[embed]https://www.youtube.com/watch?v=5m32gpo5AG4[/embed]

In this short video we discuss a commonly performed exercise in some group exercise or fitness classes as well as sport performance training programs - the pistol squat.

The pistol squat is a challenging exercise. For some it is a competitive exercise and one that they must train and improve.

However, what if you aren't training to compete in an event that includes pistol squats? What if you are training for general fitness or sport performance and want a better alternative? An alternative that will build great single-leg strength and control, and have better transfer to improving athleticism, speed, all while keeping the joints healthier?

Enter the skater squat.

You see for many people, the pistol squat can contribute to unnecessary compressive forces on the spine and hips that can lead to pain and movement intolerances. This is an unwanted result of training or exercise. Who wants to spend weeks working out only to takes weeks off due to pain or injury?

And these reasons are exactly why the skater squat becomes a better alternative to the pistol squat. You get a uniquely challenging single-leg exercise that builds strength, is more friendly to the spine and hips, and more closely mimics the dynamics of running, sprinting and skating.

As always, Gallagher Performance is here to answer your questions when it comes to exercise, rehabilitation, chiropractic, and sport performance. Watch the video to learn more.

More related reading:

https://gallagherperformance.com/ultimate-runners-guide-to-injury-prevention/

https://gallagherperformance.com/the-best-exercise/

https://gallagherperformance.com/solution-long-term-improvement-back-pain/

https://gallagherperformance.com/advanced-training-for-elite-athletes/

[embed]https://www.youtube.com/watch?v=1qdKlvKwwPM&t=11s[/embed]

In this video we discuss the necessary steps it takes to optimize athletic development and "build an athlete".

Key points discussed are:

• The importance of practicing your sport skills and practicing with intent
• Taking the necessary steps to stay healthy in a strength & conditioning program
• Understanding the process of long-term adaptations in athletics
• The application of the speed-strength continuum, it's importance in programming and identifying where athletes fall within the continuum

Running season is fast approaching. Spring and summer have a host of events from marathons, to half marathons, to triathlons, to various course races. Many have likely already started their training. And then of course we can’t forget those who will simply take up running in hopes of shedding unwanted body weight for the summer.

Whether you are taking up running to become healthier and lose weight, to qualify for Boston, or if you have your eyes set on crossing a race off your bucket list, your routine training will either build you toward your goal or you will be bogged down with nagging injury after nagging injury.

When you consider that 65-80% of runners will sustain an injury during the running season, clearly there is something that needs addressed to help runners cut down their chances of being sidelined or having recurrent issues during their training.

If there is one thing that most people know about me is that I’m not a distance runner. I’ll make that disclaimer up front. Never been a distance or endurance athlete and never will be. I live in the power-speed world of athletics. However, as a former hockey player and strength athlete, one of favorite past times and off-season training methods was (and still is) sprints.

Between my background as a chiropractic rehabilitation specialist as well as personal and professional experience in speed development, I’ve learned a thing or two about what it takes to build a body that is resilient to the demands of running/sprinting rather than breaking down. And at Gallagher Performance we have developed a reputation for not only building speed demons, but keeping their body healthy and ready in the process.

So what gives? Why is someone like me writing an article about running?

The name of the game in athletics is physical preparation and the same can be said of distance running. Unfortunately there seems to be a misunderstanding in that one only needs to run to be successful at running. While this may be true for some, there are numerous others who simply cannot solely rely on running in order to be prepared to run. Simply just running to be ready to run is an oversimplification of arguably the most complex human movement.

If that sounds ridiculous or confusing, let me explain my logic.

Most runners will eventually encounter their fair share of aches, pains, strains and overuse injuries. Plantar fasciitis, shin splints, tendonitis, stress fractures, runner’s knee, IT band syndrome and joint pain are common to the running community. Once training demands exceed what is one physically prepared for, this is where things start to go south.
These conditions may be present for a number of reasons, including any of the following:

• Sharp increases in training volume
• Foot wear
• Gait mechanics
• Strength deficits
• Joint dysfunction or fixations
• Improper motor control of lower extremities and/or torso
• Overtraining
• Inadequate physical preparation

The problem:
It’s not uncommon for people with recurrent episodes of back pain to become fearful and to start avoiding activities in life. They begin to associate pain with the activity and that the activity is doing harm. Thus, in their minds, pain equals harm and any activity that causes pain avoided. The problem becomes that as this the list of activities grow, deconditioning sets in and begins to feed into back pain. At this point, most figure they are just “getting old” or figure they will need to “learn to live with the pain”. The reality is there is a solution to help you fight against these feeling of fear and limitation and enable you to fight dysfunction in your body.

The solution:
Research tells us that exercise should be part of your back pain solution. This isn’t true of just backs, as exercise should be part of any joint pain solution. Time and time again, more than any other intervention, exercise has demonstrated the ability to provide positive outcomes in back pain relief and reduced relapses. However, too often people use different exercises to help reduce their pain only to find that exercise makes their back feel worse. The solution isn’t just simply exercise, the solution is understanding the right exercises to do while also understanding which exercises to avoid. You need to know what exercises for sciatica and disc herniation are best to do 1st to create a good foundation of movement before progressing to more difficult exercises. Where do you go for that information? Over the past several years we have put together a clinically successful exercise progression program for our patients and clients with back pain. These exercise progressions serve as the framework for rehabilitation and also serve as the foundation for improving athletic performance. Join us for our Core Training – From Rehab to Performance workshop and learn more about what you can begin doing immediately to help reduce your back pain, feel better, and improve your performance in sport or life.

 
 


More related reading:

https://gallagherperformance.com/the-best-exercise/

It seems, inevitably, we get weekly questions wanting our insights or thoughts on some training or rehabilitation method.

Regardless of the whether its the fitness industry or physical medicine profession, methods come and go all the time. Some interventions have staying power as they provide lasting results. Some trends are just a flash in the pan. The more recent or more intriguing the trend, the more it seems to generate questions.

When it comes to rehabilitation, this can be seen in a wide range of modalities and procedures from electromuscular stimulation (EMS) to low level laser therapy, machine-based exercises to the functional approach, stretching to myofascial release techniques, and kinesiotaping to cupping.

In the fitness and training industry, there is an equal (likely greater) amount of options and trends to get hung up on. From kettlebells to TRX, Curves to Crossfit, bodybuilding methods to Olympic weightlifting, and unstable surface training to over-speed training just to name a few.

While the question, "What do you think of....," may be seem to be a simple question in nature, it's a difficult question to answer without understanding the context of it's application.

Unless the application is understood, the results one gets from a specific method is left in question.

