LRN 2 MOVE
Certified Strength & Conditioning Specialist (CSCS)
USA Weightlifting (USAW)
SERVING GREATER MONUMENT WITH TRAINING AVAILABLE REMOTELY FROM ANYWHERE!
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- Coach, I want to gain weight! LRN 2 Move Macro Chart
Everyone has to eat. Athletes have to eat more. Below, find our basic chart on what the needs are for active individuals. Whether you're trying to add, lose, or maintain weight, this chart will give an APPROXIMATE intake of macronutrients that individuals need. If you're trying to gain weight, eat like someone 5-10% above your current weight. For those looking to lose, the opposite. In general, everyone has to find what works for them, the below chart is a flexible guide, not a hard truth.
- Powerful Snacks for Athletes (actually, everyone!)
Chromebook/Ipad, math book, water bottle, etc... all packed for school.... Powerful Snacks?????? Absolutely necessary. No student-athlete, or anyone for that matter, should go 4 or 5 hours from breakfast to lunch or lunch to dinner and not have quality snacks, filled with necessary macronutrients (Protein, Carbohydrate, Fats). Below, I share a few of my families snacks for all of us, not just the in season athlete.
- Back to School - Fueling the Athlete
Breakfast is not for everyone, nor is playing time or improvements in an athletes sport. Nutrition and hydration, along with sleep, will play the biggest roles in an athlete's overall, long-term athletic (and academic) development. Learning to fuel takes time, from shopping and meal prep to getting up on time and eating a well balanced breakfast (maybe two!). Below I run through a few ideas for getting off to a great start to an athletes day.
- Athletes - eating breakfast is not optional!
For every athlete breakfast is a must, but more so for those wanting to add weight. Overnight oats, making a handful to last all week, takes approximately 2 minutes each morning to get ready to eat.
- Power up with POWER UP Trail Mix - Never Go Hungry!
This is one of the easiest ways young athletes can get on-the-go high quality nutrition. Exceptional for student-athletes to keep in their backpack or in their locker at school. Find your favorite bag and add a small, sweet treat if you want.
- Part II: Lacrosse Ball Fascia Massage (Hips & Scapula)
All soft tissue welcomes massage, see here how we use a lacrosse ball (or similar) on the hips and shoulder girdle areas.
- Zero to 100 MPH!
Spring sports have begun, maintenance (or hopefully small gains) in strength and keeping our athletes feeling good is super important! Since spring sports began many athletes have overwhelmed their bodies and are felling sore. Below, learn more about myofascial massage. Many have used foam rollers before, which are great, but a lacrosse ball (or similar) can be even better. Keep fascia healthy, maintain or increase mobility, reinvigorate muscles and more.
- Unilateral training is a must.✅️
Unilateral training, or training on one leg here in this video, is incredibly important for all populations, especially young athletes.
- Strength Training is Always in Season!
Utilizing body weight to external (barbell, kettlebell, medicine ball, etc...) weight is the foundation for helping young athletes not only perform better but most importantly, feel better and increase their self-confidence. Making it fun, challenging and competitive (whether individually or in a group) is a critical component to getting buy-in from young athletes. Parents, make it a priority for your athlete to engage in strength training! Strength training weekly and year round, regardless of other activities is best practice and always in season Strength training in season, including on practice and game days is also best practice Hire a strength coach that understands this and can tell you why Above, see our middle school athletes beginning their journey on the barbell. The BB is a tool in every school and athletic program/sport. Make sure they first know how to move well under their own weight and then be sure they know how to properly and safely move external loads.