www.MichaelReid.ca

Lower Body Training Program

Below I will outline a training program utilizing the exercises I taught during a training session with the Hørsholm 79ers Women's Basketball team.

I wrote a post about that training session here: Hørsholm 79ers Basketball - update

For a quick review, here are the main exercises that I covered in that training session.

- Split Squats

- Squats

- Single Leg Box Squats

- Single Leg Deadlift

- Sliding Leg Curls

The training program is simple (remember the KISS principle) but can be very effective.

There are two parts; a warm up program and a strength program.

The program is designed for the Hørsholm 79ers Women's Basketball team and after consulting with the head coach we have decided a 20 minute long program would be suitable for these athletes. Please remember that these athletes are already training multiple times/week plus games; resources at this time of the year are already taxed to a large degree hence a rather short program.

The program is also extremely knee and low back friendly.

The training program should be completed 3x/week and can be done before or after Basketball practice or as a separate training session.

If you are going to do the program before or after practice please read this first: When to Strength Train?

Of course you will do the entire program barefoot; no shoes, no socks!

WARM UP

- spend 5-8 minutes going through all the drills demonstrated in the below video.

- Perform 1-3 sets of 5-10 reps of each drill with short rests (~20-30s).

video link: http://www.youtube.com/watch?v=iRjhDuak8Uw

STRENGTH PROGRAM

- 2 exercises will be used: Single Leg Box Squats (SLBSQ) & Sliding Leg Curls (SLC).

- Program length is no longer then 12 minutes.

- Perform the program 3x/week on non-consecutive days (e.g. M, W, F).

- Depending on your game schedule, sometimes only 2x/week will be realistic but this also depends on how many minutes you play. If you are a junior who rarely even gets in the game then I would recommend you do this program 3x/week regardless of game schedule. Conversely, if you are the "star" player and getting 30+ minutes then you may only be able to do 2x/week. When in doubt consult with your coach.

- There are 3 different programs to follow: Testing Day; Program A; Program B.

- Perform the "Testing Day" as your first training session and then every 4-5 weeks perform it again after having 3-4 days rest from strength training.

- The rest of the week you will alternate between Program A & B.

Testing Day

During this training session you test your max reps with the Single Leg Box Squat (SLBSq) and the Sliding Leg Curls (SLC).

For the SLBSq, set up a bench, chair or sturdy box that places your thighs at least parallel or slight lower to the ground. A standard weightlifting bench will probably be to high for many of you. The test is very simple, perform as many reps as you can with one leg then rest for 2-3 minutes and do the other leg. You want to use extremely strict form and not fall or bounce off of the box. If you can do 15+ reps then use a lower box or add load.

SLC you will do the same thing with both legs. Very important to keep your hips up at all times and do not let your hips flex. If you can do 20+ reps then do Single Leg SLC.

For both tests, record your results in the log provided (see the PDF download at the bottom of the page).

Program A

- This is an interval based program of 40s on/20s off so you will need a timer or stop watch of some kind. A free online timer is available and can be downloaded so you can use it offline (http://www.speedbagforum.com/timer.html)

- The program is very simple; do as many GOOD reps as you in the 40s of work. The reps do not have to be continuous and always record each set in the log provided.

- At the end of the session add up your total reps for each exercises. The next time you do this program, you want to try to beat that number by a few reps.

- Don't worry about going all out on the first set, it is actually best to pace yourself especially the 1st time through the program, come to a comfortable stop with each set. Then each time you perform this program beat your number.

The program will be performed in a circuit where you will do one set (i.e. 40s of work) of each exercises then repeat for a total of 4 cycles (12 minutes).

1. SLBSQ (L)

2. SLBSQ (R)

3. SLC

Program B

- This program you will do the same exercises but with a slightly different scheme. This different scheme is very slow eccentric phase with an extremely fast concentric phase. You will also perform straight sets x reps.

- Eccentric phase is the lowering portion of the exercise (SLBSQ is when you are going down to the bench; SLC is when you are straightening out your legs) while concentric is the opposite.