If you severely sprain an ankle during a basketball game, sure taping and bracing will help in the early stages of healing. As healing and rehabilitation progress, manual therapy and exercise begin to take more focus. Single-leg balance and sensory-motor stimulation have demonstrated successful application in the rehabilitation of certain injuries, such as ankle sprains. But if you get on a BOSU ball or unstable surface too soon - and you re-injure your ankle - is the problem the unstable surface or just poor application?

Similarly, there are many people who take on a fitness or sports training program but end up worn down and banged up because their application of certain principles is just wrong. This may be due to joining a group exercise class or working with a trainer that provides poor advice and application of training principles. Or it could be due to an individual attempting to structure their own exercise program without proper knowledge of training method applications.

We all could benefit from someone who we can trust for sound advice who it comes to applying the principles of rehabilitation or exercise. They will be able to inform you on what methods may be best for your specific goals and your unique individual considerations. You need someone who can help guide and educate you, who is able to critically think and problem solve. This is what the best trainers, coaches, and therapists are able to do for their clients and athletes.

What we do at Gallagher Performance is exactly that. We critically think and problem solve for our clients and patients. We aim to educate them and implement the most appropriate applications for their desired goals and outcomes.

Despite this, the reality is our philosophy, our approach, or our applications may not be for everyone. We won't sacrifice long-term sustainability for temporary results. We take pride in quality over quantity. We won't focus on the latest trends or what other people are doing. We aren’t concerned with this.

Our primary concern is offering the best training and therapy to the people we work with while educating them on understanding sound application so they are able to make informed decisions. And we will always educate, even if that means people have to hear the hard truth. But hopefully in hearing the hard truth, they learn lessons that provide better guidance in the pursuit of their goals.

More related reading:

https://gallagherperformance.com/prevent-re-injury-integrated-training-rehabilitation/

https://gallagherperformance.com/powerful-innovative-approach-improving-body-functions/

https://gallagherperformance.com/the-benefits-of-performance-therapy/

The Gallagher Performance approach will improve the way your body moves and functions. 
Simple yet effective changes to improperly functioning muscles and joints will allow the body to make immediate shifts toward working as a functional unit. Thus reducing pain and enabling higher levels of strength, speed, and power with greater resilience.

The results are incredible. Time and time again, our patients and athletes quickly change from a state of pain and tension, to a state of relaxation primed for performance. This all comes back to assessment and knowledge. When we do the right thing, the body responds immediately.

The methods used at Gallagher Performance are utilized internationally by elite athletes, sports teams, and health practitioners. Not only are we able to efficiently and effectively treat injuries and enhance sports performance, our methods are also powerful tools for stress management, quickly breaking common patterns of movement dysfunction related to chronic pain. The methods have international recognition and no provider, therapist, or trainer in the Pittsburgh area has  the training and background in these methods that Gallagher Performance offers, making us truly unique. 
HOW DOES THE GP SYSTEM WORK?
Our body is designed to breathe and move. In order to breathe and move, our body finds ways to accomplish these tasks, and it’s willing to do so in efficient or inefficient ways. Our breathing and movement can develop compensation patterns or “key dysfunctions” that become the target of successful musculoskeletal treatment.

These compensation patterns cannot be ignored, as they put us at risk of poor sport performance, tension, or pain.  Our body’s ability to overcome the stress of life can result in reduced movement quality and energy levels. Measurable reductions in stability, strength, power, mobility, and stamina are often the result. Our body becomes less resilient, increasing the chance for fatigue and breakdown.

If you experience a traumatic event or injury, you know exactly what I’m talking about. Post injury, you’ll notice the slow and gradual decline in energy, function, and performance. Compensations begin to manifest in order for us to avoid pain and accomplish daily tasks. The result may range from noticeable decline in energy, to impaired function of muscles and joints, to chronic pain which long outlasts the initial injury.
It is almost inevitable nowadays for the majority of us to experience the effects that stress, injury, and/or compensation has on the human body.  And it can be simple to reverse those effects when you focus on what your body needs to regain ideal function.
The system at Gallagher Performance starts by testing how your body is currently functioning, so that changes can be clearly measured. This is accomplished through evaluating joint restriction, muscle activation and strength, and functional patterns of movement.

Once compensations are identified, we target “zones” to help activate the body to perform better. These “zones” can be a specific muscle, group of muscles, joints, or a combination.

Once we activate, we have to integrate. In order to do this, we run through the body’s movement patterns, testing and activating along the way to enable muscles and joints to regain their ideal function. Then through cueing and exercise, the brain can integrate improved patterns of movement, allowing you to move effectively and efficiently.

A body that moves better has less stress and less pain, allowing you to work at greater capacity and with greater energy.
That doesn’t mean you’ll suddenly be indestructible for the rest of your days. That would be too good to be true. After all, it you enjoy being active and testing your body’s limits, you are going to feel it. Our movement patterns need reminding and that’s why we use targeted home exercises to help the body reinforce ideal function and keep compensations from returning.

The methods and techniques used at Gallagher Performance are proven to be effective in getting people out of pain and elevating performance. We truly offer unique, powerful tools for control over your own health and performance.
More related reading:

https://gallagherperformance.com/chiropractic-rehab-dns-treatment/

https://gallagherperformance.com/tendinitis-changing-treatment-and-improving-recovery/

https://gallagherperformance.com/improved-approach-chronic-pain-management/

The majority of us will not get through life without sustaining some degree of injury. The joints of the back, shoulder, hips, knees and ankles are all very common injury sites for not just athletes, but the general fitness population as well.

Most injuries that develop over time tend to have one thing in common, a breakdown in the human movement system. Meaning it could be that you are performing specific movements with sub-optimal technique or perhaps muscle imbalances are responsible for your symptom presentation. Regardless of the reason for injury, the goal is the same; to make movement more efficient to ensure that once training or competition resumes, the chance of re-injury is minimal.

Efficiency of movement is rarely a goal achieved in therapy. Incomplete rehabilitation in athletes and the general fitness population has lead to a re-injury epidemic. The problem is rooted in either the push to return athletes to the field as quickly as possible or rushing patients through the rehabilitative process.

With the ever changing landscaped of health insurance, the overwhelming majority of athletes and patients deal with increasing out-of-pocket expenses and limited number of therapy visits. Ultimately, many patients never complete their rehabilitation process.

This may be for a number of reasons, but in most cases athletes or patients are discharged once specific objective and ADL (activities of daily living) measures are satisfied. Sure you may have minimal to no pain, full range of motion and seemingly adequate strength resorted, and basic activities are easy to perform, but this does not ensure you are ready to resume training and competition.

And this is exactly where most get stuck.

They are lead to believe they are ready to resume sport training or their exercise program, but soon after resuming they realize they aren't as ready as they thought they were.

The transitional period between rehabilitation and performance-based training is the most critical period to ensure complete rehabilitation and that the transition back into training and competition carries minimal risk of re-injury.
Sadly, due to points made previously about the state of healthcare, many personal trainers and strength coaches are finishing off the rehab process.

