Mike Boyle Advances in Functional Training

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Advances in Functional Training is a comprehensive guide that brings together a volume of information on current athletic training trends and concepts. Inside you’ll get the latest insight from Mike Boyle, a top coach who’s spent decades carefully thinking about and testing better ways to train his clients and athletes.

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Product Description

Mike Boyle Functional Training and Techniques for Coaches, Personal Trainers and Athletes

For Coaches & Trainers Looking for a Safer, More Effective Way to Train


One of the best resources for any coach or trainer who wants to stay on the cutting edge of performance training

If you’re a coach or trainer, you play a crucial role in the life of the people you work with.

If you’re a coach, athletes trust you to help them reach their sporting dreams through safe and effective training methods.

If you’re a trainer, clients entrust their time, money and effort, and expect you to get them the results they need—quickly and safely.

Neither of these is easy.

If you’re a coach, you face the challenge of staying up to date with the latest training techniques and concepts and figuring out how to apply them to the unique situations and needs of your athletes.

If you don’t, you run the risk of losing your job as your athletes are overtaken by better-trained athletes.

If you’re a trainer, while you may not train competitive athletes looking for that extra edge, it’s still important to keep up to date with the latest training concepts.

Staying up to date with the latest training concepts allows you to design safer programs that deliver better results, more quickly, to your clients. These are all keys to helping you to stand out from other trainers and earning a great living doing what you love.

So how do you stay up to date?

How do you stay up to date with the latest training concepts?

There’s so much new information coming out every week on the internet, from training gurus, in research journals…

How do you know which work and which don’t?

How do you know which apply to YOUR athletes or clients?

How do you know how to fit individual ideas into your training programs?

How do you know WHO to listen to, and more importantly—in an the age of too much information—who NOT to listen to?

What some do

Finding, filtering, understanding and applying new information is a long and difficult process.

Because of this, some coaches and trainers throw new training concepts and ideas out the window, instead choosing to go with more traditional methods of training.

These people often put their clients and athletes on powerlifting and Olympic lifting routines.

Now, while these routines are great for people who want to be powerlifters or Olympic lifters, for athletes and clients who participate in different sports or have different goals, these routines might not be the best solution.

Athletes and clients all have unique goals that require unique combinations of fitness qualities. Coaches and trainers must therefore create unique training programs based on these different needs if they want the best and safest results for the people they train.

On the flip side, some coaches love staying up to date and love learning about new training ideas.

Except they make the mistake of blindly trying to use EVERYTHING—jumping from new idea to new idea without really understanding when, how and why they should be applying these to their training programs.

If you want to avoid both mistakes and truly become a great coach or trainer, you must learn how to filter new information and, most importantly, learn how to apply it to your situation.

One of the best ways to do this is to learn directly from top coaches who spend their time in the trenches developing safer, more effective ways to train their athletes.

Stand on the Shoulders of a Coaching Giant

Over the past thirty years, Michael Boyle has coached athletes in every major collegiate and professional sport. His clients have come from the MLS, MLB, NHL, NFL, PGA, Olympic teams and many others.

He has the rare qualities of being both a free-thinker and a practical coach. These two qualities have given him the ability to take complex theories and unlock them in the real world for the benefit of his own athletes.

Unlike many, Mike isn’t afraid of change or of admitting his mistakes—always seeking to study, learn and improve his training methods—and is a great example for all young coaches seeking to become better at their jobs.

In Advances in Functional Training, Mike unveils the insights he’s learned about training over the past thirty years training athletes in all major sports, from the junior level to the professional level.

“Here’s a little trick; I choose to only learn from other life-long learners, so while Mike Boyle is improving his program and getting smarter and better results: if I study Mike, I get all that too, so my education is exponential. I recommend you do the same, learn from those who have been there, done that and continue to do it, like Mike Boyle.”

Alwyn Cosgrove
Owner of Results Fitness

For Open-Minded Coaches & Trainers Looking for a Safer, More Effective Way to Train

Advances in Functional Training is a comprehensive guide that brings together a ton of information on current athletic training trends and concepts.

Inside you’ll get the latest insights from a top coach who’s spent decades carefully thinking about and testing better ways to train his athletes.

