Latest / The Gill Athletics Track and Field Connections Podcast / #103: Gill1918 presents JC Lambert "Coaching the Throws and the Weight Room Part 1"

Transcript

#103: Gill1918 presents JC Lambert "Coaching the Throws and the Weight Room Part 1" · The Gill Athletics Track and Field Connections Podcast

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  Welcome to the Gill 1918 Project, a podcast series by
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  coaches, for coaches powered by Gill Athletics.
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  Now let's get into today's topic.
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  Thank you guys. Well, thank you for having me.
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  I was going to say, do you want me to go ahead and get right
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  into this? Yeah, Coach, you're good to go.
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  Perfect. OK, cool.
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  Well, you know, I was going to say I was asked to give you guys
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  a a talk and a presentation today upon, you know, how would
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  I start early season training? You know, a lot of this all
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  detailed somewhat towards of course, high school.
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  If there's any college coaches that are happen to attend this
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  by chance and I don't touch on something that you might have a
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  question about. And even with the high school
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  coaches, feel free reach out to me over Instagram.
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  I would say e-mail, but I get a lot Instagram.
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  I'm more likely to see it. So I just want to preface that
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  before I get into this, just so if anyone needs any questions or
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  help, reach out and I'll be more than happy to help out.
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  But you know, so my time as a college coach prior to that, you
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  know, I was fortunate enough to help out a little bit volunteer
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  wise and I was also lucky enough to where I was able to help out
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  high school level 2. So I don't have an abundance
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  amount of high school experience, but you know, I have
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  helped out a couple years with that.
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  So, you know, I know how it goes a lot of times with, you know,
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  preparations and kids that do multiple sport and, you know,
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  the challenges and how it goes. But that being said, I do have
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  some experience with it. So I'm hoping what I can share
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  today will help you guys out in torrent in terms of just, you
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  know, the preparations, getting things ready and just trying to
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  build a solid foundation that will, you know, stick with you
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  through the season and help lead to success for you all.
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  So, you know, I'll start off with the lifting portion of it
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  and then I'll transition to the throwing as well.
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  So, you know, when it comes to lifting, I know especially in
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  high school, you'll have a lot of athletes that might have
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  little to no experience when it comes to certain movements.
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  So, you know, starting off simple is best.
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  Of course, I'm sure anybody that you talked to today will
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  probably say the same thing, but you know, basic movements and
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  you know, in the early season, you know, you need to get some
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  general prep in and you know, some also some high volume in
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  the weight room. And so whenever I say high
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  volume, I mean high volume and low intensity.
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  And so that kind of helps build up the bass and the
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  conditioning. And also the thing that I like
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  about that too, is for someone that's young and that needs to
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  learn how to do the movements, you can think about it as that's
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  practice for the movement, if you will.
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  You know, So let's say like someone's brand new to, you
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  know, a squat, a front squat or a back squat.
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  You know, it's like if they're needing to get into shape and
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  you're starting them off with, let's just say, you know, 3 by
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  10, four by ten or something like that.
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  You know, it's you, you keep it light for someone that's
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  learning it and you let them go through the motion.
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  And, you know, if you have a lot of people and you're trying to
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  teach them in terms of depth and everybody's going at the same
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  time, that's where you can kind of put in a little bit of a
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  lower box to teach them like on the depth that they need to go
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  to, to where it can kind of be a little bit of a touch and go
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  just again, things that help with an immediate feedback.
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  You know, where someone that's new, they're not going to want
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  to go all the way down and stuff like that.
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  And, and hitting depth is going to be a little bit of a
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  challenge. So having a box or a ball or
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  something like that and can be helpful.