Why do I say sadly?

Frankly, the majority of personal trainers aren’t educated enough to be overseeing such a delicate process, yet many position themselves as psedo-therapists. I’ve lost count of how many personal trainers I’ve seen giving “massage” or performing “joint mobilization” during their training sessions. They have no training or qualifications to perform such work and ultimately the person at most risk is the individual they are working on. Word to the wise: if your personal trainer is performing such work on you and has no license to perform such work, run the other way and seek out a qualified professional.
Within the fitness industry, there has been a large growth in facilities that blend rehabilitation with prevention strategies within strength and performance based training programs. Done well and overseen by qualified professionals, this is a great way to manage what is seen both in a rehab and training setting. This process should not be handled improperly. Implementing “corrective” or therapeutic exercises strategies into a performance-based training program should be lead by qualified professional(s). There used to be a gap between the professionals in the therapy and strength & performance world. Progressively though, that gap is slowly closing as more therapists crossover into the world of strength & conditioning.

Returning from injury isn’t and shouldn’t be a quick process. It’s far better to train smarter through the process. Improving on the function of the body while adding qualities such as endurance, strength, reactivity, power, etc. will help ensure successful outcomes. It’s less about isolation and more about training systematically to re-groove movement patterns. For anyone who has suffered an injury, they all want to get back to their previous level of function while also building the confidence they will not re-injure themselves. It can and will be a detailed process that involves rest, manual therapy directed at specific joints and soft tissues, as well proper exercise progressions. And yes, this means regressing, substituting, and even just slowing down exercises until they are owned.

Once movement and exercises are owned, it opens the door to further progressions in a performance-based setting to help ensure a more complete rehabilitation resulting in reduced risk of re-injury. This has become a huge part of what we do at Gallagher Performance as we successfully help our athletes and patients resume an active, pain-free lifestyle.

More related reading:

https://gallagherperformance.com/technique_and_performance/

[embed]https://www.youtube.com/watch?v=dzaixhJKgnQ[/embed]

Hi. I’m Dr. Sean Gallagher. Welcome to Gallagher Performance. I’d like to tell you about what we have to offer and why it might be a right fit for you to come check us out.

We offer chiropractic, functional rehabilitation, massage therapy, nutritional programs, as well as sports performance and personal training programs.

To begin with, my approach to chiropractic is different from what most have come to expect or have experienced in the past. As a chiropractor, my focus is on returning you to proper function and teaching you what you can do to keep pain from returning. Rather than spending 5 minutes with my patients, I usually spend 30 -60 minutes.

New patient evaluations are an hour long, as this allows me the opportunity to listen and understand their history as well as their desired goals and outcomes from treatment. All new patients receive a neurological and functional-based evaluation as this serves to create a working diagnosis and treatment plan recommendations.

Our functional-based evaluation and treatment plans are focused on looking at how you move so I can figure out strategies to help you move better and ultimately help you understand what could be causing your pain and what you can do to keep it from returning. The process is truly focused on you as the patient and your desired outcomes.

In addition to chiropractic adjustments or manipulations, I perform soft tissue treatments to improve the integrity and function of the muscular system. Massage therapy is offered here as well as it is extremely effective in treating painful or tight muscles and assisting in the healing process. Additional rehabilitation work focuses on improving movement qualities such as endurance, strength, stability, balance, agility, coordination, and body awareness.

When it comes to training, Gallagher Performance is all about individualizing the training process. That’s because we understand each person responds differently to training due to a multitude of factors that must be accounted for. We take time to understand your injury history, training experience, primary sport(s) played, and several other factors. Regardless of whether training occurs in a private or semi-private setting, clients are all closely coached through the entirety of their program to maximize results. This is what separates us and makes us unique from area competitors.

So if you’re looking to improve your performance, whether in sports, the achievement of your health and fitness pursuits, or you just need a tune-up to get your body feeling better, whatever the reason, come see us at Gallagher Performance. We are committed to you achieving your health and fitness goals and would love to be of service to you. Thank you.

Quad City Strongman is the premier strength training gym in the QC area. From their experience and knowledge to community involvement, QC Strongman is first class all the way. Learn more about QC Strongman in this interview.

[embed]https://www.youtube.com/watch?v=E3Tq1PTzWEI[/embed]

Benefits of Strength Training for Youth
Numerous studies have been published on the benefits of strength training in regards to overall fitness and health markers, muscular strength, injury reduction, sports performance enhancement, and confidence. Scientifically proven adaptations from strength training include increased neural drive, increased synchronization of motor units, and hypertrophy of skeletal muscle. These adaptations not only create a bigger, leaner, and stronger individual, but one who is able to express improved control and execution of complex sport skills while performing them at greater force and velocity outputs. So as a young athlete, if you have a desire to run faster, jump higher, or throw harder, you must first become stronger. Strength is the foundation on which all other physical abilities are built.

Experts also agree that there are many health benefits associated with strength training with research suggesting that strength training in youth can result in increased bone density, healthier body composition, and improved blood lipid profiles. Other benefits from participating in a strength training program also include reduced chance of injury during sport participation and increased self-esteem and confidence.

Now while to what degree strength and improvement in the weight room transfers into an athlete performing better on the field may be left in question, one thing that will always transfer to a competitive environment is confidence. I'm not talking having a massive ego or being cocky. Confident and cocky are completely different. Confidence is extremely important and strength has a unique way of improving confidence in children.

Concerns of Strength Training for Youth
Roundtable discussions including strength coaches, medical professionals, and researchers have focused on questions of concern pertaining to the strength and conditioning programs for young children. These concerns include injury rates, efficacy, and safety.

Among these experts, they have agreed on one common theme:

When a program is well supervised, form and technique are properly instructed, and the program is administered by someone who holds an appropriate certification, there should not be a concern for the child’s safety.

When it comes to weightlifting injuries, a large number of the reported injuries took place in a home gym or involved children who were unsupervised while they were lifting. In regards to minimizing risks in the weight room, many of the experts agreed that there should be an appropriate coach-to-athlete ratio (smaller ratios are ideal), proper education on strength training technique, and proper progressions for their training age.

Appropriate Age to Begin Strength Training
It is generally accepted that there is no specific age at which it is best to start a strength training program. However, it is recommended that children must be mature enough to accept and follow directions while also possessing an understanding of the risks and benefits associated with strength training. It is commonly accepted that if a child is participating in an organized sport, then this is an appropriate time period for them to begin a strength training program. Typically, for the majority of children this would approximately between the ages of 6-8.

Final Words
There are numerous benefits for youth to begin a strength and conditioning program. The program should be led by a qualified strength and conditioning professional and tailored to meet the needs in regards to age appropriate training, gender, and primary sport(s) of participation. Children should be willing and ready to follow instruction to ensure safety, quality training, and to meet their performance goals.