- Very slow down (5-10s) & very fast up (less then 1s).

- Perform 2 x 3-6 reps/exercise. Rest a good 60s between sets.

- Perform all the sets of SLBSQ first, then finishing off the session with 2 sets of SLC.

- You should be able to be complete this within 12 minutes.

You can download a PDF of this entire program below:

Download - Lower Body Strength Training Program

Be Well and Enjoy,

Mike Reid

www.michaelreid.ca

www.WaterPoloTraining.net

Hørsholm 79ers Basketball - update

In my last post I mentioned that I was going to do a physical training session with the Hørsholm 79ers Women's Basketball team.

This is a quick recap of what I did with the team for the 45 minutes I had with them.

But first, please let me try to explain the a bit of the thought process that I go through when doing something like this. What I mean by "this" is that I am only going out for one 45 minute session; I am the guest coach for the day.

Now, "this" may turn into a regular training session with this team but for now it is only a one time thing.

One of the things I have learned as a coach is to keep it simple. I have seen to many high level professional athletes fail miserably at what many would call basic or simple exercises.

Strength Coach Dan John from Utah, USA calls this the KISS principle (keep it simple stupid).

You can watch a short clip of Dan John here: http://www.youtube.com/watch?v=Tn1NUoLi0Hg

I have learned this lesson the hard way many times, but maybe just maybe I have it figured out now. The KISS principle ends up being the driving force behind this session. It is also important to keep it simple when not knowing anything about these players other then they play Basketball in the highest division in Denmark.

Here is a summary of the training session I did with the Hørsholm 79ers with some other bits of my thought process about coaching this kind of training session.

- I start by giving the girls a bit of a shocker as I tell them "no shoes, no socks". They all kind of give me a weird look but comply with my instructions. If you are wondering why no shoes, then you can read some of my earlier posts:

Barefoot Training

Olympic Weightlifting Barefoot

Barefoot Running Improves Running Performance

- Brief introduction of myself and some of the things we will be doing. After talking to the coach a few days before, we decided that I should focus on body weight exercises with a focus on the trunk and lower body. Considering these are basketball players, where the knee is one of the most injured joints this is certainly not a bad idea. Learning some proper movement mechanics of the lower body is always good and is usually lacking in many athletes.

- During the introduction I give them my 1st rule; "if hurts you must stop and let me know". I have no idea what the current medical history is of any of these players. The last thing I want to do is hurt someone by pushing them into a drill or exercise that is not appropriate for that individual at this time.

- With introduction over we get down on the floor on our stomachs, resting on our forearms for a minute or so then go directly into side-lying rotations which is thoracic spine mobility drill.

- Z-Health drills from R-Phase; lateral & medial ankle tilts, closed chain knee circles and hip pendulums.

- Split Squats (2 x 5 reps/side) & Body Weight Squats (3 x 5 reps) emphasizing movement quality.

- Now since I have had a chance to observe them move a bit we go into what I believe may very well be one of the best exercises, when performed properly, for knee health ... the single leg squat.

- I decided to teach them the Single Leg Box Squat, which is going up and down from a chair, box or bench.

- This is a much harder exercises then you think but these girls really pulled it off quite nicely.

- I also demonstrated the Single Leg Squat from standing on a bench. See video here: http://www.youtube.com/watch?v=tdWX_In2A1U

- Next I coached them through 2 exercises that really focus on the back side, mainly Hamstrings & Glutes.

- Research has shown that in people with knee pain, the Hamstrings are relatively much weaker then the quadriceps (muscles on the front of the thigh). So, to prevent knee pain and also aid in performance doing lots of work on the back side is very important.

- The 2 exercises I taught were the Single Leg Deadlift and Sliding Leg Curls on the floor.

Single Leg Deadlift

Sliding Leg Curls video: http://www.youtube.com/watch?v=RmsTFCQ3Qig

- At this point I was out of time and we had to stop. I didn't get a chance to really talk about programming so I will include a sample program in my next post.

