The back squat can often stymie athletes and coaches coming to it late in the game, especially if steps were skipped during development phases for the athlete. Coach William Wayland focuses on applied coaching challenges and how to overcome them, presenting a progression of squats focused on movement quality over loading strategy.
Pragmatic coaches get the outcomes they desire. Their process incorporates applying objective information, subjective personal experience, and the all too nebulous term culture. The aim of the pragmatist lies in outcomes: Does what I implemented work satisfactorily?
Keep MMA athletes primed between fights without wearing them down by cycling between intensive and non-intensive, sport-focused cycles. A compressed supramaximal sequence sustains an athlete’s strength and power levels and works well with their unpredictable schedules.
There are plenty of misconceptions about golfers as athletes, primarily because so many people view golf as an activity for retirees and business executives. However, there is growing demand for physicality in golf and, as with all sports, strength is the basis for preliminary athletic improvement. In this article, Coach William Wayland discusses why and how to execute a strength and conditioning program for golfers.
A strong upper back isn’t just protection for athletes, it can also be a performance driver. Getting beyond the upper back work that is, by and large, bodybuilding and/or functional exercise, Coach William Wayland presents a selection of exercises he has found highly beneficial for purposeful upper back training.
The bench press isn’t going anywhere, and you should still include it as part of a well-balanced and nuanced training program. Coach William Wayland outlines some horizontal pressing variations that allow for an athlete-centric approach.
Reconciling the benefits of intensive squatting with athletes who have busy schedules and high training volumes can be tricky for coaches. However, with derivatives, clever rep schemes, and load manipulation, we can provide intensity, keep volumes appropriate, and minimize technical aberrations.
The push press improves limb speed and stability in the upper and lower body. It’s crucial for collision and combat athletes as well those in sports requiring high limb speeds like baseball and golf. While there are risks for some athletes, we should not abandon pressing for athletes who are capable of performing these movements.
Posterior chain strength is essential for sport athletes and its potential for load tolerance is enormous. We’ve searched for variations that allow us to achieve enough stimulus to produce adaptation and still allow athletes to accomplish what is most important, their sports training.
Bilateral hand-supported movements allow athletes to express intent and force development not attainable with heavy standard unilateral work. Coach Wayland explains how the hand-assisted safety bar split squat maximizes stress on the body during training, enhancing adaptations and ultimately maximizing performance.