Home Posts tagged "John O’Neil"

CSP Elite Baseball Development Podcast: Speed Training with Lee Taft

We’re excited to welcome speed training expert Lee Taft to this week’s podcast for an awesome discussion of baseball movement competencies and how to coach them. Lee is highly qualified to work across all sports, but I've found his work to be particularly impactful in the baseball world. CSP-MA Director of Performance John O'Neil takes the lead as a guest host as well.

This is a timely podcast, as Lee's popular Certified Speed and Agility Specialist course is on sale for $150 off this week. I'm a huge fan of Lee and this resource - so much, in fact, that it was filmed at Cressey Sports Performance - Massachusetts. It's now required viewing for all our staff members. You can check it out and take advantage of the great discount HERE.

Show Outline

  • How Lee developed into the coach he is today
  • How Lee approaches youth athletic development
  • What the 7 movement patterns of speed are and how these principles translate into sport specific results
  • What is a lateral run step is, how Lee teaches it, and how it’s different from a traditional crossover step
  • How can base stealers optimize their setup to maximize acceleration
  • Why an initial step back with the lead leg is not a bad move first move for a base runner and why observing an athlete’s center of mass is more meaningful when addressing acceleration
  • What the upper body’s role is in creating efficient running patterns and how the arms specifically work for baserunners when stealing
  • How can infielders can improve their setup and defensive start position
  • Why the traditional defensive mindset of get your glove on the ground and be as low as you can is the wrong strategy for optimizing a player’s athleticism
  • How initial hand position and the movement of the arms work to propel the body out of the start position to fielding the ball
  • How outfielders can refine their defensive setup
  • How the incorporation of a split step into a defensive player’s approach can create a quicker initial move to the ball and help to expand a fielder’s range
  • What minute but key movement competencies Lee incorporates into athletes’ training, including the dissociation of their upper and lower half and learning to run an opposite direction your eyes are looking
  • How Lee incorporates curvilinear speed work into his athletes’ training
  • How deceleration isn’t emphasized enough when discussing qualities of position players
  • What the common compensations Lee sees in baseball players’ running mechanics are
  • What mistakes coaches are commonly making when teaching and training speed in the game of baseball
  • What principles Lee prioritizes when incorporating conditioning into athletes’ training
  • How Lee would implement conditioning into a baseball program’s training calendar and how he would apply his conditioning principles to specific scenarios like managing a pitchers’ workload between starts
  • What the priority training qualities are when working to train power in hitters
  • What med ball fake throws are and why are these specifically useful when training hitters
  • You can follow Lee on Twitter at @LeeTaft and Instagram at @LeeTaft.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

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Game-Planning for the Glute-Ham Raise

Today's guest post comes from Cressey Sports Performance - Massachusetts Director of Performance, John O'Neil.

Today, I'm gong to be covering a few ways to progress the glute-ham raise (GHR). We use GHR variations for hypertrophy and injury prevention, as they are a good supplementary exercise to a lifting and/or sprinting program. These variations are a nice replacement for people who struggle to do a GHR well, or, people looking for variety in a program. These variations are heavily impacted from our good friends at Resilient PT, so be sure to check them out on Instagram at @resilientPPT!

1. Glute Ham Raise ISO Hold

-Muscle Action: Isometric Hamstrings, Glutes
-Purpose: Create context for other exercises that require a the ability to create posterior pelvic tilt using your feet (i.e., deadlifts, RDLs, etc..)
-Degree of Difficulty: Beginner
-Common Rep Scheme: 3-5 reps x 5-10seconds, or, minimal reps for long duration breaths
-Common Error: Don’t set up too far away, and don’t expect to cover too much ground

2. GHR Hip Extension
-Muscle Action: Isometric Hamstrings, Eccentric to Concentric Glutes
-Purpose: Create context for hip hinging by driving your feet into the pad as you descend and ascend. Additionally, work on syncing upper and lower half tension needed on a deadlift variation.
-Degree of Difficulty: Beginner -> Intermediate
-Common Rep Scheme: 6-10 Reps
-Common Error: Don’t go for speed. The goal is to feel tension throughout the movement. Additionally, make sure to achieve full hip extension at the top of the movement.

3. GHR Razor Curl
-Muscle Action: Eccentric -> Concentric Hamstrings, Isometric (mid-range) glutes
-Purpose: Hamstring hypertrophy. By avoiding full hip extension, the stress of the activity is placed purely on the hamstrings.
-Degree of Difficulty: Advanced
-Common Rep Scheme: I’ll typically program this as an RPE. For example, if I write 9 RPE, it’s assumed that you go 1 rep shy of technical failure. Other ways to write this include (Max – 1) or 1 Rep in Reserve (RIR). Take this close to failure to make it a hypertrophy focused exercise. I’ve seen an athlete go from 3 reps in week 1 to 17 in week 3, so, don’t assume one rep scheme for a 4-week block.
-Common Error: Don’t go for speed on the eccentric, and really reach your body out into full knee extension to assure that you hit the distal fibers of the hamstrings. Also, don’t cheat it by coming up into hip extension at the top and keep the tension.