For more information on the topic of youth strength training and athletic development, please click on the links below:

Guidelines for Selecting a Strength Coach or Personal Trainer
Gallagher Performance - Staff Bios
Common Mistakes in Developing Young Athletes 
Success or Failure: What Are You Setting Your Young Athlete Up For?
References
Faigenbaum, A, Kraemer, W, Cameron, J, Blimkie, R, Jeffreys, I, Micheli, L, et al. Youth Resistance Training: Updated Position Statement Paper from the National Strength and Conditioning Association. The Journal of Strength and Conditioning Research 23(suppl 5): S60-S79, 2009.
Haff, G. Roundtable discussion: Youth resistance training. Strength and Conditioning Journal 25(1): 49-64, 2003.

When it comes to writing and keeping up a blog, demands of life and business can make it challenging to find time to sit down and put some good thought into something you hope your readers will either find a degree of value or connection with in reading. Sometimes the best inspiration for writing comes through simple conversation. In this case, I was having a conversation with a parent that generated some thought that got me to thinking I should sit and put my thoughts down.

Knowing some of the physical ailments I deal with on a regular basis from sports, this particular parent of one of our athletes asked me, “Would you do it all again?”

Essentially their implied question being, “Was it worth it?”

Easy answer. I said, “Yes.”

The sports of ice hockey, powerlifting, and Strongman have provided me numerous friendships, lessons, memories, and helped shaped how I approach life. I would never change that.

Keep in mind, while some injuries I sustained playing hockey were severe, what I deal with to this day is relatively minor compared to other athletes.

In fact, while I did sustain injuries during sport participation, I received just as many injuries and set backs in the weight room or in training. This is what I would have changed the most. I would want to go back to change my training habits and attitude when I was in high school and college.

In the late 90s and early 2000s, I was fully invested in training for hockey and had minimal resources. The Internet did not provided the amount of information it has today. I was using magazines or Arnold Schwarzenegger’s Encyclopedia of Modern Bodybuilding to find guidance on what to do when it came to working out and lifting weights. There was truly a lack of training info out there. Similar to most kids my age, reading over the monthly Muscle and Fitness was the closest thing we had to authority on all things bigger and stronger.

There were no seminars. No YouTube tutorials. No blogs or online forums. No ebooks. These didn't exist as a reference to help young, aspiring athletes guide their understanding of training.

Books on training were just as hard to find. As a kid, I absolutely hated to read books. But I had one exception. I loved reading autobiographies on athletes I looked up to. Athletes like Jerry Rice, Herschel Walker, Jaromir Jagr, and Mario Lemieux.

At times, these athletes would discuss what types of workouts they did growing up or still performed in the offseason. I recall reading that Jerry Rice, as a kid, would run after horses to get faster. During his career as the greatest receiver in NFL history, Jerry Rice was well known for always coming into the season in phenomenal condition from brutal offseason workouts. Herschel Walker did 1,000 push-ups per day and was an absolute force on the football field. Jaromir Jagr did 1,000-2,000 bodyweight squats per day as a kid growing up in the Czech Republic and he attributed that to the speed and strength on the puck which made him the arguably the greatest European-born player in NHL history.

At 14, I remember being obsessed with what highly successful athletes did as young kids and I put it all down on paper, writing up my own workouts based on what they did. Lots of bodyweight squats, push-ups, running hills and biking for miles.

So I got to work. I biked 11 miles around my hometown on some days. Others I would run a hilly 3-mile course. And everyday I did bodyweight squats and push-ups, working up to eventually doing 2,000-2,500 squats and 400 push-ups within 75-90 minutes. Plus, my brothers and I would just go outside and play for hours. Didn’t matter what it was. We just played for fun.

I got my first weight set and bench around that same time and took on more of a bodybuilding focus thanks to Arnold and Muscle and Fitness.

The mentality was pushing yourself as hard as you can. More was better. Soreness meant you were doing something right. Complete exhaustion or puking meant you had a good conditioning workout. This was my mentality through high school and into college. I figured if it worked for some of the best athletes on the planet, it surely had to work for me.

The problem became I wasn't getting much bigger or much stronger. Sure there were initial benefits during the early years. See when you are young; if you show up, train hard and keep adding weight to the bar, it works!  It works so well that it’s what I figured I could keep doing. But what no one ever told me was it only works for so long. You eventually reach a point of diminishing returns.

At a certain point, I had to seek out the help of a sports-trainer and that was hard to find back in 2000. My brother and I were heading into 12^th grade and had a big showcase tournament coming up that summer. My dad was able to track down a guy for my brother and I to train with in preparation for that tournament. Under his guidance and direction, I was able to see improvements in size, strength, and speed that I was unable to achieve on my own.

What did he do for me that I couldn’t figure out on my own?

He knew that I needed to get more explosive, more dynamic, better conditioned for my sport. What I didn't understand is that sometimes success from things you have done in the past is the worst indicator of what should be done next.

Lesson learned.

Then I think back on my college hockey career and the years I have spent competing as a strength athlete in both powerlifting and Strongman. The muscle imbalances and movement restrictions that started to creep in because of poorly structured training programs. There were plenty more lessons I learned about intelligent training structure and program design from a number of various injuries and setbacks.

Hockey, Powerlifting, and Strongman have all influenced me somehow from a training perspective. I wouldn't change anything about participating in these sports; I would change my preparation for them.

I feel bad for kids these days. I feel they have it worse then my generation. They have been duped into thinking they will be better athletes from participating in one sport. They are being sold speed ladders, specialty camps, and mass marketing fitness trends. I grew up with out any experts, now kids today are growing up with “experts” everywhere. They are being robbed of the option of playing multiple sports by coaches who demand their involvement in one sport throughout the calendar year. They are forced into specialization too early. And when it finally is time to specialize, they have no base of athleticism or strength because those attributes have been ignored due to lack of free play. You can’t build upon a poorly established base and that is why youth sport injuries are continually on the rise. I share the opinion that this is why the fastest growing surgery is pediatric.

So to answer the question of a concerned parent, don't be concerned about the game or the sport or whatever your kid chooses. You should be concerned about the lack of free play, the lack of movement and variability, the lack of smart training. Take interest in that. I believe this to be the important part.

