MOUNTAIN CLIMBERS FOR PERFORMANCE

BY SEAN DEL BEN, MKIN, CSCS, FMS LVL.2, FRC         Every boot camp instructor and personal trainer in the world uses mountain climbers as a method of conditioning. Usually, the clients butcher the technique with the trainer standing idly by.   Typically, for no other reason than they don’t know why they are prescribing this exercise.  With knowledge…

3 EXERCISES TO PREVENT ACL TEARS

BY SEAN DEL BEN, MKIN, CSCS, FMS LVL.2, FRC  ONE ARM FARMER’S WALK Reference Img: ACL tears can occur via contact and non-contact means Lateral trunk motion during bilateral and unilateral landing and cutting movements often leads to excessive knee valgus.  Excessive knee valgus will put your ACL at risk for injury. Many athletes lack the neuromuscular…

HOW TO FIT STRENGTH TRAINING INTO YOUR RUNNING SCHEDULE

BY SEAN DEL BEN, MKIN, CSCS, FMS LVL.2, FRC       How should you fit strength training into your busy running schedule? As a runner looking to work a strength training routine into your running program, you must first ‘keep the goal, the goal’.  In this case, the goal is to become a better…

ROLE OF STRENGTH TRAINING IN TRACK & FIELD

BY SEAN DEL BEN, MKIN, CSCS, FMS LVL.2, FRC   Reference Img: Andre de Grasse Strength Training at Altis What is the role of strength training in track & field?  Recently I had the great experience of attending the 1st annual International Conference of Athletics Excellence here in Vancouver.  This conference included some of the…

COMPLEX TRAINING CAN MAKE YOU MORE EXPLOSIVE

BY SEAN DEL BEN, MKIN, CSCS, FMS LVL.2, FRC   Use complex training to training multiple athletic attributes simultaneously. I have been asked many times by athletes and training enthusiasts how to best condition multiple athletic attributes (such as strength, power, speed, endurance) at the same time.  So the purpose of this article is to…

WEIGHTED EXPLOSIVE EXERCISES: JUMP HIGHER & SPRINT FASTER

BY SEAN DEL BEN, MKIN, CSCS, FMS LVL.2, FRC   Do explosive exercises, performed with weights, make you more explosive in your sport? This article aims to serve as an introduction and reveal whether or not loaded explosive movements are necessary.  If so, which types of athletes they are best suited for. I will focus…

IMPORTANCE OF GENERAL PHYSICAL PREPARATION

BY SEAN DEL BEN, MKIN, CSCS, FMS LVL.2, FRC General physical preparation should form the foundation of your athletic development program. There is a common trend taking place in training for all sports.  Players and coaches often design the training they do in the weight room to closely mimic specific sport movements.  Often it may feel necessary…

EXPLOSIVE TRAINING DONE RIGHT

BY SEAN DEL BEN, MKIN, CSCS, FMS LVL.2, FRC Vince Carter had decent explosiveness Explosive training will develop athletic attributes such as sprinting, and the vertical jump, amongst others. Today, more than ever, athletes are at risk to be confused as to which methods will be the most effective for improving their explosiveness in their…

BOX JUMPS – WHY DO WE DO THEM?

BY SEAN DEL BEN, MKIN, CSCS, FMS LVL.2, FRC   Box jumps – why do we do them? I find that the box jump is one of the more misunderstood exercises.  I have myself questioned what their purpose is and have heard many other coaches question them as well.  Yet I have only stumbled across negatively biased articles which…

JUMP HIGHER & PREVENT INJURY PART 2 – HIP STABILITY

BY SEAN DEL BEN, MKIN, CSCS, FMS LVL.2, FRC   Hip stability will help you jump higher.  In Part 1, I discussed the role of hip mobility in your ability to jump higher and prevent injury.  Once sufficient mobility has been attained, it is important to control this mobility by developing stability at the hip joint.  As…