4. GHR Waterfall
-Muscle Action: Eccentric -> Concentric Hamstrings and Glutes
-Purpose: Hamstring and glute hypertrophy.
-Degree of Difficulty: Intermediate -> Advanced. Slightly easier than the razor curl for two reasons – one, the eccentric is with gravity, and two, achieving full hip extension at the top gives you a moment of releasing tension from the hamstrings.
-Common Rep Scheme: Same as the razor curl. Typically better formatted as an RPE or RIR.
-Common Error: Don’t rely on momentum to bounce out of the bottom. You want to feel your feet leading the movement from the bottom of the motion.

5. Decline, Incline, Band-Assist, Band-Reach, Load

If you want to make any GHR variation easier, decline the machine (elevate the front). To make it harder, incline the machine (elevate the back). Depending on the machine, you might be able to fit a band behind the back and either hold it or wrap it around your body to unload the bottom of the motion and provide more of an elastic component upon the return to the top.

To make the motion harder, adding a banded reach or adding load (holding a weight or using a weighted vest) will add to the eccentric stress and make the concentric motion more difficult. 

About the Author

John O'Neil (@ONeilStrength) serves as Director of Performance at Cressey Sports Performance-MA. You can contact him by email at joh.oneil@gmail.com and follow him on Instagram

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CSP Elite Baseball Development Podcast: Offseason Planning with John O’Neil

Episode 25 of the podcast features a collaborative effort between Cressey Sports Performance - Massachusetts Director of Performance John O'Neil and me. We go in-depth on the topic of planning out an effective baseball offseason for high school, college, and professional players. This week's episode is brought to you by Joovv Red Light Therapy. The research on the wide-ranging health benefits of red light therapy are compelling, and Joovv is at the forefront of delivering this technology to improve your health and performance. Head to www.Joovv.com/eric and enter coupon code CRESSEY to get a special gift with your purchase.

Show Outline

  • How John and Eric model their training programs to optimize an individual’s off-season
  • What John’s off-season training priorities are when working with high school, college, and professional athletes
  • How having a single sport high school athlete impacts off-season training
  • What factors high school ball players should consider when deciding to play fall ball
  • Why consistency is the most important aspect of a training program and how John emphasizes this message to his youth athletes
  • Why health and performance are not mutually exclusive in the world of performance enhancement
  • How coaches can find success with athletes by identifying the duration of time they have them, honing in on low-hanging fruit in their development, and working backward to drive favorable changes in their abilities
  • What training qualities John focuses on developing early in an individual’s offseason and how these strategies are progressed as an athlete transitions to being in-season
  • Why building a robust aerobic base is of high priority early in the off-season and how this idea transforms into more power related development as the off-season progresses
  • How John conceptualizes his sprint progressions for athletes
  • Why off-season training slowly builds athletes to move more explosively as they approach the season and how John specifically translates general motor potential into skill specific activity
  • What a typical professional off-season training program looks like
  • How John and Eric model off-season training programs around throwing programs to make sure their baseball players are prepared for all facets of their sport

You can follow John on Instagram at @oneilstrength and Twitter at @oneilstrength, and reach out to us at cspmass@gmail.com for offseason training inquiries.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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Strength and Conditioning Stuff You Should Read: 2/25/19

I hope you had a great weekend. Here's a little strength and conditioning content from around the 'Net to get your week started on the right foot:

Mastering the Basics MUST Precede Embracing a Specific Methodology - John O'Neil is our Director of Performance at Cressey Sports Performance - MA, and with that role, oversees our internship program. In this article, he discusses a trend he's observed in up-and-coming coaches. This is one of the most important articles I've read this year.

15 Static Stretching Mistakes - This is one of my most popular articles of all-time, and I wanted to reincarnate it from the archives in light of a conversation I had the other day.

The Top 19 Nutrition Myths of 2019 - The crew at Examine.com never disappoints, and this article is no exception.

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Strength and Conditioning Stuff You Should Read: 1/7/19

Here's some recommended reading/listening from around the strength and conditioning world to keep your week going:

The Speed Podcast with John O'Neil - The crew at TC Boost interviewed CSP-MA Director of Performance, John O'Neil, who spoke to some of our training methodologies at CSP.

Becoming an Industry Leader with Pete Dupuis - Michael Keeler interviewed my business partner, Pete Dupuis, on the business of fitness, and there was some great material for all of the fitness business owners out there.

6 Random Thoughts on Programming for and Coaching Young Athletes - This was a hefty brain dump from Mike Robertson, and it included quite a few good pearls of wisdom.