More related reading:

https://gallagherperformance.com/interview-with-mike-odonnell-dc-ccsp-cscs/

https://gallagherperformance.com/attitude-is-everything/

https://gallagherperformance.com/performance-training/athletic-development/

The Olympic Lifts of the clean & jerk and snatch, as well as their variations, are commonly used to develop power and even as metabolic conditioning. What exactly is their role in training? We address our views in this short video.

https://www.youtube.com/watch?v=ZVdjYkeq2AA

What is the purpose of the warm-up? How important is the role stretching and mobility during the warm-up process? Plenty of clinicians and trainers preach mobility, mobility, mobility. Is mobility truly the answer? We answer those questions in this short video.

https://www.youtube.com/watch?v=k-mlmqBmNyg

Muscle has a great importance to the body beyond being stronger and looking better. So what's the best way to build muscle? Learn more in this short video.

https://www.youtube.com/watch?v=O6UkKFDO0uU

 
 

Here at Gallagher Performance we not only strive to provide the best in chiropractic, rehabilitation and manual medicine treatments for our patients, but we also utilize comprehensive diagnostic methods and tools to help determine which treatment is best for you. This allows us to apply to most ideal therapeutic interventions. At GP, this could include any combination of the following: chiropractic manipulative therapy, manual therapy according to Lewit and Janda, Vojta Therapy, myofascial release, trigger point therapy, neuromobilizations, and dynamic neuromuscular stabilization (DNS).

Despite many of our patients having previous experience with chiropractic or physical therapy, they are unfamiliar with DNS. Gallagher Performance specializes in DNS therapy. Dr. Gallagher has been studying and utilizing DNS since 2007. His extensive training and background allows him to provide a level of care that is unique to the Pittsburgh area.

Since DNS has implications in both physical rehabilitation and training, we spend a great deal of time educating our patients and clients on DNS and answering some frequency asked questions. With that in mind, the goal of this article is to help educate our readers about DNS and the significance this intervention has as it relates to pain or sports performance.

What is DNS therapy?
DNS is a revolutionary European approach in the treatment of back pain and several neuromuscular conditions. DNS therapy is based on the neuroplasticity of the Central Nervous System and targets the cause of pain/dysfunction rather than its manifestations. DNS therapy evokes ideal movement patterns by manual stimulation of developmental reflex zones and utilizes specific exercises to improve neuromuscular control. The therapeutic benefits become significantly expanded from previous standards of rehabilitation. Any one from infants to adolescents, chronic pain patients to athletes can all benefit from DNS therapy.

How does DNS compliment chiropractic adjustments? 
DNS therapy favorably compliments traditional chiropractic adjustments in several ways. When patients may be apprehensive about receiving an aggressive or forceful chiropractic adjustment, DNS offers gentle, non-forceful, low velocity manipulation that is well tolerated and safe. For those that receive traditional chiropractic adjustments, DNS works in concert to normalize joint function and restore muscular balance, leading to more sustainable improvements in reduced pain and improved function.

Often times, symptom relief experienced from a chiropractic adjustment can be short-lived with symptoms returning rather quickly. In contrast, when DNS is applied in a chiropractic setting, the approach allows for longer-lasting symptom relief due to therapy’s ability to improve Central Nervous System (CNS) coordination and joint stability which is then maintained by performing prescribed home exercises.

DNS therapy simply enables a chiropractor to effectively treat and manage a broad range of musculoskeletal and neurological disorders. While traditional chiropractic may be limited in what can be done through chiropractic adjustments and passive modalities, DNS represents a powerful alternative to chiropractic care when dealing with pain syndromes and more complex structural pathologies where the effectiveness of traditional chiropractic is highly limited.

How is DNS therapy able to get me out of pain and moving better when other conservative therapies have failed?
The results achieved by DNS therapy are often difficult to achieve with traditional methods used by chiropractors and physical therapists due to the physiological phenomenon that occurs during treatment to minimize muscular imbalances, relieving painful protective muscle spasms, resulting in a more stable musculoskeletal system with improved spinal stability and postural awareness.

During DNS therapy, induced movements are controlled not locally, but by the higher levels of the Central Nervous System. This then results in faster and longer-lasting improvement in function and pain relief.  When combined with exercise, the promotion of joint stability and ideal movement becomes habitual and independent of conscious effort.

How are DNS exercises different from traditional physical therapy or physical training exercises?
In the majority of physical therapy and chiropractic clinics, as well as in personal training settings, exercises are performed that simply train muscles in isolation. The patient who has shoulder pain and is only prescribed shoulder exercises illustrates this concept. The fault in strengthening weakened muscles through isolation training is that isolation training will fail to unify the painful or problematic joint with the entire locomotor system. Sure you can perform all the isolation exercises you wish, but this does not guarantee that the strength or coordination gained will automatically transform into adequate performance.

DNS exercises are applied in accordance with development kinesiology or essentially how we develop motor function during childhood. As we develop, reflexive movements (primitive, postural, locomotor) become more refined and coordinated, ultimately leading to specific movements we produce later in life such as walking, running, jumping, reaching, throwing, etc.

However, developing these skills does not happen magically.  Learning to control the body and developing fundamental skills make up our motor milestones.  These milestones mark critical points in our development and there is a progression that these milestones follow.  This is known as developmental kinesiology. In simplistic terms, we need to be able to lift our head and support it, roll over, crawl, support ourselves upright, walk with assistance, and then walk without support.

The understanding of developmental kinesiology and critical motor milestones allows the provider to make exercise progressions and regressions during the course of therapy in order to appropriately address the underlying locomotor system dysfunction(s).

These exercises are applicable for patients with variety of acute and chronic conditions as well as for athletes who are trying to improve their performance and also prevent or rehabilitate injuries.

Often DNS exercises are conducted with active support from the clinician to insure that the patient maintains proper support and executes ideal movement. DNS exercises could include the use of stability balls or bands to further facilitate the desired response of the exercise.  These exercises are not only used to improve the stability of the spine, muscle coordination, balance and strength, but also to increase the body’s awareness and sensory integration.

Conclusion
All of a sudden, conservative management and treatment of patients and training of athletes looks a lot different than what is traditional accepted.

DNS is not only a magnificent approach for preventing and rehabilitating pain syndromes in the movement system it is also becoming extremely popular in sports performance circles. The same ideal patterns that keep an individual out of pain also maximize the efficiency of the movements, which not only reduces risk of injury but improves performance.

When you consider the principles of DNS, it truly is not about what exercises we prescribe or what exercises we perform, but rather what we are actually getting from those exercises when we perform them that is important. DNS provides a system of evaluation and treatment which follows motor development, thus providing an effective way to help our patients get the most out of therapy and our clients get the most out of training.