It contains Mike’s systematic approach to performance training and will give you greater confidence in creating exercise programs that unlock better performance in your athletes.

You’ll find many ideas and approaches to help you tailor programs to meet your client’s  specific needs and to get superior results.

Most importantly, you will learn the ‘why’ behind Mike’s ideas so you’ll know when to use certain ideas and how to put them together into a logical program that works.

In Advances in Functional Training, you’ll learn how to—

  • Reduce and prevent common problems like low back pain, knee pain, neck and shoulder pain by identifying compensations, improving mobility and flexibility and focusing on movement patterns
  • Minimize the risk of common injuries like lifting-related back injuries, tendinitis, upper-body injuries, ACL injuries and sports hernias
  • Unlock greater power and performance by learning how to properly train the hips and core
  • Help your athletes stay in top shape all season long with the right conditioning methods in the preseason, offseason and inseason
  • Develop explosiveness to improve forty-yard dash times and overall game speed
  • Select the right equipment for your gym room—Mike gives his recommendations of the equipment you do and don’t need to improve strength, conditioning and overall athleticism
  • Select the right exercises for your athletes—Learn to pick the exercises that have the biggest payoff and minimum risk
  • Build safer, more effective programs for your athletes—Mike provides insight into how to program for speed, power, strength, hypertrophy, and more. He even gives sample programs and templates so you can see how he puts programs together, so you can go from there to build your own.

… and much more.

Whether you train elite athletes looking for an extra edge in performance without compromising safety… or everyday men and women looking to maximize their time in the gym so they can enjoy their life outside of it…

If you’re a serious coach or trainer always looking for a better and safer way to train the people you work with, Advances in Functional Training is a “must have” resource to add to your library.

This is one of the few fitness books you’ll come back to again and again as you train your clients and seek to give them every advantage you can.

Mike Boyle

As a speaker, writer, coach and consultant, Michael Boyle is a popular contributor in the area of performance enhancement training. Over the past thirty years, he has been involved in training and rehabilitation of a wide range of athletes in every major collegiate and professional sport, including—

  • The Boston Bruins (NHL)
  • The New England Revolution (MLS)
  • Boston University Men’s Hockey (NCAA)
  • The Boston Breakers (WUSA)
  • Boston Blazers (MLL)
  • 40 ice hockey medalists from the 1998 and 2002 Winter Olympics
  • Over 20 1st, 2nd and 3rd-round picks in the NFL draft
  • Multiple athletes in men’s and women’s World Cup Soccer and Summer Olympic Games
  • Athletes from the PGA, MLB, United States Tennis Association and World Boxing Association

Mike’s work has been featured in the media on HBO RealSports, ESPN, CNNSI, as well as in Sports Illustrated and USA Today.

Get Your Copy Today

If you’re a serious coach or trainer looking for a better and safer way to train the people you work with, add Advances in Functional Training to your library to learn how a top coach develops programs for his clients and athletes.

In addition to Advances in Functional Training, you’ll also get these exclusive On Target Publications bonuses—

  • Dan John, A Concept Approach to the Fundamental Human Movements—a 37-minute MP3 audio recording, accompanied by a 7-page PDF transcript and a copy of the presentation slides
  • Michael Boyle: Functional Coaching Reader—a 57-page PDF book featuring 50 Michael Boyle articles from the StrengthCoach.com archives. Normally $19.95.


Chapter List

Table of Contents
Introduction 13
Foreword 15
Preface 17
Advances in Functional Training
Reconsidering Functional Training 21
Choosing Functional Exercises 24
Mobility and Flexibility
The Joint-by-Joint Approach 31
Movement Screening 34
The Functional Movement Screen 34
Influence of the Functional Movement Screen 36
Movement 38
Diagonal Pattern 38
Adding Strength to Dysfunction 39
FMS Examples in Team Settings 40
FMS Case Studies 41
FMS and the Strength Coach 42
Assessing Strength, Flexibility and Mobility 43
The Bodyweight Squat 44
Full Squats 45
Mobility Drills 45
Soft Tissue Therapy 50
Foam Rolling 51
Rolling versus Massage 53
Static Stretching 54
Shortened Muscles 56
Active-Isolated Stretching 56
Injury Reduction 59
Pain in Exercise 60
Tendinitis or Tendinosis 61
Injury Prevention Suggestions 61
Upper-Body Injuries 63
Rotator Cuff Support 64
Anterior Knee Pain 66
Glute Medius and Adductors in Knee Pain 67
Single-Leg Training and Knee Pain 67
ACL Injury Prevention 71