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If you're looking for a quick and easy way to expand your rowing exercise selection, definitely try the standing 1-arm cable row with offset kettlebell hold. Holding a kettlebell in the racked position on the non-working arm not only adds a core control element, but also facilitates thoracic (upper back) rotation away from the rowing arm. We know that left thoracic rotation works hand-in-hand with right serratus anterior recruitment (and vice versa), so this is an awesome progression we like to use with our throwing athletes. You could progress this particular version by adding a bit more upper back rotation to the left on the eccentric (lowering) portion of each rep. Try it out! #cspfamily

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Strength and Conditioning Stuff You Should Read: 1/31/19

I didn't get around to publishing this weekly feature last week, so I've got a bit of content stockpiled. Here was the best of the bunch:

Ace in the Hole: Corey Kluber at Cressey - New England Baseball Journal just ran this cover feature and article about Corey Kluber's training at Cressey Sports Performance - Massachusetts in their February edition.

Pete Dupuis on Niche Domination in the Fitness Industry - Don't miss this excellent Robertson Training Systems podcast with my business partner, Pete Dupuis.

7 Ways to Maintain Strength During Baseball Season - With baseball season rapidly approaching, it seemed like a good idea to reincarnate this guest article from CSP-MA Director of Performance, John O'Neil.

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585x5 went well last week, so it was on to 600x5 this week. PRs aside, though, it was actually a pretty good example of how off the predicted max charts really are. 👇 After this set, I plugged 600 pounds and 5 reps into four separate predicted max calculators I found on the internet. The projections for my 1RM were anywhere from 675 pounds all the way up to 705 pounds. That 675 might be a possibility, but taking that to a 705 might very well be two years worth of specialized deadlift training. 🤔 Predicted max calculators have their place, but don't think for a second that they're perfectly accurate. And, they're even less accurate with a) more experienced lifters and b) lifters with a heavy fast twitch profile. #cspfamily #deadlift

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The Best of 2018: Guest Posts

 I've already highlighted the top articles and videos I put out at EricCressey.com in 2018, so now it's time for the top guest posts of the year. Here goes…

1. The Issue With Most Powerlifting-Specific Programs - Former Cressey Sports Performance intern Jamie Smith shares some insights to help you plug up the holes in traditional powerlifting programs.

2. Going Out With a Bang: Creating and Implementing Workout Finishers - CSP-FL coach Jason Jabour delivered some great insights on how to cap off a great training session with an appropriate finisher.

3. 7 In-Season Training Strategies to Maintain Strength - CSP-MA Director of Performance John O'Neil covers some strategies for maintaining strength during the competitive season.

4. The Truth About Dodgeball and Tag - Lee Taft is a tremendous coach on the speed and agility front, and in today's post, he touches on a controversial topic: the elimination of dodgeball and tag from youth physical developmental programs.

5. What Research Can Tell Us About "Super Champion" Athletes - Tennis training expert Matt Kuzdub delves into commonalities of success among the most high achieving athletes - and how they differentiate themselves from those who don't quite "make it."

I'll be back soon with the top strength and conditioning features from 2018.

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Strength and Conditioning Stuff You Should Read: 9/21/18

I missed a week of this weekly recap in light of the big Sturdy Shoulder Solutions sale last week, so I've had a chance to stockpile some good stuff for you. Before we get to it, a friendly reminder that tonight at midnight is the early-bird registration deadline for the Cressey Sports Performance Fall Seminar. You can learn more HERE.

With the fall seminar in mind, I want to highlight some content from our presenters:

45 Lessons I've Learned Along the Way - Pat Rigsby is our keynote speaker at the fall event, and this was an outstanding post he just published on his 45th birthday.

How to Cultivate Intrinsic Motivation in Young Athletes - CSP-MA Director of Performance John O'Neil wrote up this article shortly after his 2014 internship with us, but the lessons still go strong today.

The Biggest Challenge in Offering Semi-Private Training - and How to Solve It - This was an awesome post on the business of fitness from my CSP-MA business partner, Pete Dupuis.

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Strength and Conditioning Stuff You Should Read: 8/24/18

I hope you're having a good week. Here's a little recommended reading/listening to keep the ball rolling:

Is Your Gym Set-up Functional or Just Pretty? - This is an outstanding post from my business partner, Pete Dupuis. If you're a gym owner - or aspire to be one - it's a must-read.

The Road Less Stupid - I just finished this up as an audiobook, and it was outstanding. Lots of very good pearls of wisdom, whether you're looking for actionable business/coaching strategies or just some good one-liner quotes.

Strength and Conditioning Programs: When Precision Tops Effort - This is one of my favorite guest blogs at EricCressey.com, as John O'Neil did an outstanding job with it. I thought I'd reincarnate it in light of a conversation John and I had earlier this week.

