Sport Specific Training--When To Do It

The "sport-specific training" buzzwords have taken the athletic training world by storm.....there is good reason for this. When done right, sport-specific training will definitely improve your game on the field, in the water or on the court. When done wrong, sport-specific training will lead you to many injuries!



Parents should not get too eager to put their kids in a sport-specific training program. Foundational core training and general muscle strength/stability/endurance should come first.

Trust me, I have seen many injuries related to high intensity sport-specific training because the player's body wasn't ready for the demands of this type of training. Don't skip steps A and B to get to step C!

You should do a major part of your sport-specific training during the offseason when you have more time to devote to improving your athletic skills, strength, power and speed. Offseason training also gives you time to recover from the full speed, intense exercises. YOU MUST TRAIN FAST TO GET FASTER AND MORE EXPLOSIVE.....IT IS HIGH RISK, HIGH REWARD!

The exercises mimic the actions made in your sport and strength is developed in the same range of motion used in your sport.

Running exercises also duplicate what you need to compete. For instance, football players would need starting speed, acceleration speed, speed endurance and power. Both training volume and intensity is high during this phase.

Plyometric exercises are also a big part of sport specific training. This is a critical phase for an elite athlete. See this post for common plyometric exercises.

Train hard and smart!

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Mark Dilworth, BA, PES
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What Middle School Athletes Need Most

I saw again this weekend what middle school athletes need most....

I was watching a client play baseball this weekend and I was talking to his dad about youth sports fitness training....he basically wanted to know what I thought middle school athletes needed most when it came to training.



It was an easy answer.....middle school athletes are usually lacking these 2 things:

1. Inadequate core strength and overall body strength....in other words, most of them are weaklings! Its not their fault, just a lack of strength training.

2. None of them eat as athletes should eat! Again, they just need a sports meal plan to follow.....then, they will understand how little they are actually eating.

These two things are the backbone of my training program for middle school athletes. Your young athlete needs a certain amount of foundational strength to be able to have a chance to compete in high school....and the summer months are a perfect time to get them started building muscle mass and core strength.

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Mark Dilworth, BA, PES
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Young Athletes And Plyometrics

A parent asked me yesterday about plyometrics for young athletes....along with speed training, plyometrics is probably the hottest topic out there in sports fitness training.....

Memo to parents and youth league coaches---JUST RELAX AND TAKE A DEEP BREATH! Decreasing the risk of injury is a huge part of sports fitness training....80% to 90% of the young athletes I take on as clients have low back pain brought on by "TOO MUCH TRAINING LOAD TOO SOON!"

Plyometrics (and other full speed power exercises) is not the place to start for young developing athletes! Building a strong strength foundation must be first---placing special emphasis on strengthening and stabilizing the core.

Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports. Plyometric exercises help you to increase power. Strength training gives you the muscular and nervous system development needed to develop optimal power, so you shouldn't skip the strength training to do plyometrics.

Plyometrics represent high intensity training, placing great stress on the bones, joints, and connective tissue. While plyometrics can improve your speed, power, and performance, they also place you at greater risk of injury than less intense training exercises. Perform the exercises correctly before moving on to full-speed exercises. Jumping and landing techniques should be mastered.

Choose plyometric exercises that mimic your movements of your sport (transfer-of-training-effect).

Safety concerns during plyometric training are: quality footwear for the athlete, safe training surfaces (hard surfaces like concrete and asphalt should be avoided) and a program designed and supervised by a fitness professional.

Training progressions should follow this path:

a. Simple to Complex
b. Stable to Unstable
c. Body Weight Exercises to Resistance Exercises
d. Low Loads to High Loads

Signs of over-training in plyometrics include:

a. Prolonged foot contact with the ground
b. Lack of control
c. Decreased vertical height or horizontal distance
d. Longer rest periods are needed by the athlete

Train hard and safe!

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Mark Dilworth, BA, PES
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Young Athletes Working Out In The Gym

I was working out yesterday at a local gym and I saw several young athletes working out.....I always like to see dedication to your sport---the best indication of dedication is working out on your own (without a coach telling you to do it)....