JUMP HIGHER & PREVENT INJURY PART 1 – HIP MOBILITY

BY SEAN DEL BEN, MKIN, CSCS, FMS LVL.2, FRC   Sufficient hip mobility is extremely important for all athletes.  Performance training is more than just how heavy, and how fast you can move a weight.  Performance training is also about allowing your joints to move in a full range of motion.  A combination of pre-requisite mobility, and…

MENTAL TOUGHNESS CAN BE DEVELOPED

BY SEAN DEL BEN, MKIN, CSCS, FMS LVL.2, FRC   Everyone should try to mimic the Mamba Mentality Develop mental toughness in your athletes’. The amount of work that an athlete performs directly relates to how strong and conditioned they will be for their respective sport.  This work also related to how much mental toughness…

TRAINING CUES CAN MAKE A BIG DIFFERENCE

BY SEAN DEL BEN, MKIN, CSCS, FMS LVL.2, FRC Ma Jianping of Ma Strength providing detailed training cues Training cues can make a big difference in the results your clients, athletes, or patients achieve.  As such, I believe that one of the most important concepts that a strength & conditioning coach, personal trainer, physiotherapist, etc.,…

CLUSTER TRAINING FOR GREATER STRENGTH AND POWER

BY MASON TAN, BKIN   Introduction   Countless methodology exists in the world of Strength and Conditioning when it comes to developing a successful program to meet the goals of various athletes. Depending on the phase that a particular athlete is in, whether they are starting their off-season, going into pre-season, in-season, or approaching a…

WHY SHOULD RUNNERS STRENGTH TRAIN?

BY SEAN DEL BEN, MKIN, CSCS, FMS LVL.2, FRC   The main difference between a marathon champion and 20th place is efficient technique.  That’s right, the key to improving your running performance may not solely be improving your V02 max, if at all depending on your current experience.  Once your V02 max reaches your genetic potential,…

ECCENTRIC OVERLOAD PART 2 – INJURY PREVENTION

BY MASON TAN - BKIN, FMS INTRODUCTION   In Eccentric Overload Part 1 – Sport performance, we identified the benefits of eccentric overload in terms of sport performance. For this second part, we will be identifying the other benefits of eccentric overloading, mainly in injury prevention. To begin, let’s first look at how a muscle…

HYDRATION IS KEY

By Stephanie Dang, Registered Dietitian STAYING HYDRATED IS IMPORTANT FOR ATHLETIC PERFORMANCE, BUT IT'S ALSO CRUCIAL FOR YOUR OVERALL HEALTH.   INTRODUCTION   Now that summer is here, you’re going to be sweating a little more and needing some extra fluids. Staying hydrated is important for athletic performance, but it’s also crucial for your overall health.…

SPORTS NUTRITION: MYTH OR FACT?

IF YOU WANT TO REACH YOUR FULL ATHLETIC POTENTIAL, YOU NEED TO TAKE YOUR NUTRITION AS SERIOUSLY AS YOU TAKE YOUR TRAINING. THERE IS A LOT OF CONFLICTING NUTRITION INFORMATION OUT THERE, SO LET'S GET TO THE BOTTOM OF THE MOST COMMON SPORTS NUTRITION MYTHS AND FACTS.   INTRODUCTION   You can’t out-train a bad…

ECCENTRIC OVERLOAD PART 1 – SPORT PERFORMANCE

BY MASON TAN - BKIN, FMS   Introduction   Research has shown that your muscles are stronger in the eccentric (lengthening) phase of a movement, compared to the concentric (shortening) phase of a movement. Changing pace or direction quickly can be achieved by first decelerating (eccentric) followed by an explosive movement (concentric), the longer you stretch a muscle the…

A CHANGING LANDSCAPE: HOW STRENGTH AND CONDITIONING HAS HELPED EVOLVE REHABILITATION

BY KEVIN VALCKE - CLINICAL PHYSIOTHERAPIST   INTRODUCTION   When the words “physiotherapy” or “rehabilitation” get muttered around a strength gym, it traditionally hasn’t been words of praise. Often times, it is riddled with criticism and mockery. As a young physiotherapist, I can certainly see why. Decades of disconnect between the two professions has seemed…

