Coastal Athletic Connection

Langley, Walnut Grove and Surrey's constant source of quality information in the Sports Performance, Strength and Conditioning, and Nutrition fields.

Posted by on in Training
Don't Kill Speed!

Speed kills. We all know that, and have all heard it, and I have said it before. Yet, why do we actively train against it? The only way to get faster is to train faster, to actually push yourself to try and move faster than you ever have before, until your mind and body adapt and get used to this new top speed. If we know this, why do we train slower than possible during our sport practices with our teams? Now, I am not simply refereeing to effort level, although that is obviously a very necessary component as well. No, what I am referring to is a little thing I got from Mike Boyle: practicing speed drills with the puck or ball. You see this all the time, especially with youth sports. The coaches want players to get faster while controlling the ball or puck, as so they tell their players to do all of the drills as fast as they can while trying to control their sport’s object.

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Should you focus on being Shredded or being In-Shape? What's the difference anyway?

 This is a topic that has been bugging me for a while, and it is finally time I address it. I want to explain the difference between being “in-shape” vs being “shredded”. This line of thought for me started a year or so ago when I recently finished my recent “bulking” phase. For those who are unaware, bulking basically means that you train for muscle growth (hypertrophy), and skip the cardio in order to maximize your gains. So, as I was saying, I finished my bulking phase, and had not done any running, biking, skating, etc for a couple of months. I was going on a hike with some of my friends (who I also train as athletes) and was commenting on how they were in much better shape than I was and they will beat me on the hike. They actually argued with me (I am known for being in great shape physically and going at a very brisk pace on hikes), stating that I was in shape, just look at me! Here is where they made the mistake: when it comes to the fitness and athletic world, looks can be very deceiving.

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Skipping the Gym is NOT the Answer!

`           As a young athlete, you always want to perform your best and give your best effort. You listen to your coaches, study game film, work hard in practice, go to the gym, and show up come game time on the weekend. As you go through your weekly routine, you start to realize that school is getting busy, practices are getting harder, and your girlfriend/boyfriend is demanding more time from you. Soon you have less time than you need (welcome to real-life) and you need to start cutting certain things out of your weekly routine. School is mandatory, so you cant skip that. Your girlfriend/boyfriend is the love of your life and spending any less time with them will cause them to question your commitment levels, so that has to stay. Youre not going to skip practice of course or you wont play, and playing games is the whole reason for your existence. So… skipping the gym it is!

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"Bro, How much do you Row?": Adding Some Rowing and Pulling in the Gym to Improve Athletic Performance

“Yo, how much do you bench?”

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To Sprint or Not to Sprint?

Over the years, sprinting has become what appears to be a forgotten exercise. Whenever it appears in a program, many athletes respond by asking, “You mean like running?” and “How fast should I go?” In short, my answers to those questions in order are “No”, and “as fast as you can!” Now, you may realize I said no to “running”. Why? Because sprinting is not running. Sprinting is defined as “running at full speed over short distances”, while running is defined as “moving at a speed faster than a walk, never having both or all the feet on the ground at the same time“. So, when I want my athletes to sprint, they should be going as hard as they can, trying to get faster each and every time. In this blog post, I am going to take a look at the wonderful world of sprinting and how it relates to the sporting realm and increasing performance. I am under the impression that every athlete should sprint. I don’t just mean in their sport, but in training. Throughout this post I will explain further, but it basically comes down to the fact that all athletes do sprints in their sport (or skate at max speeds). All sports, be it basketball, tennis, hockey, badminton, bobsled, or soccer, are made up of short intense bursts of all-out speed. So, if sprints make up such a large portion of the sport, why wouldn’t we train athletes to be better and faster at them?

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I’ve been working with Ryan & Cole for the past 3 years and they have helped me make huge strides in my development in the gym and on the field I wouldn’t be where I am today without the help and guidance Coastal Athletics has given me.

Jake Polancic