I also saw something I don't like to see: they were spending too much time strengthening their arms and legs and not nearly enough time strengthening their cores! Big mistake young fellas (I got to talk to a few)!

The key to lessening your risk of injuries and maximizing your arm/leg strength and power is to strengthen and stabilize your core! A stronger core gives you stronger and more powerful arms and legs! A strong core also makes you faster for a longer period of time (speed endurance).

If your core is weak, you are not ready for high-speed, high-risk sport specific training!

Low back pain/injuries is the injury I see most with young athletes. Other injuries related to the core are also a big problem with young athletes. Many times, its related to lack of core training.

Even injuries that seem to be unrelated to the core, can originate with the core.

For example, I have a friend who had a serious elbow and forearm injury. The cause of the injury was out-of-line shoulder blades. This caused his throwing motion to be flawed and it lead to his elbow/foreman injury. After months of rehab, he is back to about 85% but still not ready to pitch again in the minor leagues.

Young athletes need careful monitoring to make sure they are doing the exercises correctly. Don't skip the core training! That's why I only do 1-on-1 training for all clients. Core strength exercises should be emphasized first and not the highly glamourized plyometric training.

Plyometrics should be introduced when the athlete has advanced to a level that allows she or he to handle this high level of training. I have seen more than one athlete with injuries because of inadequate core strength.

Foundational stability strength is critical for young athletes!

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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The Injury I See Most In Young Athletes

Low back pain/injuries---that's the injury I see most with young athletes. Other injuries related to the core are also a big problem with young athletes. And, there is no mystery as to why this is true. Its all related to training or lack thereof.

Even injuries that seem to be unrelated to the core, can originate with the core. For example, I have a friend who had a serious elbow and forearm injury.

The cause of the injury was out-of-line shoulder blades. This caused his throwing motion to be flawed and it lead to his elbow/foreman injury. After months of rehab, he is back to about 85% but still not ready to pitch again in the minor leagues.

Young athletes need careful monitoring to make sure they are doing the exercises correctly. Don't skip the core training! That's why I only do 1-on-1 training for all clients. Core strength exercises should be emphasized first and not the highly glamourized plyometric training.

Plyometrics should be introduced when the athlete has advanced to a level that allows she or he to handle this high level of training. I have seen more than one athlete with injuries because of inadequate core strength.

Foundational stability strength is critical for young athletes!

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Mark Dilworth, BA, PES
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Note To Young Athletes: Take Care Of Your Body!

I was talking to a middle school client after his football game yesterday and I asked him how he felt....well, he said, "I have a deep thigh bruise and a bruise in my knee area...I said, "what did you do about it?" His answer was "nothing." This is probably a typical answer for a teenager.



Top-shelf athletes know that they make a living with their bodies and they have to treat those bodies like gold. Young guys have to learn that and the sooner the better. Some injuries can get worse if left untreated.

Back to my client....what should he have done? Deep bruises and muscle sprains/strains are common injuries in football. And, they are pretty simple to treat. Treatment of any soft tissue injury (muscle, ligament, tendon, etc.) during the first 24-72 hours is important to offset any further injury and inflammation. The general rule of thumb is to use the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE).

The goal is to get as close as you can to 100% healthy for your next game. Start out as a youngster learning how to take care of your body. That body might make a living for you one day!

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Mark Dilworth, BA, PES
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Core Strength Improves Your Speed Endurance

I was watching a client's middle school team play football last night....I noticed many of the player's postures in the third and fourth quarters....they had trouble running upright and that told me at least two things they were lacking: 1) adequate core strength and 2) speed endurance.



Core strength is important to help you remain strong and upright when you are running, especially in the late stages of a game....adequate core strength helps your speed endurance, which is the ability to maintain maximum velocity or a percentage of maximum velocity for a prolonged period of time or in a fatigued state. The best players and teams have excellent overall body strength, core strength and speed endurance (and they win the most games).

Several sports require speed endurance including football, lacrosse, basketball, soccer, field hockey and tennis. These sports require repeated sprints followed by short periods of rest (walking or jogging). Read my posts on speed endurance and metabolic training.

The fastest players don't get the prize----the players who can run faster for a longer period of time usually win games or individual competitions!