Sources:
Dynamic Neuromuscular Stabilization & Sports Rehabilitation, Frank C, Kobesova A, Kolar P. Int J Sports Phys Ther. , 2013 Feb;8(1):62-73.
A case study utilizing Vojta/Dynamic Neuromuscular Stabilization therapy to control symptoms of a chronic migraine sufferer, Juehring DD, Barber MR. J Bodyw Mov Ther, 2011 Oct;15(4):538-41.
Cerebellar function and hypermobility in patients with idiopathic scoliosis, Kobesova A, Drdakova L, Andel R, Kolar P. International Musculoskeletal Medicine. , 2013, 35(3): 99-105.
Effects of shoulder girdle dynamic stabilization exercise on hand muscle strength., Kobesova A, Dzvonik J, Kolar P, Sardina A, Andel R. Isokinetics and exercise Science. , 2015;23:21-32, 
Developmental Kinesiology: Three Levels of Motor Control i the Assessment and Treatment of the Motor System. Kobesova A, Kolar P. Journal of Bodywork and Movement Therapies., 2014;18(1):23-33.
The Prague School of Rehabilitation, Kobesova A, Osborne N. International Musculoskeletal Medicine, 2012;34(2):39-41.
Postural - Locomotion Function in the Diagnosis and Treatment of Movement Disorders, Kolar P, Kobesova A. Clinical Chiropractic, 2010;13(1):58-68.
Analysis of Diaphragm Movement during Tidal Breathing and during its Activation while Breath Holding Using MRI Synchronized with Spirometry. Kolar P, Neuwirth J, Sanda J, Suchanek V, Svata Z, Volejnik J, Pivec M. Physiol Res, 2009;58(3):383-92.
Postural Function of the Diaphragm in Persons With and Without Chronic Low Back Pain. Kolar P, Sulc J, Kyncl M, Sanda J, Cakrt O, Andel R, Kumagai K, Kobesova A. J Orthop Sports Phys Ther, 2012;42:352-362.
Stabilizing function of the diaphragm: dynamic MRI and synchronized spirometric assessment, Kolar P, Sulc J, Kyncl M, Sanda J, Neuwirth J, Bokarius AV, Kriz J, Kobesova A. J Appl Physiol. , 2012;42(4):352-62.
Importance of Developmental Kinesiology for Manual Medicine, Kolar P. translated from Czech Journal of Rehabilitation and Physical Therapy, 1996;4:139-143.
Surgical treatment and motor development in patients suffering from cerebral palsy, Kolar P. Translated from Czech Journal of Rehabilitation and Physical Therapy, 2001;8(4):165-168.
Long-Term Efficacy of Dynamic Neuromuscular Stabilization in Treatment of Chronic Musculoskeletal Pain, Bokarius AV, Bokarius V. 12th World Congress on Pain. Glasgow, Scotland. Aug 17-22, 2008. Presentation # PF225.
A case study utilizing spinal manipulation and dynamic neuromuscular stabilization care to enhance function of a post cerebrovascular accident patient, Oppelt M,Juehring D,Sorgenfrey G, Harvey PJ, Larkin-Thier SM. Journal of Bodywork and Movement Therapies., 2014;18:17-22.
More related reading:

https://gallagherperformance.com/solving-pain-influence-czech-rehabilitation-techniques/

The controversial subject of individuals assuming and accusing other individuals of using PEDs has been brought up once again.

It's comical to me because I always here about these assumptions or accusations from a second hand source. I never hear it directly from the source. But, that's another story.

At this point in my life, I’ve heard it since I was in college. Not just me, my brothers as well.

Let me make something perfectly clear: I am a natural athlete. Ryan is a natural athlete. My brothers are natural athletes. Always have been, always will be.

Why I am writing this post is to ask the question, "Why do people assume someone is using PEDs or anabolics in the first place?"

Is it because they believe something is not possible?

Do they have this belief because they are not capable of the same achievement? Or do they believe that because they can’t do it, then no one can?

Do they somehow believe that they are the strongest natural athlete alive and if someone is stronger than them, that person is a cheat?

Looking deeper in the matter, I consider the attitude of the individual making the assumptions or accusations. They start with the attitude that they believe what others are achieving is not possible, all based on the belief that it is not possible for them. And the impossible will always be their reality, never achieving what they are truly capable of because a driven, motivated person will make it possible. They will always find a way and won’t quit. They will never allow themselves to believe something is not possible.

Want to know the secret of the strong?

It all starts will their mentality.

A stronger person will never question the abilities of a weaker person. It’s always the weak questioning the strong. Weak in mind and character will always equal weak in strength. The strong simply want it more. Strength begins with a change in attitude. Put your mind to it. Change your attitude. Put forth some real focus and thought to achieving your goals and forget what others say is or isn’t possible.

Besides, who sets the limit of natural strength and athletic ability?

Why do people feel the need to define what someone else is capable of or tell them what their limitations are and if they have been reached. The strong of mind and the driven athlete are made to push boundaries and create new limits. Ignore the haters and detractors. It’s up to us to impose the stressors needed for adaptation and elevated performance. Put in the work and the time. Remember, nothing worthwhile ever came from quick and easy. Strength is no different.

Don't fall victim to the poorly educated and allow them to shape your views on the limits of human potential and what is or what is not possible. You’ll be amazed at what can be achieved without the excuses and with plenty commitment, consistency, time, failure and above all hard work.

More related reading:

https://gallagherperformance.com/training-take-it-seriously/

https://gallagherperformance.com/advanced-training-for-elite-athletes/

It’s time to understand what training for an athlete is all about. Parents and athletes are seeking out training services in great numbers and are confronted with more options year after year.

A real problem for people is that they see stuff like P90X, Crossfit, bodybuilding style training, or any kind of general fitness training and they get confused into believing that it is good training for an athlete. What they need to understand is that these training styles do not necessarily give you high performance. Many times adults and their young athletes fall into the trap of pursuing training without truly understanding if it will be beneficial or detrimental to their athletic development. What we have compiled below are some common FAQs or Frequently Avoided Questions that should be answered before you begin an organized training program aimed at developing a young athlete.

1) What are the demands of the sport?
Does your strength coach/personal trainer actually account for the sport you participate in, understanding the biodynamics and bioenergetics of the sport and adjusting your training accordingly? Or do they simply plug you into their system and make you workout based on what they know how to do, not what you need as an athlete? Understanding the anatomy and physiology of sport is highly critical in the design of athletic and sport performance training. If you’re coach or trainer does not understand these concepts as they relate to your young athlete’s sport(s) of participation, they will fail to produce significant results.

Don't buy into "functional training" hype. Simply ask them, how exactly is this functional for my young athlete? You'll be surprised at the sales pitch you may hear.

Read more:

What is Functional Exercise?
Training for Elite Athletes
Identifying Strength Needs for Athletes
Guidelines for Selecting a Strength Coach or Personal Trainer
2) How does training impact a young athlete’s muscle fiber typing?
Muscle fiber typing is specific to slow and fast twitch muscle fibers. Understand that slow twitch muscle fibers are highly resistance to fatigue and do not produce much force, making them more favorable for use during distance/endurance training and lighter resistance training workouts. Fast twitch muscle fibers are more easily fatigued but they produce a great deal of force and are needed to be fast, explosive, and strong.

