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Why Not Me? Athlete Development, Oakville, ON (2026)

08/02/2020

Sound on!⁣⁣ 🔊🔊🔊
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Back on the Be Less Dumb podcast with the lads, talking in detail about how you should structure your return to play/ pre season work as we get closer to the basketball season starting.⁣⁣
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Best one to date in my opinion. Massive amount of information in this one. Great summary of how you should approach your training for returning to any team sport. ⁣⁣
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Please check it out on at the link in my bio, have a listen, and follow and share if you find it helpful!⁣

🏀🏀🏀

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04/29/2020

Don't fall for these "genius" workouts.

This popped up on my google homepage this evening and I had a little laugh.

There is so much good information out there, and so many great coaches really trying to get the right athletic development information out.....but there are also people putting out stuff like this.

Sure, there may be a time, and more importantly a certain type of athlete that can benefit from some of these exercises.

But 95% of a developing athletes S&C program should be the basics done extremely well and consistently over a period of many years. Don't fall for exciting new programs that advertise amazing short term results.

Your sqaut, hip hinge, upperbody pushes and pulls, single and double leg jumps. Your planks and crawls. Core Anti-extension and rotation. Mobilty and flexibility training.

All these perfected over many years is the real "genius" training.

04/28/2020

Second podcast up and running on spotify, link up in the bio if your interested in learning the tips and strategies to a faster 0 to 10 sprint time.⁣
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I focus my part of the talk on Stretch-Shortening Cycle development (SSC) and how it can help you become a faster and more explosive basketball player.⁣
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• What is the SSC?⁣
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• Why all athletes should be developing it⁣
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• How to train it safely with a progressive plyometric program⁣
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Next few posts I will go over some of the key steps to a safe plyometric program, including some examples of exercises you can be doing at home.⁣
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Any questions about any of the stuff I post or training questions in general please DM and I will get back asap 👌🏻⁣
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04/27/2020

Recommend this for anyone out there that feels they need some extra mobility...which let's be honest is all of us.

Check out page and go to the link in the bio. He's running a free 4 week mobility program. Only going to be open to join for another day or two so go check it out ASAP.
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Best thing about it is that you're part of a facebook group where you can ask all your questions and get answers from a trained physiotherapist who really knows his stuff.
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Staying mobile is more important then ever right now. We're all less active, sitting around a lot more. Dont go back to your sport with less mobility, and expect for things to go smoothly. It's an injury waiting to happen.

04/24/2020

Posted yesterday about ways you can develop speed. It's the one attribute in sport that you really cant get enough of.⁣
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But its development can get confusing.⁣
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When done properly, one way to 100% add to your speed, is by developing your lower limb SSC ability.⁣
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Increased SSC ability will not only aid your sprinting ability, but it has also been shown to increase jump height, agility and COD and even prevent against injury. Bottom line, having a developed SSC is essential for athletes.⁣
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Check out the two slides above for some basic information on what the Stretch-Shortening Cycle is, what are its benefits and how do you train it safely with plyometrics.⁣
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Will be taking part in podcast over the weekend about speed development. I'll get into SSC development and plyometric training a bit more. Have a listen if you're interested in learning more. Will share when it comes out 🙂

Any questions please feel free to DM.

@ Oakville, Ontario

04/21/2020

Listening to a roundtable discussion this morning of top university basketball s&c coaches in Amercia. Very interesting, you can find it easily up on youtube. Just search coaches vs covid (day 4 morning session).

One of their discussions tied in perfectly with what myself and 3 other coaches talked about in a recent podcast (check out my last post for details).

Initial question was how to prepare athletes for return to play. After such a long break, a full GPP is probably needed. But a coach from Southern Carolina, Scott Greenawalt proposed: "Is this exactly what players need?"

Elite players in America have been playing competitively all year around, focusing predominantly on just basketball since the ages of 9 or 10 years old. Another coach, Brady Welsh spoke of players arriving and picking up stress fractures their opening season. An injury that is sure sign of chronic overtraining and lack of recovery.

This is a very similar issue we have in Ireland. Players not getting enough recovery and then get picked on elite programs like making a national basketball team, where their hours of training jumps up again and injuries happen.

Or more often in Ireland, the best athletes are wanted by multiple different teams and sports. Playing on 3 or 4 teams between basketball, GAA and then club and school. Often times, with no communication between coaches or care for the athletes well being.

Really makes me think of the flawed nature of youth sports and how in important something like the LTAD model is. There needs to be a better way to develop elite athletes.

It's a backwards system if it takes a pandemic for athlete's to get the required recovery and rest.

04/20/2020

Excited to have done my first podcast over the weekend!

Thanks to for reaching out and getting me on board.

Alongside Dan and myself, we also had and .

All of us have worked within s&c for different national programs with Irish basketball.

Great conversation about some of the issues we saw with young elite basketball players and ways we think s&c can get better in the future.

If your interested in having a listen, head over to pages and follow the link in his bio.

Plenty more of these coming in the next few weeks, all focused on s&c for basketball. Coming up next will be all things speed development 🏃‍♂️🏃‍♀️💨

04/19/2020

While so much great information is coming out with regards to how to train at home during this unique time. By fitness professionals, coaches and athletes.

One type of training I don't think should become popular for athletes, especially young athletes, is extreme volume training. One type I've seen pop up is a "1000 rep" program.

In moderation, yes this is a viable option, but it's important to remember there are others ways to still train at a high intensity with limited equipment.

