Rate of Force Development: What It Is and Why You Should Care

No, sorry, this is not a post on how to become a Jedi by increasing your rate of using the Force. Shucks. The Rate of Force Development (RFD) we’re going to talk about is that of muscles and is *kinda* important (read: essential to athletic performance). Today’s post will enlighten you as to what RFD is and why one should pay attention to it. Next post will be how to train to increase RFD. So grab something delightful to munch on (preferably something that enhances brain function, like berries.) Caveat: There is a lot of information and other stuff that I’m not putting into this post, sorry, this is just a basic overview of why RFD is important for everyone. What is RFD? It is a […]

Off-Season Training: Overhead Athletes

Last week, we laid out some general guidelines for athletes heading into their off-seasons. You should read it, if you haven’t already. Today, we’ll delve into some specifics for overhead athletes (i.e. baseball, softball, javelin, shot put, swimmers (though it seems as if they never have an off-season), etc.). Shoulders are rather complicated and annoyingly fickle joints that can develop irritation easily which is why proper attention MUST be paid to shoulder mechanics and care during the off-season. There is nothing “natural” about throwing a heavy object (or a light one really, really fast) and shoulders can get all kinds of whacky over a long, repetitive season. I’m going to keep it sweet and simple. 1. Restore lost mobility and […]

Strength Training for Youths: Pre-Puberty

Last week’s post listed persuasive (I think so anyway) reasons why kids should enroll in a strength training program. In that post is also a definition of a smart, sound training program. If you can’t remember, here’s the refresher; it involves none of the max effort, grunting/screaming/shouting version that, unfortunately, is the stereotype of our industry. Parents: NOT ALL TRAINING PROGRAMS ARE CREATED EQUAL!!! Matter of fact, if you find your 9 year-old doing the same workout as your 16 year-old, something is dreadfully amiss. This post and the next will shed light on the differences that you should see between age groups, broadly, pre-puberty and post-puberty. Now, one thing to keep in mind as you read, these are general guidelines […]