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Register Now for the 7th Annual Cressey Sports Performance Fall Seminar!

We're very excited to announce that on Sunday, October 14, we’ll be hosting our seventh annual fall seminar at Cressey Sports Performance. As was the case with our extremely popular fall event over the past six years, this event will showcase the great staff we're fortunate to have as part of our team. Also like last year, we want to make this an affordable event for everyone and create a great forum for industry professionals and fitness enthusiasts alike to interact, exchange ideas, and learn. We're happy to have Perform Better as our official sponsor again this year as well.

Here are the presentation topics:

Guest Keynote Speaker: Pat Rigsby -- The Future of Fitness Business: The Blueprint for Success in a Changing Market

In this presentation, you'll discover how you can position yourself to succeed now and in the future within the fast-evolving fitness industry. You'll learn what you must do to stand out from the competition, earn more and take advantage of your strengths to design a business that will thrive for the long-term. If you want to command higher rates, enjoy better retention and grow a business you enjoy, don't miss this session.

Eric Cressey -- The Overhead Athlete Evolution

Cressey Sports Performance opened in 2007 and quickly became known as a destination for baseball players from around the country looking to improve. This niche gave rise to specific expertise with this demographic. Interestingly, development of the overhead athlete has changed drastically during the past 11 years, and Eric will outline the new challenges we face and strategies that must be employed to keep arms healthy. While the presentation will focus on overhead athletes, the overwhelming majority of lessons will also be applicable to everyday fitness clients as well.

Pete Dupuis -- The Secrets of Our Industry's Top Performing Fitness Businesses

In this presentation, Pete will bring you inside the strategic mindset of some of our industry's most successful fitness business owners. He's interviewed a series of industry influencers and will share the most under appreciated components of their established and immensely profitable operations. Takeaways will include tips for upgrading branding strategy, fine-tuning employee development, maximizing the effectiveness of social media efforts, and more.

Kyle Driscoll -- Simplifying Coaching Cues for High Speed Movements

Kyle will discuss why training rotational power, especially via medicine ball work, is important for everybody. Coaching high speed movements can, however, be difficult to see - and even more difficult to coach. The higher speed the movement is, the more simple the cues needs to be.

Chris Howard -- Shoulder Pain: What Causes It and What Can We Do About It?

Nearly every fitness professional has encountered an athlete or client dealing with shoulder pain or discomfort. In this presentation, Chris will blend his experience of anatomy and muscular referred pain patterns with strength and conditioning and soft-tissue strategies to illustrate how he addresses clients experiencing shoulder pain. Whether you are new to strength and conditioning, or a seasoned veteran, you will see shoulder pain from a new perspective following this presentation.

John O'Neil -- Stress Application and The Principles of Load Management: What Every Coach Needs to Know

In this discussion, John will cover how he as a strength coach for training clients who have multiple variables that affect their ability to handle applied stress within a gym setting, including how to manage these principles in conjunction with a sport coach. This information will include both theoretical aspects of load management in addition to very specific examples used at Cressey Sports Performance.

Cole Russo -- Creating a System for Movement Progressions

Many strength and conditioning coaches have a collection of sprint and agility drills they like to utilize, but no organized framework of how to apply them. In this presentation, Cole will define a system for teaching your athletes movement. This presentation will include both a lecture on movement progressions, coaching tips, and crucial movement competencies; as well as a following practical/movement session.

**Bonus 3:00PM Saturday Hands-on Session**

Frank Duffy -- Neanderthal No More 2.0: Reviving a Classic

Whether you’re a high-level professional athlete or a desk jockey, at the end of the day, you’re a human being. In this hands-on presentation, Frank will outline the “big rocks” you should consider integrating on a daily basis and how to modify them to align with your own capabilities and goals.

Location:

Cressey Sports Performance
577 Main St.
Suite 310
Hudson, MA 01749

Cost:

Regular Rate - $159.99

Student Rate - $129.99

Date/Time:

Sunday, October 14, 2018
Registration 8:30AM
Seminar 9AM-5PM

**Bonus session Saturday, October 13 at 3:00pm.

Continuing Education

This event has been approved for 0.8 National Strength and Conditioning Association CEUs.

Click Here to Sign-up (Regular)

or

Click Here to Sign-up (Students)

We’re really excited about this event, and would love to have you join us! However, space is limited and most seminars we’ve hosted in the past have sold out quickly, so don’t delay on signing up!

If you have additional questions, please direct them to cspmass@gmail.com. Looking forward to seeing you there!

PS - If you're looking for hotel information, The Extended Stay America in Marlborough, MA offers our clients a heavily discounted nightly rate of just under $65.00. Just mention "Cressey" during the booking process in order to secure the discount. Their booking phone number is 508-490-9911.

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