YOUTH STRENGTH TRAINING: MYTH BUSTED

BY MASON TAN, BKIN, FMS INTRODUCTION   Before going into the topic of youth strength training, let’s have a look at NBA players from different eras who had 2 completely different career outcomes. 1. NBA hall of famer, Michael Jordan entered the league without prior experiences in the weight room. After being pushed around by the physical Detroit…

MOVE SMOOVE: ASSESS YOUR RISK FOR INJURY PRIOR TO TRAINING HARD

BY SEAN DEL BEN, MKIN, CSCS, FMS LVL.2, FRC INTRODUCTION   Have you ever watched the fluidity and grace with which Steph Curry and J.J Redick seem to dominate against their more athletic competition?  Neither of these players ‘wow’ you with their gross motor abilities such as brute strength, or their raw explosive ability in…

VISUALIZATION: THE KEY TO MENTAL PREPARATION

BY TOMMY NIXON   TAKE TIME TO ENVISION THE GAME   Before a match-up, research the opposing team and picture what you will do to exploit their weaknesses and take away their strengths. Things to consider: Who are you guarding? How will you stop them? How do you think they will guard you and what…

SPORTS INJURY PREVENTION: STRONGER, BETTER MOVEMENT

BY DR. TONY MCDOUGALL INTRODUCTION   Sports injury prevention, it has become the latest hot topic for Sports Medicine and while a google search will get you lots of hits for “sports injury prevention”, many of these articles will barely scratch the surface on the topic, offering banal advice like “stretch more” or “wear a…

HOW TO UTILIZE POST-ACTIVATION POTENTIATION TO INCREASE POWER

BY MIGUEL OLFATO, S&C INTERN AND UBC KINESIOLOGY UNDERGRADUATE   This is a guest article written by Miguel Olfato.  Miguel is a strength and conditioning intern at Saltus, as well as a Kinesiology undergraduate student and athletic trainer at UBC. An avid basketball fanatic, Miguel is pursuing a career in strength and conditioning. The intent of…

SPEED & POWER TRAINING MISTAKES TO AVOID, PART 4: UNSTABLE SURFACES

INTRODUCTION   At Saltus, one of our mandates is to educate athletes on appropriate training methods and principles. However, several poor training practices have emerged recently on social media that set a poor example for young athletes. Gimmicks aren’t better, better is better. This is the fourth installment in our blog series that highlights ill-advised training practices.…

DEVELOPING SPEED AND VERTICAL JUMP WITH THE SQUAT

BY FARAZ DAMJI, S&C INTERN AND UBC KINESIOLOGY UNDERGRADUATE This is a guest article written by Faraz Damji.  Faraz is a strength and conditioning intern at Saltus, as well as a Kinesiology undergraduate student at UBC.  An avid basketball fanatic, Faraz is pursuing a career in sports medicine. The intent of this article is to…

HOW TO RECOVER WITH LOW-INTENSITY EXERCISE

INTRODUCTION   In his book “Training Systems,” Charlie Francis defines recovery or regeneration to be the: continuous management of muscle tension/spasm, accelerated removal of the effects of fatigue, rapid restoration of body energy systems and substrates, and improved ability to renew physical activity without wasting unnecessarily the energy of the athletes. Low-intensity aerobic exercise, or…

IMPROVING YOUR ATHLETICISM WITH THE DEADLIFT

BY MIGUEL OLFATO, S&C INTERN AND UBC KINESIOLOGY UNDERGRADUATE   This is a guest article written by Miguel Olfato.  Miguel is a strength and conditioning intern at Saltus, as well as a Kinesiology undergraduate student and athletic trainer at UBC. An avid basketball fanatic, Miguel is pursuing a career in strength and conditioning. The intent of…

SPEED & POWER TRAINING MISTAKES TO AVOID, PART 3: OVER-CONDITIONING

INTRODUCTION   At Saltus, one of our mandates is to educate athletes on appropriate training methods and principles. However, several poor training practices have emerged recently on social media that set a poor example for young athletes. Gimmicks aren’t better, better is better. This is the third installment in our blog series that highlights ill-advised training practices.…