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  You know, and the, and the same kind of goes in terms of like,
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  of course, Olympic lifts. Everybody has a different
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  thought when it comes to that. And you know, everybody honestly
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  into A to a certain point can be right into what program works
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  for them. You know, for me, I with my
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  Olympic lifts with I'll just speak with cleans because I
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  would say with someone that is potentially brand new, you know,
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  starting them off with the clean is going to be way easier than
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  potentially the snatch. And you know, from a, you know,
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  risk benefit too. You know, a light snatch isn't
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  bad, but you're talking about something that's going to be
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  over their head. So you don't want to grip the
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  slip, drop it on their head or go backwards and you know,
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  something bad happens there. But with a clean, you know,
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  because it's not as full range, it's not over their head.
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  And to be a little bit safer. So, you know, when it comes to
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  teaching the clean in terms of volume, you know, I mean, I've
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  went as much as, you know, five sets of eight.
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  And it honestly becomes more, you know, conditioning and
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  cardio than anything. But it also helps teach them
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  again, practicing the movements, you know, into how it's executed
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  and done. And you know, and I've done it
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  before too, where I haven't done as high a volume on like the
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  Olympic Cliff, like the clean like that with 5 by 8.
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  And I would say that for me personally, whenever I've
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  started to that point, even if the intensity is down, I see
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  greater benefits once we start to lower the reps and up the
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  intensity when that time comes. So you know, that's my
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  recommendation when it comes to that.
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  The same can be done on the bench press as well, of course,
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  you know, the squats and the bench, I'll go up to five sets
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  of 10 as well, especially early season.
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  And I can't perhaps sit enough of the intensity being low,
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  especially for someone new that's just learning the
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  movements, you know, build slowly.
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  You got plenty of time to get to the points where you might want
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  them to get to, you know. So again, I'm just talking, you
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  know, early season, if they're starting now or even potentially
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  if they're coming right out, right off of another sport, you
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  know, give them a chance to get reconditioned, you know, and
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  that can take, you know, four to six weeks.
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  And then from there then you can start working down in the Rep
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  range and start bumping up the intensity some more from there.
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  But again, just the preps that I am talking, you know, early
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  season, pre season, getting things started here at this
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  point when it comes to working with after your main lift.
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  So your main lifts essentially will be as I'm sure most would
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  know. You know, your squat, your
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  bench, you can include your deadlift in that.
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  The Olympic lifts, you know, your cleans and such.
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  You know, you want to do your main lifts first.
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  And then after that, you know, I always pick depending on how
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  much time that you have and I'll get into the sets and reps that
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  I would work in to help you with time management as well.
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  But you know, you can pick anywhere from 4:00 to up to
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  honestly, even 8 different auxiliaries that you can plug in
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  for your athletes right after their main lifts for the days
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  that you lift, you know, and so for auxiliaries, I like to pick
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  things to essentially, if you will make the body whole and to
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  help with conditioning as well. You know, so let's say like as
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  an example, like on a day you're hitting bench press, you know,
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  to help the, if you will, the counter movement, you know,
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  that's where I'll work, you know, rows and, and more so like
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  lat pull down and then and your back, you know, to kind of
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  support the front, if that makes sense, you know, And so it's
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  like whatever my main lifts are that day, I'm trying to plug
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  something of the opposite, you know, to help support that as
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  well as like I always like to at least have some type of lower
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  body workout and for the auxiliaries just to help again,
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  build late conditioning. And you know, depending on how
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  you program it, even proprioceptiveness, you know,
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  especially nowadays if you have athletes that are just so, you
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  know, one of an athlete or someone that's never done
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  anything athletic before, you know, they're still developing
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  and learning how to use their bodies and whatnot.
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  And so one of the ways that I tried to teach, you know, them
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  learn their kinesthetics, if you will, and how to, you know, find
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  their balance. And the proprioceptive is, you
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  know, whenever I do anything with the lower body, I'll do
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  unilateral lifts. So like, let's say like 1
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  legged, let's call it like split squats or I'll even like with a
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  calf raise, like I'll do like a single leg calf raise with no
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  shoes on. Working on balance, making their
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  feet actually feel the ground, you know, and actually learning
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  how to use their, their arch, their feet, their support, and
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  you know, all the stability muscles, if you will, you know,
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  same thing glute bridges. I'll work, you know, glute
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  bridges with both feet on the ground.
