Chalk Talk PLT4M

Conditioning can be a valuable tool in developing an athlete's overall work capacity. And moving past just long slow distances, there are intentional ways that coaches can train conditioning for their athletes. 

First, we do a quick review of our energy systems and discuss aerobic and anaerobic capacity. Next, we define and break down tempo running in the form of extensive and intensive tempo runs. Finally, we talk about putting it into the application with high school athletes. 

This is the last episode of Chalk Talk before our summer break! Go catch up on previous episodes from the year on our blog, or however you get your podcasts! We thank everyone for their continued support and encourage you to reach out with topics you want to hear in the upcoming season when we head back to school in the fall! Happy Summer! 




Conditioning - Waste Of Time vs. Work Capacity Developing Athletes (1:30)  
Defining Conditioning: Work Capacity (4:20)  
Getting Ready For An Upcoming Season vs. Bigger Work Capacity Umbrella (7:20)  
Reviewing Energy Systems (9:00) 
Aerobic Capacity - More Than Long Slow Distance (10:00)  
Anaerobic Capacity (15:00) 
Training - Tempo Running (19:00)
Extensive Tempo Runs (21:00)  
Intensive Tempo Runs (26:00)  
Frequency of Training (28:40)  
How Does Long Slow Distance Play In? (31:00)  
Fitting Into YOUR Program (34:50) 
Maximizing Use Case (38:00)

Speed is more than just sprinting as fast as you can! Speed, especially within the context of athletics, is a multifaceted skill that needs to be developed and practiced.   


We first break down the benefits of a comprehensive strength and conditioning program to speed development and then look at the things we can be doing on the field to help develop our speed training.  

From there, we break down and define 5 key elements to speed training: 1) Technique 2) Acceleration & Power 3) Deceleration 4) Max Velocity 5) Change Of Direction. Check out this excellent discussion that comes at the same time as we approach summer workouts and PLT4M's newly released speed training program.   



Speed - What Is It? (1:00)  
Past Just Max Velocity - Other Elements (3:00)  
Athletic Speed Vs. Linear Speed (5:00)  
Acceleration & Deceleration (6:00)  
Change Of Direction (8:00)  Speed Endurance (10:30)  
Mechanics & Technique (12:00) 
Changing YOUR Speed - Improving The Individual (15:15)  
The Big Picture - What About The Weight Room? (18:00)  
When Do You Actually Do It? (20:00)  
Field Work - 20-30 Minutes (24:00)  
Five Elements of Speed Training (24:00)  
Technique (24:30)  Acceleration & Power (25:30) 
Deceleration (28:00)  
Max Velocity (32:00) 
Change Of Direction (35:00)  
Training Speed - Divorced From Conditioning (39:00)  
Hit The Buckets (41:00)

Ricky Igbani was a three-sport high school athlete who competed on the football, track, and baseball teams. Taking his talents to college, he successfully played baseball and track throughout his career. As his education wrapped up, a lightbulb went off about the opportunities he could have working with students and athletes himself. 

From this original thought in his college dorm room, Ricky got started and has never looked back. Ricky is an accomplished teacher, coach, and mentor for students and athletes all across the greater Boston area. From his time as a PE teacher to creating new opportunities for high-achieving athletes, Ricky has always made a difference on and off the field. 

Now Ricky has created his own company called IJE and is working with PLT4M to make the very best educational speed & agility content. Ricky seems to always be on the move! 

On this episode of Chalk Talk, we talk about Ricky's journey and get into the weeds of speed and agility. Check out the full blog for more of the content that we reference throughout the show. 




Meet Ricky Igbani (1:00) 
Where Did It All Start (2:45) 
The PE Teacher - Functional Fitness (4:30)  
UAP - Urban Athlete Project (6:00) 
IJE - Formed From Covid (8:00)  
Speed & Agility - Starting With Technique (9:30)  
The Butt Kicker Examples (10:30)  
Speaking Speed & Agility - Terminology (12:00)  
Stop & Reset - Get Aligned (13:30) 
The Total Athlete - For All Athletes (15:00)  
The Mind Body Connection (16:30)  
What Comes Next (18:00)

Data, assessment, and testing have always been a part of strength and conditioning. In this two-part series, Coach Bres and Doug navigate the what, why, when, and how of assessment.  

In part 1, we first define and outline the key differences between assessment and tests. Next, we break down the why and how of assessment in high school strength and conditioning. In part 2, we talk about assessing and using Coach Bres’s assessment battery as an example.  

Time Stamps: 


Fitting Your Personal Goals & Situation (2:00)  
What Are You Assessing - The Different Buckets (3:45)  
Personal Data - Body Weight and Other Considerations (8:00)  
Completion Rate - Participation (10:00)  
Assessing Quality (13:00)  Strength Assessments (13:45) 
Power (20:24) Capacity & Control (24:30) 
What About Mobility (28:00)  
Things We Left Out? (30:00)  
What is this all worth? (31:00)

Data, assessment, and testing have always been a part of strength and conditioning. In this two-part series, Coach Bres and Doug navigate the what, why, when, and how of assessment.  

In part 1, we first define and outline the key differences between assessment and tests. Next, we break down the why and how of assessment in high school strength and conditioning. In part 2, we talk about assessing and using Coach Bres's assessment battery as an example.  




Time Stamps:  Data in S&C (1:00)  
Assessment vs Testing (4:00) 
Assessment over time - collecting data along the way (6:00) 
Pass/Fail - Or Measuring Ability In Different Areas (8:30)  
Moving Away from wanting a 'good score' (10:00) 
Know Your Why - Well thought and Intentional Plans (11:30)  
Don't Waste Time - Ask What The Data Matters? (13:30) 
Putting Assessment Into Context For Kids (15:30)  
Putting Data Into Context For Coaches and Teachers (19:00)  
How To Assess (22:30)  
Control The Basic Variables, Make The Data Valid (25:00)

We can all picture different rotational aspects of athletics. Whether we have athletes swinging, throwing, even sprinting, they are rotating. So do we need to train rotation specifically, and if so, how?

Matt June, CSCS, has spent a good amount of his career coaching baseball, golf, and softball athletes. Matt defines the kinematic sequence, highlights rotational elements of sports, and then breaks down the practical application of training rotation in high school athletes.

Matt June's Credentials & Experience:

Credentials

M.S. Exercise Science SUNY Cortland

B.S. Kinesiology - Fitness Development SUNY Cortland

CSCS - Certified Strength and Conditioning Specialist

CES - Corrective Exercise Specialist

TPI Level 1 Coach

Experience

Strength and Conditioning Coach - Premier Golf and Fitness

Program Director / Head Performance Coach - Athletes Warehouse

Strength and Conditioning Coach - College of Saint Rose

Baseball Strength and Conditioning Coach - Hudson Valley Community College

Assistant Strength and Conditioning Coach - SUNY Cortland

Assistant Baseball Coach - SUNY Cortland