him, pen in hand, startled me and I lost my train of thought. I found myself wondering what a guy like me had to offer him in terms of training information… but that’s not how he thinks. He is constantly improving and elevating his own standards. So when you study his work, you are not only getting the results of his more than twenty-five years at a very successful sports training career, you are

also getting twenty-five years of Mike’s own education, from books, seminars and private conversations with his peers. It has been said you should seek out and study people who have “been there and done that.” I think that’s a fallacy. It is better to study those who have been there and done that and are still doing it! Our field is changing so fast these days you need to keep up with people who are still on the cutting edge. High performance athletic talents seek out Michael Boyle to take them to new heights. Real world people send their kids to him because they know he’s just as good at the other end of the spectrum.

And coaches like me go to visit him and we send our staff to learn from him. This book contains what Michael has learned and practiced since the publication of his first book on functional training, Functional Training for Sports. With this book you not only stand on the knowledge contained herein, but also on all the knowledge he has absorbed in the last three decades. Enjoy. Alwyn Cosgrove Results-Fitness.com

Preface

We often hear people talk about standing on the shoulders of giants. The true derivation is dwarfs standing on the shoulders of giants. There are numerous historical references to the phrase, but it all comes back to the same thing: Dwarves see farther when they stand on the shoulders of giants. The opportunity is created by the giant and the view is enjoyed by the dwarf. The view of the dwarf surpasses that of the giant only by virtue of the giant. Often there are times when I feel

like Steve Martin in the movie The Jerk, ecstatic because I have been validated by seeing my name in the new phone book. I picture Martin running, screaming “The new phonebooks are in!” Or maybe I’m more like Sally Field at the Academy Awards, “You like me, you really like me.” This book is small tribute to those giants who have taught me so much. I am proud to say I call people like Don Chu and Al Vermeil friends, and that somehow I now manage to get mentioned in the same rarefied air they occupied for me as a young strength coach. There are many other giants, too numerous to mention; I will not try for fear of missing more. Just remember we are dwarves,

and remember who the giants are. I am lucky enough to be living a dream. Years ago I sat at conferences and thought how great it must be to hold an audience’s attention like Al or Don or Vern Gambetta did. Today I get to present alongside these great coaches on the Perform Better tour, living my dream. Even better, I get to do it in the company of family and friends. My children often tag along and meet a who’s who of fitness and strength and conditioning. They only know Mark or Alwyn as friends who sometimes sleep over. They are blissfully unaware of the magnitude of their meetings. I am living proof an average guy

can make it in this business. I was not a great athlete. I did not have a full time job in the field until I was thirty years old. I don’t coach at an athletic superpower. Most of my best published work occurred between the ages of forty and fifty. I fancy myself something of a late bloomer. Hard, consistent work, combined with a lot of caring produces excellent results over time. That I am sure of. I am humbled by readers, email writers and seminar participants every day. Books continue to sell and websites prosper, all validating the work I love. I am most humbled by the many I taught who continue in our profession. There is no greater reward for your work than to

realize you have inspired a young person to enter your field. Training is simple. A friend said it eloquently: Push something, pull something, and do something for your legs. Add a few rollouts and you have a total body workout. It’s not the what as much as the how. How often, how many? In many cases, just plain how. One leg or two, bars or dumbbells? The truth is, if we keep it simple and hard we will probably be okay. My life has been a journey in which I wandered from a 110-pound York set to powerlifting to something we called strength coaching. Eventually I passed through strength and conditioning on my way to becoming a performance

enhancement specialist. The beautiful part of the journey is I have some great people with whom I walk. Along the way I watched others follow the same path. Some lose their way. Some stop in the middle of the path and lie like tired dogs, content they have found a destination when in fact they are only partway through the journey. Those at the beginning of the journey seem to laugh at those of us nearer to the end. It is so easy to feel brilliant when you are young and indestructible, not so easy when entrusted with the training of those other than yourself. I love Oscar Wilde’s quote, “I am not young enough to know everything.” I

hope young strength coaches continue to read my work and benefit from someone who is farther down the road. I just know I have not stooped too long at any point to lie down and I have no intention of doing that; I love to search and to learn. The perfect program is to me the Holy Grail. Some day I will be able to look at someone and know exactly what I want to do and why. I can’t say that now. These next pages outline the last five years in the journey toward that perfect program. When you train those who make their living from sport, you assume a responsibility. You must now improve another while not hurting his or her

earning potential. When you train someone’s children you assume an even greater responsibility. You hope to make better athletes and better people. Both jobs require great thought and great care. If you are reading this, there is a good chance we are very much alike, and for us, like the perfect w...