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  And I'll also work single leg glute bridges as well, you know,
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  and I've noticed a lot of improvements even in my athletes
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  at the college level, you know, because I'll even have athletes
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  that come in that might not have a, you know, a long training
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  age, if you will, or has done any type of other athletic
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  activity when they were younger. So in order to build that,
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  that's where I'll work in different things like that
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  balance activities as well, you know, and, and always trying to
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  make sure it's with their shoes off.
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  Now, that being said, of course, I'm not going to have them with
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  their shoes off right by, you know, the free weights, if you
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  will, you know, to wear a plate could drop on their foot.
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  Of course, you know, always looking to make sure I'm not
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  going to put someone in harm's way, you know, but again, just
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  kind of as an example from there, you know, from there,
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  kind of like I mentioned in terms of the other auxiliaries,
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  you know, just kind of working full body.
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  You also want to try to identify, you know, it, it gets
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  tougher whenever you have a big group of athletes, you know, but
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  still, you know, you want to try to identify, you know, OK,
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  what's some weakness, what's some imbalances that I'm
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  noticing that some of these individual athletes are having
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  any and even in my group, you know, just to try to give a
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  quick example, you know, it's like if someone has a hard time,
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  you know, loading lateral or if you will in in the throat
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  staying on their left to get around the left out of the back
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  in a rotational event. You know, that's usually where,
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  you know, there's a lot of different ways you can go about
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  it. But you know, the first thing
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  I'll check is, you know, their lateral strength and stability.
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  And then that usually comes from, you know, how strong is
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  their glute need, you know, their lateral quad and even a
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  little bit in the terms of like their vastus medialis.
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  And so that's the teardrop muscle that's kind of right by
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  your kneecap. But that go, in my opinion, that
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  coincides with a little bit of your glute need.
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  So if I noticed that, and to be honest, it's never just one
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  person, it's several that I kind of noticed in my group.
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  So as soon as I notice that, I'll add an, you know, like side
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  squats, minivan, lateral steps and different things like that
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  to be able to hit, you know, that movement and, and it's
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  always not for Max strength, it's always execution, you know,
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  to be able to kind of go from there because I'd rather it be
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  done right to where they're actually targeting the muscles
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  that I'm looking for them to hit the right way rather than
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  loading up as heavy as you can. Because again, and I'm sure most
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  people probably know in the auxiliaries especially, it's
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  like if you loaded up a lot, you're always trying to go to
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  the bigger muscle group rather than the smaller muscle group
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  that you could be potentially trying to target when it comes
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  to sets and reps within those auxiliaries that you would
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  choose to build around your athlete and your group.
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  You know, there's several different ways that you can kind
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  of go about this depending on the time that you have.
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  And honestly, even what's your goals for your group?
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  You know, I've done two different ways, if you will.
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  So again, speaking in terms of pre season, if you're looking
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  for hypertrophy, building muscle, again, high reps,
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  concentrated reps, you know, and even sets from that, you know,
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  I'll start off with again, depending the exercise, you
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  know, like a like a 4 by 10 or a four by 12, four sets of 10 or 4
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  sets of 12, you know, and am I especially starting off, you
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  know, start them off lighter, teaching the movements,
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  everything's controlled and done right.
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  And if it's easy, then you know, next set, move up 5 lbs, next
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  set, move up 5 lbs. So like dumbbell row, just as an
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  example, you know, doing a dumbbell row, teaching them good
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  posture, not being sloppy with it, you know, staying braced
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  too. Not to get off track here, but
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  that's another thing that I've kind of noticed too with a lot
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  of the athletes that I get in the last 10 years is a lot of
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  them don't even know what bracing is, you know, and you
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  know, and that's something that I used to think that would be
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  taught, you know, at an elementary level.
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  So keep that in mind too, that a lot of your athletes might not
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  even know what bracing is. So, you know, instead of
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  actually keeping their core tight and everything stabilized,
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  they're probably trying to actually keep everything else
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  tight, you know, all their other muscle groups, which I believe
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  is incorrect. And I also think learning to
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  brace and something like that, it brings, you know, really,
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  really good transfer, you know, to everything, life in general
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  and what they do athletically as well.