Be Well,

Michael Reid

www.michaelreid.ca

www.WaterPoloTraining.net

Hørsholm 79ers Basketball

Today I will be heading out to Hørsholm, Denmark (~20-30 minutes by train from Copenhagen) to work with the Hørsholm 79ers Women's Basketball team.

They play in the "Dameligaen" which is the highest league in Denmark.

The head coach is actually from Sweden (Johan Embon) and he knows some of the coaches I worked with in Sweden at Hogsbo Basket and Gothia Basket.

I will write a post of what we did in the next couple of days.

Be Well,

Mike Reid

www.michaelreid.ca

www.WaterPoloTraining.net

Our New Family Vehicle

Above pictures are from http://www.christianiabikes.dk

My family actually doesn't have one of these bikes but it is something that is very unique to Denmark and maybe even just Copenhagen (or at least that is what I think is the case, I could be wrong). I certainly did not see them in Sweden where I lived for the past 3 years.

It is not unusual to see a whole family on (or in) one of these bikes. It appears that many families have these style of bikes instead of owning a car.

Another interesting Danish bicycle is the cargo bike. http://www.larryvsharry.com

They are ~2.5m long (over 7 feet) and you can also get a box that is secured on the flat bed to put your stuff or kids in.

I have ridden one of these before. It is a really weird feeling driving such a long bike especially when turning.

Very expensive to buy new, around 2000 Euros. Not as common as the 3 wheeler, might be the price?

Anyone ever see these bikes in my home country of Canada?

Be Well,

Mike Reid

www.michaelreid.ca

www.WaterPoloTraining.net

Placebo ... The Power of the Mind

The human mind is really amazing.

You must truly believe you can do something great in order to achieve it.

A research article by Hashish et al. (abstract at the bottom) demonstrates the power of the mind at the expense of ultrasound therapy which is commonly used in physical therapy clinics. This article is 20 years old and ultrasound therapy is still common place in  many physical therapy clinics.

What the researchers did was take a bunch of post-operative patients and give them ultrasound therapy to control pain and swelling.

With out the patients knowledge they did treatments with the machine on/off but also with/without massage. They also had patients self administer the ultrasound treatment.

24 hours later they did some tests to check which treatment option had the best outcome.

Do you know which one?

The treatment with the machine OFF, had the best outcome but it had to be administered by the therapist.

That is the power of the mind and really the power of your thoughts.

You can start to imagine how an athlete who may have everything going for them can really sabotage their own success by the wrong kind of thoughts.

Be Well,

Mike Reid

www.michaelreid.ca

www.WaterPoloTraining.net

Reduction of postoperative pain and swelling by ultrasound treatment: a placebo effect.

Hashish I, Hai HK, Harvey W, Feinmann C, Harris M., Pain. 1988 Jun;33(3):303-11. Department of Oral and Maxillo-Facial Surgery, Eastman Dental Hospital, London, U.K.

Ultrasound (US) therapy is used to reduce pain and inflammation and to accelerate healing after soft tissue injury. However, there is little objective evidence of its effectiveness and the mechanisms which may cause these effects are unknown. In a placebo-controlled double-blind clinical trial we examined the contribution of placebo and massage effects in ultrasound therapy following bilateral surgical extraction of lower third molars. Four to 6 h after surgery the patients (25 per group) received either no therapy, US (0.1 W/cm2), 'mock' US with massage, 'mock' US without massage, or 'self-massage' with a dummy applicator. Facial swelling, trismus, serum C-reactive protein, serum cortisol, pain and anxiety were measured 24 h postoperatively. The results showed that the beneficial analgesic and anti-inflammatory effects of US therapy were placebomediated, with maximum effect in the placebo ('mock' US) group without circular massaging with the applicator). Self-massage by the patient produced no significant effect. This placebo action was independent of changes in serum cortisol or patient anxiety state. US therapy can significantly reduce postoperative morbidity, but by placebo-mediated mechanisms which are
unrelated to the US itself.