Growth Spurts in Youth Athletes: 5 Ways to Keep Your Kid Healthy, Fast, and Strong
Growth Spurts in Youth Athletes: 5 Ways to Keep Your Kid Healthy, Fast, and Strong If your kid suddenly looks clumsy, feels tight, or keeps complaining about sore knees or heels, this might sound familiar. As a sports performance coach, it’s one of the most common questions I get from parents: “My kid is going […]
Should You Lift Heavy After 50? What the Research Actually Says
Should You Lift Heavy After 50? What the Research Actually Says If you are over 50, you may have been told that strength training should become lighter, easier, and more cautious as you get older. The usual advice is to use light weights, perform more repetitions, and avoid anything that feels too heavy. That advice […]
6 Strength Training Myths Debunked by Science
6 Strength Training Myths Debunked by Science Quick Answer Six of the most common strength-training myths do not hold up to research. Lifting weights does not stunt a child’s growth. Muscle soreness is not proof of a good workout. You do not need to train every day to see results. Cardio alone reduces fat but […]
Is Muscle Soreness a Good Sign?
Is Muscle Soreness a Good Sign? Search any lifting forum and you’ll find the same question asked a hundred different ways: how sore is normal, why won’t it go away, and is it a problem that a workout didn’t leave you sore at all. Usually it’s someone new to strength training who just finished their […]
5K Training for Beginners: What Actually Matters (And What Doesn’t)
5K Training for Beginners: What Actually Matters (And What Doesn’t) Quick Answer: Most beginners can train for a 5K in 8 to 12 weeks with 3 sessions per week, alternating running and walking intervals early on and shifting to steady continuous running as fitness builds. Add 1-2 days of basic strength training, prioritize proper running […]
Strength Training Makes Life Easier
Strength Training Makes Life Easier Most people start strength training because they want to change how they look. They want to lose weight, build muscle, tone up, feel better in their clothes, or feel more confident when they look in the mirror. Those goals are valid. There is nothing wrong with wanting your body to […]
Strength Training for Young Soccer Players: Building Speed That Survives a Season
Strength Training for Young Soccer Players: Building Speed That Survives a Season Why Six-Week Studies Do Not Tell You Much Most studies on strength training for young soccer players run six to twelve weeks. That is not long enough to learn much. Six weeks mostly shows a kid getting better at the exercise itself. It […]
6 Landmine Exercises for Total-Body Strength, Power, and Core Control
6 Landmine Exercises for Total-Body Strength, Power, and Core Control Landmine exercises are some of the most versatile movements you can include in a strength training program. By anchoring one end of a barbell, you can perform squats, presses, rows, hinges, rotational movements, and explosive exercises through an angled path. That makes the landmine useful […]
I Want to Get Stronger, But I Don’t Know Where to Start
I Want to Get Stronger, But I Don’t Know Where to Start If you are trying to start exercising over 40, but you feel out of shape, busy, sore, or unsure where to begin, you are not alone. You get home from work already tired. The commute was long. Your feet hurt. The kids need […]
Overuse Injuries in Youth Athletes: Why More Is Not Always Better
Overuse Injuries in Youth Athletes: Why More Is Not Always Better A parent walks into the gym and says the same thing we hear all the time. “My kid is always sore, but I think it’s just part of the season.” At first, it seems normal. Their athlete has practice three or four nights a […]