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  So, you know, back to like a dumbbell row, you know, making
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  sure that brakes properly and everything like that going
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  through the movement, good range of motion, nothing's short or
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  cheated, you know, And then from there, if they start off with
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  like a 30 LB dumbbell and everything looks fine, move them
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  up to 35, that looks fine up to 40 and so on and so forth.
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  And, you know, and especially because this is conditioning,
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  you know, it's like if it gets to the point to where they are,
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  they even finished the workout and it's like, you know, that
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  that was easy, that's fine. Next time, bump them up a little
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  bit. You know, it's like I'd rather
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  leave the day early season with, you know, thinking, OK, we could
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  have done more than trying to push them to the point to where
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  it's like, you know, everybody's on the floor early season in the
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  weight room. You know, that's how you kind of
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  get into, you know, the injury realm of things in, in my
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  opinion. You know, again, once they get
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  in shape, you know, you can go that route a little bit to to to
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  an extent. But early season, first four to
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  six weeks, you know, less is more.
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  So again, you know, kind of like I mentioned, four sets of 10 or
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  12, you know, with each exercise.
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  I do realize that at times some people are strapped for time.
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  They don't have, you know, all the time in the world in their
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  weight room. They got to work around athletes
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  and stuff like that. So that's where I also learned
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  from, you know, a guy that's worked with a lot of
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  professional athletes, you know, there's it's called the one by
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  21 set of 20. And to get more information on
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  this, you know, this is something that is readily
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  available out there whenever you look it up and and you know,
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  search it, Google it, whatever. So you can read a little bit
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  more on the one by 20. Some people use 1 by 20 on every
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  single thing that they do, including their main lifts.
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  I don't do that. I'll use that at times for my
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  auxiliaries if I feel like I'm strapped for time I need to get
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  done or, you know, if I have someone that I want to build the
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  body up a little bit more and build, you know, the joint,
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  build the tendons, you know, and more things as such like that,
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  you know. And so for someone that is
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  brand, brand new, the one by 20 can be a great plus.
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  Excuse me, a great place for them to start, you know, because
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  again, it's one set, it's 20 reps Everything that you would
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  need to do with it needs to be, you know, executed properly.
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  So how the one by 20 with an auxiliary looks is, you know,
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  again, I'm going to take the dumbbell row just as an example
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  because I've talked about that, you know, let's say, OK, you
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  know, we're going to go 1 by 20. Someone's not conditioned, you
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  know, so their first few times doing this, they could
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  potentially gas out. So I'm going to start with,
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  let's just say as an example a 20 LB dumbbell.
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  So as I choose the 20 LB dumbbell, it's going to be 20
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  reps on each side and it's nice and controlled.
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  You're not doing it as fast as you can.
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  You know, if someone gets to let's say 16 to 18 reps, OK,
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  that's fine. And that's all they can do
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  without. If technique starts to break
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  down, they're done. So it's like if they get to 16
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  to 18, then OK, next time we do this, then you're going to do
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  the 20 LB dumbbell again until you hit 20 reps.
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  Let's say someone is really in shape and it's easy, you know,
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  tell them, hey, if you can go past 20, go ahead, go to 242526
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  reps, Then you know, next time, OK, I can probably move this
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  person up to 30 lbs, you know, and go from there.
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  On the opposite side of it, if someone's only able to get, you
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  know, 10 reps, 12 reps, it's way too heavy.
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  Basically tell them to stop, back it down however much you
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  need to another 10 lbs and go from there and have them do it
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  again and see where they're at from there, you know, So the one
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  by 20, besides being good for like I mentioned, like you know,
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  not only just the muscles. Hey gang, Mike Cunningham here.
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  Hey, I hope you enjoyed this episode of the Guild 1918
• 18:38
  Project series. It's really my mission, my
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