Coaches and trainers can run the risk of any transitional muscle fibers being pushed to low threshold, high endurance-based muscle fibers when they make power-speed athletes do far too much distance endurance training or high rep weight training. Power-speed athletes make up the bulk of team sports such as football, hockey, baseball, basketball, and track & field events such as sprinters, throwers, and jumpers. This is not a comprehensive list, but none the less provides you with an understanding of just how many sports are highly dependent on power-speed qualities.

Athletes need to utilize training methods that push transitional muscle fibers to a more high-threshold, fast-twitch muscle fibers.  Transitional muscle fibers are highly sensitive in the young athlete, especially in the teenage years.  If improper training methods are utilize, you will lower their ceiling of athletic potential.

Read more:

Common Mistakes in Developing Young Athletes
Success or Failure: What Are You Setting Your Young Athlete Up For?
Two Common Misconceptions in Endurance Training
3) Does quick feet training make sense for an athlete?
The majority of quick feet training involves the use of dot drills and speed ladders. These drills do nothing to reinforce proper mechanics of sprinting or ice skating. Just watch for yourself. When these drills are performed, kids are standing upright with minimal hip and knee bend utilizing short, choppy strides that impart very little force into the ground. This is completely contradictory to what any sprint or skating coach would demand from their athletes. The fastest guys are the strongest guys because they put more force into the ground. Quick feet training makes no sense.

Read more:

Don't Fall for the Speed Trap
Choose Consistency and Intelligence in Training, Forget the Rest
4) Does high rep weight training for time make sense?
The whole point of strength training is to improve the efficiency of how your nervous system works. The heavier the weight, the more motor units and muscle fibers your brain needs to call upon to execute the movement. The more motor units and muscle fibers in use, the more force you produce. But we just don't need force, but athletes need to produce force quickly. The faster they produce high amounts of force, the faster and more explosive they become. Pretty simple.

Your brain will not call upon a lot of muscle fibers to execute a movement against light weights. This process of selection exists on a continuum and you don’t get to high-threshold, fast-twitch muscle fibers until you start hitting close to 80% of your 1RM (rep max) or higher. It doesn’t matter how many reps you can do against light resistance. So while the P90X and Crossfit people are doing tons of reps with light weights and little to no rest intervals, you’ll never tap into those muscle fibers that power-speed athletes thrive on for success in their sport.

It’s the complete opposite training you want to do for athletics like football, baseball, hockey, basketball, and just about every power-speed track & field event. Especially for teenagers because you can influence the muscle fiber make-up and the ratio of slow twitch to fast twitch fibers of young athletes. This will have tremendous impact of the athletic development or destruction.  Again, high rep weight training with little to no rest serves no purpose for a young athlete and contradicts the demands of athletics.

Read more:

Drop the Confusion, Athletes Need Consistency for Efficiency
Have You Mastered Your Movement?
3 Reasons You Should Train for Maximal Strength
Why Athletes Should Avoid HIIT Programs
 

Buddy Morris is the Strength & Conditioning Coach of the Arizona Cardinals. Buddy has a way of telling it like it is, not shying away from speaking his mind when it’s against popular cultural opinion within the world of sports performance training. I was fortunate enough to learn form a mentor of mine, Dr. Mike O’Donnell, who worked under Buddy at the University of Pittsburgh.

To this day, I enjoy reading and learning anything I can from Buddy. I have come to learn that when Buddy speaks, you should listen.

Why?

You are going to learn something.

Below is just a short collection of his thoughts that I have provided me with some insight into what it takes to better yourself as someone who works with developing young athletes.

Buddy Morris on the current state of the personal training and sports performance industry:
“(Personal training in the private sector) is one of those professions that’s about who you know, not what you know. If it was about what you know, there’d be a lot of guys on the street right now.”
“These days, everyone is looking for the top secret program and the “easy way” to lose weight, get in shape or become a better athlete. Here’s the secret: THERE IS NO SECRET! It’s all about things like commitment, effort, dedication, perseverance and WORK! You think that might be why it’s referred to as, “working out”?”
“It’s also become ridiculous with the athletic population. Every guru is out there trying to sell his miracle top-secret never-seen-before program to make you a super athlete. If I’ve said it once, I’ve said it a million times; “a good coach gets a lot done and goes a long way without gadgets, gimmicks or toys to enhance performance.”
Buddy Morris on the qualities of a great coach:
“The best coaches are the ones that can make adjustments.”
“The real magic will be in how you make adjustments on training day and use your heighten powers of observation and problem solving to make the training optimal on the training day.”
“Training readiness: The maximum amount of stress the body can handle or tolerate at any given time will fluctuate on a daily, hourly, and minutely basis.”
Buddy Morris on the importance of continual learning and development:
“I am far from an expert and I still have a lot to learn even after more than 3 decades in my profession.”
This is a personal favorite of mine just because there are far too many people marketing themselves as THE expert. The best trainers and coaches are humble and they are always trying to develop their craft. They don’t believe they know it all, so they actively pursue more knowledge. Buddy Morris more than gets this and it's exactly why several other coaches learn from his example.

More related reading:

 
https://gallagherperformance.com/thinking-of-taking-your-child-to-a-trainer-read-this-first/

As a chiropractor that specializes in manual therapy and rehab protocols, I see patients dealing with a variety of problems. Now while the conditions can vary greatly, the common denominator that all my patients share is that they are either in pain or unable to perform a specific activity at a level they desire. Being able to provide a service to help people was exactly why I got into chiropractic and it is why I work to continually develop my craft and treatment philosophy. My treatment philosophy has helped to develop my system for how I go about evaluating and treating each patient that comes to me for help. As valuable as my education and residency has been to developing my treatment philosophy, the insight and knowledge I have gained on strength and conditioning as an athlete and coach has been equally valuable.

A great mentor of mine told me that with his background as a strength coach, he uses that background and mindset everyday with his patients. Some years later, I continually have a renewed appreciation for what he communicated in that statement because looking at my patients through the "lens of strength" can provide me with a refreshing perspective.

Why?

Simply put, strength matters. Strength has the ability to cover up dysfunction. Strength will directly impact movement quality. Strength will improve mobility or flexibility issues. Strength has tremendous ability to minimize or reduce overuse injuries. Strength becomes a focus in my treatment plans and the advice I provide my patients.

In my opinion, a major player in the outcomes of patient care is the quality of advice they receive. Much of the advice I provide is directed at my patient's current exercise routine. And, at times, the advice is very blunt. The type of advice that is often tough to swallow on their part because it means big changes

What does that advice look like?

Say you are dealing with low back pain that is worsened from repetitive flexion. You can’t tolerate bending forward to tie your shoes or get nervous just thinking about picking up something from the floor, yet you love your group exercise class that has you running through dozens of crunches, sit-ups, air squats, and wall-balls. Your back is not going to respond to any form of therapy until you remove the irritating factor (your group exercise class) and follow the advice of substituting in more appropriate exercises that promote a healthy back.