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When Is Your Kid Ready For Athletic Training?

By the time your kid is 5 or 6 years old, he or she is usually ready for some type of resistance training. Bodyweight exercises work great to stabilize the joints and build strength endurance (including critical core strength).



For kids ages 5-9, bodyweight exercises such as push-ups, pull-ups, back extensions, crunches, planks, squats, etc. are sufficient. To prevent injury and burnout, any speed or agility “drills” should be limited to fun games that require cutting, explosive burst, change-of-direction, jumping, bounding and jumping rope.

For kids ages 10-12, some light dumbbell exercises can be used with the bodyweight exercises and the speed and agility drills can be ramped up.

A YOUNG ATHLETE SHOULD NOT BEGIN A SPORTS TRAINING PROGRAM WITH PLYOMETRICS AND RESISTED SPEED TRAINING TECHNIQUES (WEIGHTED VESTS, SLEDS, ETC.)! FOUNDATIONAL STRENGTH, CORE STRENGTH AND RUNNING/LANDING/JUMPING MECHANICS SHOULD BE MASTERED FIRST. FAILURE TO FOLLOW THESE PROGRESSIONS WILL SUBJECT THE YOUNG ATHLETE TO POSTURAL DYSFUNCTIONS AND INJURIES!

Beginning at about age 13, young athletes can begin a more serious program of sports conditioning. These athletes should not limit themselves to one sport, but should participate in as many sports as possible to enhance overall athletic skills.

In all cases, avoid over-training young athletes. Over-training will take the joy out of sports as well as break down their bodies. And remember, kids are not training to be the next Derek Jeter, Adrian Peterson or Tom Brady. They are training to be the best they can be!

Download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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Young Athletes Need To Prepare For High School Athletics

More and more, I am seeing athletes in middle school who don’t even have a foundation built such as: core strength, joint stabilization, dynamic flexibility, good nutritional habits, aerobic fitness and anaerobic fitness.

Fat, out-of-shape athletes can't be elite athletes! And, with the spread of select sports teams, high school coaches expect you to be ready to play sooner rather than later! If you're not prepared, you'll be left behind!



In today’s competitive environment, a young player can’t wait until high school to get serious about sports training. The guide will also show young athletes how to eat right. Poor eating habits---not eating enough, eating too much or eating the wrong things---is a big problem that I see all the time with young players.

Exercise illustrations and exercise instructions are also in this guide to teach your young athlete how to exercise correctly. Poor technique causes many athletic injuries.

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Mark Dilworth, BA, PES
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Young Athletes Should Beware of Group Training Programs

There has been an increase of offerings of group training and bootcamps by personal trainers. I don't tell anyone how to run their businesses. A prospective client asked me last week if I did group training sessions for young athletes. My response was "no I don't."

Here's the reason why I don't do group training sessions of any kind: there is no way that I can give the individualized attention that's needed to properly train a client. Try monitoring the exercise activities of 20-30 people at once. It can't be effectively done by one person.

Young athletes need careful monitoring to make sure they are doing the exercises correctly. That's why I only do 1-on-1 training for all clients. Core strength exercises should be emphasized first and not the highly glamourized plyometric training.

Plyometrics should be introduced when the athlete has advanced to a level that allows she or he to handle this high level of training. I have seen more than one athlete with injuries because of inadequate core strength.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout and start changing your body faster!

Mark Dilworth, BA, PES
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Client Sports Fitness Question Of The Week, 4

As a personal trainer, I always look to protect young athletes from injuries! So, this client question is geared toward youth:

Client Q: What is "too young" when it comes to lifting weights?

Mark's A: Some type of resistance training can be started as early as 5-6 years old. The National Strength and Conditioning
Association (NSCA) gives the following general guidelines:

1. If your child is apparently healthy, a medical exam is not
mandatory. An exam is recommended for kids with known or
suspected health problems.

2. The child should be ready to follow instructions and training
guidelines.

3. The exercise environment should be safe and free of hazards.

4. The child should warm-up for 5 to 10 minutes before resistance
training.

5. Children should be encouraged to ask questions about training
and praised for participation.

Bodyweight exercises like squats, crunches, pullups, pushups, reverse crunches, lunges and step ups are safe and build muscle strength and endurance.