Especially if you are an athlete that requires speed and power for your sport, extreme high reps will do you no favours in the long run.

It could lead to excessive stress on joints and connective tissues, add to imbalances, and promote poor techniques.

Have a look at the examples above and try incorporating them into your home training. Any questions please let me know 👌🏻

04/15/2020

One for all you coaches or parents who work within youth sport.

I have been diving into Long-Term Athlete Development or LTAD lately and thought I'd share some information. Plenty more of this coming, as it is really an area I find so interesting and beneficial to anyone in sport. The more people know of it the better in my opinion.

These are the factors or reasons the authors of the LTAD model felt that youth sport needed a guide to follow.

They looked at the issues in youth sport. The injuries, the drop out rates, the huge pressures put on young athletes to perform etc. They considered all these issues and came up with these 10 factors for why LTAD is not only a good idea, but vitally needed. Check out the slides above for a summary of them.

Also, the LTAD model never claims to have all the answers. This is just a model that can help combat many of the issues in youth sport culture, while also being highly backed scientifically.

If you are involved with a club or team and would like more information on implementing a LTAD model or if you just find this interesting,I am happy to share what I know on this topic, or I can at least point you in the right direction.

@ Oakville, Ontario

04/13/2020

Great lower-body exercise you can do from home.⁣
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This is a regression of a full pistol sqaut. ⁣
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Having the band helps with stability and helps getting up from the bottom. For more help just grab higher on the band.⁣ You could also just attach a rope, but band works best because you have the most benefit/elastic pull at the bottom where it is the hardest.
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The goal is to use as little help as possible to hit your sets/ reps for your training goal.
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This a great exercise for building:⁣
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1) 𝐋𝐞𝐠 𝐬𝐭𝐚𝐛𝐢𝐥𝐢𝐭𝐲⁣
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2) 𝐀𝐧𝐤𝐥𝐞 𝐦𝐨𝐛𝐢𝐥𝐢𝐭𝐲 (remember to keep the heel down on the ground, while sending your knee forward over your toe when you squat)⁣
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3) 𝐒𝐢𝐧𝐠𝐥𝐞 𝐥𝐞𝐠 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡/𝐡𝐲𝐩𝐞𝐫𝐭𝐫𝐨𝐩𝐲/ 𝐦𝐮𝐬𝐜𝐮𝐥𝐚𝐫 𝐞𝐧𝐝𝐮𝐫𝐚𝐧𝐜𝐞 ⁣
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Remember, targeting each of the qualities above in 3) just means changing your rep ranges.⁣
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𝐏𝐮𝐫𝐞 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 = 1 to 5 reps per set⁣
𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐚𝐧𝐝 𝐡𝐲𝐩𝐞𝐫𝐭𝐫𝐨𝐩𝐡𝐲 = 6 to 8 reps⁣
𝐇𝐲𝐩𝐞𝐫𝐭𝐫𝐨𝐩𝐡𝐲 = 8 to 12⁣
𝐌𝐮𝐬𝐜𝐮𝐥𝐚𝐫 𝐞𝐧𝐝𝐮𝐫𝐚𝐧𝐜𝐞 = 12 to 15⁣
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For youth athletes the 8 to 15 ranges are far more important. You will still get stronger within this range, and will build a great foundation for future when pure strength should become more of a focus.

04/09/2020

Some key points to think about when your planning training for youth athletes.⁣
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Whether you're a sports coach, s&c coach or a youth athlete yourself the 5 points above are important to keep in mind.⁣
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Remember the overall goal of any form of training is to increase you performance in the long term.⁣
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If it's not doing that, something needs to change. ⁣
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The biggest issues that happen within youth training are inappropriate training, too much training, and not enough recovery. Keeping the above points in mind will help you stay on the right track.⁣
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DM if you have any questions or would like me to expand on any of the points above.

04/06/2020

𝐇𝐨𝐰 𝐥𝐨𝐧𝐠 𝐭𝐨 𝐥𝐨𝐬𝐞 𝐟𝐢𝐭𝐧𝐞𝐬𝐬? 𝐑𝐞𝐬𝐢𝐝𝐮𝐚𝐥 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐄𝐟𝐟𝐞𝐜𝐭⁣
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The residual training effect is basically, how long after you stop training a certain fitness quality, max strength for example, do you start to lose those adaptions that allowed you to increase your max strength in the first place. All that work and effort gone. However, luckily we know the training residuals and how long it takes to start losing those adaptions.⁣
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The built up adaptions for key qualities can be seen in the table above under physiological background.⁣
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The important thing is that the rate of loss of fitness qualities varies greatly. For example aerobic endurance residuals can stay at a high level even after approximately 30 days of not training it, while speed on the opposite end can see decay after as little as 2/3 days.⁣
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This contrast is because improved aerobic endurance is developed through large changes in the body. Muscle capillaries and mitochondria (energy producers of the cells) are grown, glycogen energy storage is increased and you become better at using fat as an energy source. Big changes that take time to decline.⁣
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Whereas speed is very much determined by central nervous system development and small changes in energy storage, both of which can decay very quickly unless you top up with some speed training on a weekly basis.⁣
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Check out the table above for some of the other adaptions that happen in your body in response to specific types of training.⁣ And have a look at all the slides for more information.

As always, let me know if you have any questions or you need some advice on training. Also, if you find information like this on theory of training helpful or if you would prefer more exercise videos on how to develop certain qualities please send on your opinions!

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@ Oakville, Ontario

Why Not Me? Athlete Development

08/02/2020

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