Say you can’t properly lift your arms overhead with ideal form and posture through the shoulders, spine, and hips. Now you want to participate in an exercise routine that includes Olympic lifts such as the snatch and overhead pressing. What you must understand is that you lack the prerequisites to perform loaded overhead exercises. This is why your shoulders or low back hurt after overhead pressing or performing a full snatch and you need to be advised accordingly.

Advice should be constructive, providing a solution. However, there is some advice that is simply unacceptable. The classic example of this is the runner who develops knee pain, decides to see a doctor and is told, "Stop running."

Unacceptable.

The solution is rarely that simple. Maybe that runner lacks movement control in joints in such as the ankles, hips, pelvis, and spine because they lack adequate strength in surrounding musculature. Maybe that should be addressed while their current running program is restructured according to their tolerances.

There are solutions and often those solutions involve strength development.

As a therapist, odds are in your favor that you are going to find a strength deficit that is playing into that runner's knee pain. Odds are in your favor that you are going to find that lack of strength is correlated with any number of common conditions.

Lack of strength is never solved by inactivity and prescribing rest. Strength requires the opposite. Strength requires focus, guided effort. Strength is a difficult pursuit and it requires that one knows what they are doing if you are going to coach the process.

On my end as a therapist, what becomes even more difficult to navigate is managing a patient who has his or her own personal trainer or strength coach. I always ask them what they are doing for "training," and most times my response is inwardly shaking my head. I don’t say anything, unless I’m asked. If I’m asked, then it is time to be brutally honest.

It is important to note that you shouldn’t just take exercises away, but substitute better ones. My job is to find the best exercise for the job. This is why developing a large exercise pool to draw from is invaluable as a strength coach and as a rehab specialist. Having a huge exercise pool will allow you to make progressions, regressions, and substitutions based on movement patterns, training goals, mechanical sensitivities, or movement limitations.

At GP, we have taken time to develop our exercise pools for lower body pushes/pulls, upper body pushes/pulls, hybrids, developmental stabilization, etc. This allows seamless transition between phases of rehabilitative care for my patients and continual development from a strength and performance perspective for my athletes because we have developed our plan for progressive development. This understanding of strength also allows me to provide the most appropriate advice when it comes to exercise selection.

As William Penn said, “Right is right even if everyone is against it, and wrong is wrong even if everyone is for it.” People are there for your expertise and knowledge as much as your skills. Remember to provide the care and treatment you would want to receive and provide them with the advice and direction you would want to understand.

More related reading:

https://gallagherperformance.com/interview-with-mike-odonnell-dc-ccsp-cscs/

https://gallagherperformance.com/the-best-exercise/

https://gallagherperformance.com/before-you-go-to-a-chiropractor-read-this-first/

Lately, we have faced a number of questions regarding two subjects:

1)   Why don’t we make our athletes perform full, deep squats?
To be very clear on the subject, it all comes back to the understanding of how different movements and work outputs affect your training goal.

Technique manipulation can have a tremendous impact on training outcomes. When it comes to the training of athletes, training outcomes must ensure high level of competitive performance in their primary sport(s). The considerations one makes when training for pure strength and power will be completely different from the individual training for maximal muscular hypertrophy. When training for strength and power, you want to set yourself in a position for the greatest mechanical advantage. An individual’s greatest mechanical advantage will also be influenced by their anthropometry. This becomes the context of making coaching decisions that will dictate technique and variations used in movements such as squats, deadlifts, presses, and Olympic lifts.

In sport, one can argue that there is some level of sport-specificity in utilizing ½ and ¾ squats as they may provide a greater transfer of training into the dynamics of certain sporting movements. Keep in mind that auxiliary or supplemental work in the training program must ensure muscular/connective tissue health and balance.

This is not to say we don’t utilize a full, deep squats. Some of our athletes are more than capable of performing them. For others, there is a greater risk to reward ratio and greater sporting outcomes can be realized with squat variations that impose less structural risk.

It really comes down to selecting the best tools for the job and removing the variables that don’t have a place in an athlete’s long-term goals.

2)   Why don’t we use intense conditioning work with our athletes?
Understand that the adaptations an athlete undergoes from both a neuromuscular and energy system (aerobic and anaerobic) viewpoint will always be influenced by the structure of training load and volume in a given program.

“Explosive, not tired.”
At GP, that is a concept we communicate to all our athletes, but still this is a concept many of them have a hard time understanding. Many come to us with the goals of being bigger, stronger, and faster. They want it all and convincing how the process really works, through intelligent conversation, is a challenge.

Flash forward several weeks into the program and these same athletes are bigger, stronger, and faster through intelligent program design and execution. All aspects of the training program align with their goals and their bioenergetic (energy system) demands relative to their sport. There is conditioning work, but it is structured best to according to their needs. Conditioning work doesn’t have to push you face first into a pile of your own sweat and vomit.

Nowadays, young athletes assume conditioning and speed are the same and that by improving their conditioning, they will get faster. For many athletes, suicides and gassers come to mind. Intense practices run by coaches for no other reason that to make their players work hard also comes to mind. Players are instructed to sprint with minimal rest, pushed to exhaustion. Many trainers and "programs" utilize high-intensity conditioning methods. Sure you want your athletes to last an entire game and not get out worked, but this will not get them faster. Actually, it is counter-productive if speed is the objective since it is physiologically impossible to perform at your maximal effort without adequate rest.  And it doesn’t ensure that they will be in the best condition either.

There is such thing as training parameters and workload capability. These concepts demand consideration when training athletes. Sadly, if you asked the majority of trainers and coaches what those two terms mean, you learn pretty quickly that you are talking to yourself. True speed is only developed at near maximal effort. Maximal effort depletes energy systems and strains the nervous system. All these need adequate time to recover between sprints. This must be monitored closely to ensure that a speed training session does not become a conditioning workout. Conversely, conditioning work must follow guidelines designed to help athlete’s maximize their conditioning without disrupting other aspects of performance.  If conditioning training is performed at too high of an intensity, the training not only inefficiently conditions the athlete but can also interfere with speed performance and development. It will also interfere with strength and power development as well.

Are you getting the picture?

The very same athletes who want speed, strength, and size must understand that intense, non-directed conditioning only serves to inefficiently condition you and interfere with the goals and needs required for sport success. This is not our opinion; this is fundamental sport and exercise science.

Conditioning is a primary component in our training programs, for any athlete. However, conditioning takes on different looks due to the various energy system demands for the individual athlete. Conditioning is tailored to their needs. Just because a coach crushes them in practice with endless gassers, it doesn’t mean they are suddenly out of shape.

More related reading:

https://gallagherperformance.com/guidelines-for-selecting-a-strength-coach-or-personal-trainer/

https://gallagherperformance.com/the-essentials-of-speed-training/