SPEED & POWER TRAINING MISTAKES TO AVOID, PART 2: ALTITUDE TRAINING MASKS

INTRODUCTION   At Saltus, one of our mandates is to educate athletes on appropriate training methods and principles. However, several poor training practices have emerged recently on social media that set a poor example for young athletes. Gimmicks aren’t better, better is better. This is the second installment in our blog series that highlights ill-advised training…

SPEED & POWER TRAINING MISTAKES TO AVOID, PART 1: AGILITY LADDERS

INTRODUCTION   At Saltus, one of our mandates is to educate athletes and trainers with regards to appropriate strength and conditioning (S&C) principles in order to improve the landscape of athletic development in British Columbia and Canada, especially with younger athletes.  Highschool athletes these days have a remarkable work ethic and desire to improve.  Coaches…

HOW TO TRAIN FOR BASKETBALL, PART 3: PROGRAMMING AND PERIODIZATION

PROGRAMMING AND PERIODIZATION   Strength and conditioning involves the development of physical and physiological characteristics that contribute to increased sport performance.  These qualities include, but are not limited to, aerobic and anaerobic power, speed, strength, power, agility, change of direction (COD) ability, and core strength.   While these characteristics are relatively straightforward to develop on their…

HOW TO TRAIN FOR BASKETBALL, PART 2: GAP ANALYSIS

SHOULD WE HAVE COMBINES?   Athletic testing is somewhat controversial in sport, as the ultimate indicator of performance will always be the athlete’s sport-specific skill level.  The reigning NBA MVP and 4-time NBA Scoring Champion Kevin Durant failed to do a single bench press repetition at 185lbs during the 2007 NBA Draft Combine, yet he…

HOW TO TRAIN FOR BASKETBALL, PART 1: NEEDS ANALYSIS

BASKETBALL NEEDS ANALYSIS   Before creating any strength & conditioning program, first one must conduct a needs analysis to determine what physical characteristics are required in the sport.  Basketball is classified as an intermittent team sport (ITS), and requires periods of activity that span across varying intensities, distances and durations (McInnes, Carlson, Jones and McKenna,…

CONTEMPORARY PROBLEMS IN BASKETBALL STRENGTH & CONDITIONING

INTRODUCTION   Basketball is one of the world’s most popular sports. In Canada, the popularity of basketball is at an all-time high, which may be attributable several cumulative factors, such as the 20th anniversary of the National Basketball Association (NBA) in Canada, the illustrious career of two-time NBA Most Valuable Player (MVP) and global sports…

THE ERGOGENIC EFFECTS OF CAFFEINE

CAFFEINE AND PERFORMANCE   After talking with other coaches and athletes, it seems that caffeine is one of the most underrated and underutilized training aids in strength and conditioning.  This is surprising considering that the ergogenic benefits of caffeine supplementation are well documented in the literature. Caffeine is taken as a pre-activity supplement in order to…

WHAT IS SALTUS?

BEHIND THE SALTUS NAME   At Saltus Athletic Academy, our vision is to foster a collective passion for Canadian sports and to cultivate a culture of tradition and excellence in competition by providing gifted athletes with the necessary environment to develop the athleticism and talent they need to reach their full potential. We aim to…

HOW TO BE A GREAT COACH: BRUCE LEE AND THE ART OF COACHING

THE POWER OF SPORT   Sport has the power to transcend all barriers in contemporary society, as race, gender, sexuality, religion, status, education, socioeconomics, intelligence – the roots of politics themselves – seemingly lose all relevance once athletes come together onto their chosen battlefield and immerse themselves in the sanctuary of sport, and time stands…

CULTIVATING CANADIAN SPORTS CULTURE

WHY DOES CANADIAN SPORT STRUGGLE?   In sports, conditioning is paramount.  All else being equal, the strong, quick, powerful, agile, and efficient athlete will always dominate the weak, slow, and uncoordinated athlete.  Given this common knowledge, why then in typical Canadian athletics is formal strength and conditioning an afterthought?  In the typical Canadian athletic program, largely…