I would recommend bodyweight exercises for young athletes ages 5-9. Light dumbbell exercises can be done with athletes ages 10-12. At about age
13, young athletes are ready for heavier workloads.

YOUNG ATHLETES SHOULD NOT DO MAXIMUM LIFTS! CORE STRENGTHING SHOULD ALSO BE STRESSED FOR ALL YOUNG ATHLETES!

On a related subject, A YOUNG ATHLETE SHOULD NOT START A SPORTSTRAINING PROGRAM WITH PLYOMETRICS AND RESISTED SPEED TRAINING TECHNIQUES (WEIGHTED VESTS, SLEDS, ETC.)!

FOUNDATIONAL STRENGTH, CORE STRENGTH AND RUNNING/LANDING/JUMPING MECHANICS SHOULD BE MASTERED FIRST. FAILURE TO FOLLOW THESE PROGRESSIONS WILL SUBJECT THE YOUNG ATHLETE TO POSTURAL DYSFUNCTIONS AND INJURIES!

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Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Mark Dilworth, BA, PES
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General Training Guidelines For Young Athletes

Don't push a young athlete too hard or too fast! Teach them to enjoy sports! By the time a child is 5 or 6 years old, they are usually ready for some type of resistance training. The National Strength and Conditioning Association (NSCA) gives the following general guidelines:

1. If your child is apparently healthy, a medical exam is not mandatory. An exam is recommended for kids with known or suspected health problems.

2. The child should be ready to follow instructions and training guidelines.

3. The exercise environment should be safe and free of hazards.

4. The child should warm-up for 5 to 10 minutes before resistance training.

5. Children should be encouraged to ask questions about training and praised for participation.

The child should be emotionally mature enough to accept and follow directions from competent adult instructors. Here are some benefits of youth resistance training:

1. Increased muscle strength and endurance.
2. Increased bone density.
3. Decreased risk of injury.
4. Positive changes in body composition (less body fat and more muscle mass).
5. Improved sports performance, running speed and jumping ability.
6. Improved self-esteem and self-confidence.
7. Overall improved health.

For kids ages 5-9, bodyweight exercises such as push-ups, pull-ups, back extensions, crunches, squats, etc. are sufficient. To prevent injury and burnout, any speed or agility “drills” should be limited to fun games that require cutting, explosive burst, change-of-direction, jumping, bounding and jumping rope.

For kids ages 10-12, some light dumbbell exercises can be used with the bodyweight exercises and the speed and agility drills can be ramped up.


A YOUNG ATHLETE SHOULD NOT BEGIN A SPORTS TRAINING PROGRAM WITH PLYOMETRICS AND RESISTED SPEED TRAINING TECHNIQUES (WEIGHTED VESTS, SLEDS, ETC.)!

FOUNDATIONAL STRENGTH, CORE STRENGTH AND RUNNING/LANDING/JUMPING MECHANICS SHOULD BE MASTERED FIRST. FAILURE TO FOLLOW THESE PROGRESSIONS WILL SUBJECT THE YOUNG ATHLETE TO POSTURAL DYSFUNCTIONS AND INJURIES!

Beginning at about age 13, young athletes can begin a more serious program of sports conditioning. These athletes should not limit themselves to one sport, but should participate in as many sports as possible to enhance overall athletic skills.

In all cases, avoid over-training young athletes. Over-training will take the joy out of sports as well as break down their bodies. And remember, kids are not training to be the next Derek Jeter, Adrian Peterson or Tom Brady. They are training to be the best they can be!

Download your FREE 10-Minute Strength and Power Workouts now!

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Mark Dilworth, BA, PES
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Practice Running Mechanics With Butt Kickers

Fundamentals, fundamentals! If you fail to learn the fundamentals, don't expect to perform on an elite level in sports.

Some of the biggest games have been won and lost because a player executed or didn't execute the fundamentals of the sport! Have you ever seen a basketball player not get a rebound because she or he didn't "box out" the opponent.

A rebound could save the game in some instances. Has a ball ever rolled between your legs because you didn't get in position to field the baseball properly? In truth, all games are won by the player/team that executes the fundamentals of the sport best.

