I have been coaching High School aged athletes for 13 years now. In that time I have had the amazing opportunity to work with thousands of very motivated young men and women. In my time as a coach there has been some very consistent trends I see with those who succeed in reaching their athletic[…]
Train On Your Feet Regardless of your sport of choice is, you play on your feet. At Outlaw we believe that training should reflect that by training on your feet as much as possible. Now, the glorious thing about training on your feet is that teaches you to use your entire body during the lift. […]
For me, training youth athletes is an extreme passion. 5 years ago if you would have told me that I would be focusing my business around coaching middle school athletes I would have told you that you are crazy. It’s funny how perspective changes over time. I started out with the goal to only coach[…]
The biggest limiting factor in athletic performance in nutrition and the sad thing is that the majority of athletes I talk with have no clue what proper nutrition for an athlete looks like. Now, just to be clear, I am not a nutritionist. However, there are guidelines that every athlete I coach should follow when it[…]
You cannot out train poor nutrition or hydration. Hydration Guidelines ½ of your body weight in water everyday Pre-Training: Minimum of 16oz within 2 hours of training During Training: 4-6 gulps every 10-15 minutes Post-Training: Minimum of 20oz directly following training Nutrition Guidelines Pre-Training: You must eat within 2 hours of training Meal must contain a PROTEIN, FAT, and COMPLEX CARBOHYDRATE. Post-Training: Plan[…]
The skillset required to be successful at Lacrosse is truly unique… There is not another sport that has such high demands for speed, strength, rotational power, and tactical precision. The interesting thing about Lacrosse is that it truly is a running game with a high requirement for strength and power while on the move. Now, knowing[…]
We are one week out from the start to our off-season training programs for Lacrosse athletes which means I am knee deep in with designing the programs we will use over the next 5-6 months. I personally love this time of year. Working with Lacrosse athletes is extremely rewarding because not many of them have[…]
Earlier this week I sent out an article discussing the Force/Velocity Curve and using an athletes physical strength and weaknesses to build a training program that allows them to maximize their training results. (View the Force/Velocity article here)
To take that topic a step forward this article will discuss how an athlete would train to increase their velocity.
For starters, it is important to mention a fundamental rule of strength and conditioning. This is the “S.A.I.D. Principal”
S.A.I.D. stands for Specific Adaptations to Imposed Demands.
Essentially, what this principle says is that the body will adapt to whatever method of training it is given. Simply put if you train to get faster, you will get faster. Likewise, is you train for strength you will get stronger.
As we know from the first installment of this series athletes who have a high need for velocity-based training are those looking to improve their on-field speed and quickness. In weight room metrics these athletes are those who lack in plyometric ability and tend to move barbells at a slower rate of speed.
For these athletes, we assess them in a number of areas…
Yesterday on Instagram, I shared a post from Eric Cressey that talked about what should be the bedrock foundation of every strength and conditioning program. What the post said was this… “If you are fast, train strength. If you’re strong, train speed. If your neither, stop thinking so much and just train” One thing I[…]
At Outlaw: SFR we have one overarching goal that we aim to achieve with all of our athletes…
…we want to develop athletes who can perform at a high level on a consistent basis.
This means that we train them in a way that teaches them how to develop power and explosiveness while simultaneously training them to prevent injuries.
For us, this all starts with how the athletes are introduced to strength training…
In our program, the starting point is called The Futures which is a fundamental training course for athletes ages 12-14 years old.
I started The Futures program in May of 2017 with the goal to teach 12-14yr old athletes how to lift properly and train to be explosive. To date, we have had 40+ athletes complete the program and have seen remarkable results in all testing areas. Our next group of athletes will start training on November 12th. […]