NEWS & EVENTS
Blog - Athletic Development
  From time to time I'll get a question from one of my athletes about what I do to train. I thought today would be a good day to post my training session, since I took a different approach to how I was designing my program. 1) 10 min dynamic warm-up 2) 15-Yard Sprint (Side Lunge Start): 4x/each side 3) 10,000 lbs Deadlift Marathon (Deadlift weight x sets x reps = 10,000 lbs) Warm-Up 1: 225 lbs x 6 reps Warm-Up 2: 315 lbs x 3 reps Set 1: 365 lbs x 6 reps Set 2: 335 lbs x 8 reps Set 3: 315 x 10 reps Total Poundage: 10,135 lbs 4) Mini-Circuit: 4x through Exercise 1: Vertimax-Resisted Vertical Jumps: 4 reps Exercise 2: Vertical Jumps: 4 reps Exercise 3: Slideboard Rollout: 10 reps Exercise 4: Slideboard Hamstring Curl: 10 reps 5) Vertimax-Resisted Lateral Shuffle-to-Sprint: 10 reps each side That's it! The interesting thing about controlling your lifting by your total poundage (or volume) is that is helps you understand how quickly the weight adds up. For instance, if I had added a 2.5 lb weight plate on each side of the bar for every set I did above, which probably wouldn't have been noticeable at all (5 lbs is only 1.6% increase above 315 lbs), I would have lifted an additional 165 lbs. Start monitoring your total poundage for each training session from week to week. You'll probably be surprised how much progress you're making that you weren't aware of. -Kevin Neeld
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Those of you that know me best know that I'm a bit of a science nerd. I spend dozens of hours every week reading sports training and injury prevention research to see if I can pick up one or two things that will help my athletes get better results. Baseball has been around forever, but it seems like only recently are players starting to really train for it. The baseball players I know that train hard ALWAYS perform at a higher level than their less-motivated counterparts, and probably more importantly, rarely get injured. I was recently doing some research on the range of motion and rotational velocities that baseball players undergo while batting and throwing and came across some interesting facts I thought you'd like: - While batting, force equivalent to over 123% of your body weight is placed on the front foot, your hips rotate at velocities up to 714°/second, your shoulders rotate at velocities up to 937°/second, and your arms rotate at velocities up to 1160°/second! - While throwing your arm internally rotates in your shoulder about 125°, reaching peak velocities up to 3343°/second! - Adding upper torso plyometrics to a training program significantly increases throwing velocity. -Pitchers and position players tend to have more external rotation and less internal rotation range of motion in the shoulder of the throwing arm compared to the nonthrowing arm. These are not natural velocities for your body to go through these large ranges of motion. It's hard for me to understand how baseball players could look at something like this and think that some push-ups, crunches, distance running, and tubing shoulder exercises are all they need. Actually, many of those things actually DECREASE baseball performance by creating muscular imbalances and making your body less explosive. Just some things to think about. - Kevin Neeld
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In the 15+ years I've been involved in the game of ice hockey, there seems to be an increasing trend of youth coaches spending more time teaching team systems and less (read: basically none) time teaching individual skills. This is a great method for winning games at the youth level, but terrible for long-term player development. This is one of the major differences between the American and European hockey systems, and probably why professional Europeans are known for their eloquent skating strides and smooth puck handling abilities. I came across this video interviewing a couple professional hockey players that set up a hockey training center (on- and off-ice training) in Eastern Massachusetts. It's refreshing to see that some people "get it". Not surprisingly, Michael Boyle, who is widely regarded as the world's foremost expert in training hockey players, had a hand in it. I think this is a great concept and that we'll start to see more of these popping up around the country. Check out the video below! -Kevin Neeld
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The entire Endeavor staff wants to say congratulations to Tyler Hostetter, who just signed a 3-year contract with the Philadelphia Flyers. Tyler spent the summer training at Endeavor alongside a group of other professional hockey players. He made great progress, despite having recently undergone surgery to his shoulder labrum. All of his hard work paid off, as he made an incredible impression on the Flyers organization while at their training camp last week. Click here to read more about Tyler from the Flyer's website!
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Despite what some people may tell you, about 80% of training is EXACTLY the same for EVERY sport. We all have the same muscles. We all need to make them stronger. Effective exercises are effective exercises. Most of the differences come in conditioning, injury prevention exercises, and a few other movement specific patterns. I classify golf and baseball as rotational power sports. Not surprisingly, the training of these two sports is very similar. The only major difference is that golfers don't need sprint training. Below is a video of one of my favorite rotational power exercises. This is a great exercise for baseball players and golfers. -Kevin Neeld
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