When it comes to sprinting mechanics, you need to practice the fundamentals every day. A good exercise to practice mechanics is Butt Kickers. You can warmup or practice full speed with this exercise.



The faster the running speed, the higher the heel on the rear foot should kick up (butt kick). When the foot leaves the ground, it should follow a path straight up to the buttocks. It should not flail from side to side. Review other aspects of proper running mechanics in this post.

Be a better athlete by executing the fundamentals properly!

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High Speed Workouts Will Improve Your Power

It doesn't help you to continually get stronger if power development is not there also. Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports.

Traditional barbell and dumbbell strength exercises do not allow you to move at the speeds necessary to improve power. Strength training gives the athlete the muscular and nervous system development needed to develop optimal power.

At some point, you need to stop getting stronger and allow your strength to make you a more powerful and explosive athlete. To do this, you have to train fast (maximum effort).

High speed power training is for advanced athletes who have developed optimal strength (including core strength), dynamic balance and flexibility. Without this development, you will injure yourself.

And, young athletes should not start with this type of power training. Many group exercise programs emphasize plyometrics and power exercises because they are more glamorous than the needed foundational exercises.

These young athletes' bodies are not ready for this type of intensity. Parents, you need to let your young athletes develop in the right way (a progressive athletic strength program).

Many high speed athletic power training exercises involve the use of medicine balls and one-legged exercises. As stated earlier, each exercise should be done with maximum effort. Go Power up!

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Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Mark Dilworth, BA, PES
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Parents Of Young Athletes Beware! Adequate Rest Is Needed!

With the growth of select sports programs and sports specialization, young athletes are running into a big problem! They aren't getting enough sleep!

This affects everything they do---school, home life, social life and the sports they are dedicated to. Young people are playing on their school's team and their club team at the same time. That is alot of practices and games! It takes a toll on their bodies and minds.

And sports become more like work and less fun. Inadequate sleep affects growth patterns and school work. Parents, I'm talking to you. Your kid is probably not the next Derek Jeter or Tom Brady. And, even if she or he is a great athlete, there are no guarantees of future stardom. Allow your kid to play one sport at a time.

Kids want to slow down even if they don't say that to you. Here's a test for parents: before the next sport season starts, ask your kid if she or he wants to play that sport. Your kid may need a break from sports and say no to sports for a while!

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Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Mark Dilworth, BA, PES
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Laying A Solid Strength Foundation For Young Athletes

When training young people for sports activities, it is important to lay a solid foundation before progressing to heavier weight lifting exercises. The following exercises are great for preparing the young athlete for more intense training:

--body weight (squats, lunges, push ups)
--medicine ball (throwing exercises)
--light dumbbell (total body exercises)
--stability ball (great for core exercises)
--low boxes (jumping exercises and step exercises)

The focus for the young athlete should be to gain core strength, overall strength and postural control. Learning how to do the exercises correctly should be a priority.

Keep the training fun for young athletes by mixing in exercises such as jump rope games, climbing games, cone drills and pulling/pushing games. Young athletes can safely begin some basic strength training when they are old enough to participate in team sports,which is usually 5 or 6 years old.

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Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Mark Dilworth, BA, PES
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When Is It Safe For Kids To Begin Weight Training?

There is no minimum age for kids to begin lifting weights or strength training. Generally, if your child is ready for participation in sports (usually ages 5 or 6), he or she is ready for some type of resistance training. The child should be emotionally mature enough to accept and follow directions from competent adult instructors. Here are some benefits of youth resistance training:

--Increased muscle strength and endurance.
--Increased bone density.
--Decreased risk of injury.
--Position changes in body composition.
--Improved sports performance, running speed and jumping ability.
--Improved self-esteem and self-confidence.
--Overall improved health.

Some great body weight or light dumbbell weight exercises are these:

Squats, lunges, bench press, dumbbell fly, dumbbell row, pushups, biceps curl,
dumbbell heel raise (two legs and single leg),
dumbbell overhead shoulder press,
abdominal crunches, lying back extensions.

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Mark Dilworth, BA, PES
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