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Tóm tắt nội dung (trích từ tài liệu gốc): 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
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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
info@ontargetpublications.net
www.ontargetpublications.net
Library of Congress Cataloging-in-Publication Data
Boyle, Michael, 1959-
Advances 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 created by www.ebookconversion.com
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 na�ve, 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 short-cutting 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 wave for a surfer, the perfect program is elusive. In the
past ten years I have ridden a roller coaster that probably makes me appear
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[Cuối tài liệu]
side working alone.
Concentric vs eccentric
Concentric shortens the muscle; eccentric lengthens, ie in biceps curls the
concentric action brings the wrist toward the shoulder; eccentric returns the wrist
to the side.
Isometric vs isotonic
Isometric changes the muscle tension without changing the length; isotonic
changes the muscle tension while changing the length.
Origin vs insertion
Origin of a muscle is the stationary attachment site of muscle to bone;
insertion is the mobile attachment end site.
Primer mover, synergist, antagonist
Prime mover is the main muscle that carries out an action; synergist assists
the prime mover; antagonist performs the opposite action.
Planes of Movement
Sagittal, Frontal, Transverse
Sagittal refers to forward or backward; frontal (aka coronal) refers to side to
side; transverse refers to rotational.
Sagittal plane motion would include forward and backward motions, like
sit-ups, back extensions or biceps curls. The sagittal plane cuts through the
center of the body, so the motion is front to back or back to front, including
straight forward running. Squats involve flexion (forward motion) and extension
(backwards on the way up), so would fit mostly into the sagittal plane.
Frontal plane motion would include leaning from left to right as in
sidebends and lateral raises. Picture jumping jacks for a good image of
movement along the frontal plane.
Transverse plane motion is the hardest to comprehend because the plane is
horizontal as it divides the top from the bottom. It's hard to get our heads around
it being a rotating action. The main thing to remember is rotation.
An example of a transverse plane exercise would be floor to overhead
diagonals with a medicine ball, and a transverse activity might be swinging a
golf club.
Continuing Education
Books
Anatomy Trains
Thomas Myers, Leon Chaitow, D. Juhan
Athletic Body in Balance
Gray Cook
Bigger Faster Stronger
Greg Shepard
Brawn
Stuart McRobert
Core Performance
Mark Verstegen
Diagnosis and Treatment of Movement
Impairment Syndromes
Shirley Sahrmann
Goals!
Brian Tracey
How to Win Friends and Influence People
Dale Carnegie
Low Back Disorders, Second Edition
Stuart McGill
Mechanical Low Back Pain
James A. Porterfield, Carl Derosa
Muscles
Testing and Function with Posture and Pain
Florence Peterson Kendall, et al
Physical Examination of the Spine and Extremities
Stanley Hoppenfeld
Seven Habits of Highly Effective People, The
Stephen R. Covey
Starting Strength, Second Edition
Mark Rippetoe, Lon Kilgore
Strongest Shall Survive, The
Bill Starr
Trail Guide to the Body, Third Edition
Andrew R. Biel
The Trigger Point Therapy Workbook, Second Edition
Clair Davies, Amber Davies
Ultimate Back Fitness and Performance
Stuart McGill
Ultra-prevention, The 6-week Plan That
Will Make You Healthy for Life
Mark Hyman, Mark Liponis
DVD Training
Functional Strength Coach 3.0 DVD Series
A Joint by Joint Approach to Training
Michael Boyle
Visit Perform Better for details
Online Webinars
Strength and conditioning webinars from a variety of presenters
Visit strengthandconditioningwebinars.com
Continuing Education Seminars
MBSC Mentorship
See bodybyboyle.com
Perform Better One-day Workshops
Perform Better Summits
Gray Cook's Functional Movement Screen Course
See performbetter.com for the above
For regular updates as our thinking evolves, new insights, photos, videos
and explanations of anything in the book that may have been confusing, and
for quick suggestions to your most complicated programming questions,
join your peers at StrengthCoach.com.