Adductors and Sports Hernia 74
Sports Hernia Prevention 77
Sports Hernia Rehab 79
The Core
The Approaches in Core Training 85
Core Stability 85
Core Terminology 87
Anterior Core Training 88
Glute Activation and the Core 91
Rotational Training 93
Core Advances 96
Awareness in Rotational Training 97
The Core Exercises 99
Core Stability Exercises 103
Quadruped Progression 103
Supine Progression 106
The Superficial Core 110
The Hips
Understanding the Hips 113
The Psoas and Iliacus 114
Back Pain 115
TFL Cramping 116
Weakness in the Hip Muscles 117
Hip-Dominant Exercises 118
Hamstring Group 119
Hip-Extension Exercises 121
Cardiovascular Training
Conditioning for Athletics 129
Fiber Type 129
Work Capacity Model 131
Physiological versus Performance Testing 132
Using Physiological Testing 133
Specific Conditioning for Athletics 134
Off-Season Conditioning 135
Preseason Conditioning 136
Long Cardio versus Interval Training 138
Interval Training Programs 140
Interval Training Methods 142
Heart-Rate Monitoring 143
Implementing Interval Training 144
Beginning the Program 145
Interval Training Modes in Detail 146
Running and the Female Athlete 148
Training Endurance Athletes 150
Pain Site versus Pain Source 151
The Endurance Athlete’s Program 153
Developing Athleticism
Power Development with Olympic Lifts 157
Teaching the O Lifts 157
Cleans versus Snatches 160
Teaching Snatch Variations 161
Alternatives to Olympic Lifting 163
Testing Elasticity versus Power 164
Developing Elasticity 166
Training for Speed 167
Sprint Speed 169
Speed or Acceleration 171
Start Tips and Drills 173
Increasing Sprint Speeds 174
Sport-Specific Training 175
Balance and Instability Training 177
Losing Power with Age 178
Equipment Choices
Equipment Choices 181
Slideboard Training 181
Medicine Ball Training 184
Sled Training for Athletics 186
Sled Pushing 188
TRX Suspension Training 189
Kettlebells 190
Exercises Choices The Basics and Single-Leg Training
Squats 195
Gauging Squat Depth 196
Knee Issues with Squats 197
Front Squats 198
Developing a Safe Squatting Style 200
Pelvic Position during Squatting 200
Coaching the Bodyweight Squat 201
Deadlifts 202
Trap-Bar Deadlifts 203
Deadlift Benefits 203
Pressing Exercises 204
Benching with Chains 204
Training the Combine Bench 207
Overhead Athletes and Overhead Lifts 209
Strength Comparisons 210
The Strength Chart 212
Developing Single-Leg Strength 213
Pelvic Stabilizers 213
Classifications of Single-Leg Exercise 216
Progressive Range of Motion 218
Single-Leg Progressions 220
Posterior Chain Training 220
Determining Weight for Single-Leg Squats 221
Single-Leg Exercises 222
Facilitating the Glute Medius 225
Single-Leg Strength 228
Program Design
Program Design Basics 236
Program Design Objectives 237
Program Design Structure 239
Developing Power and Speed 240
Strength Programming 241
Essentials of a Sound Program 245
Training and the Central Nervous System 247
Circuit Training 250
Peripheral Heart Action 252
Hypertrophy Training for Athletes 253
Body Types 254
HIT 255
The Mythology of Hypertrophy 256
Concurrent or Conjugated Periodization 259
Choosing a Training System 260
Periodization 263
Westside System 264
Daily Leg Training 267
Sample Programs
Four-Day Workout Programs 268
Three-Day Workout Programs 271
Two-Day Workout Programs 274
Low-Budget Programming 276
Static Stretching and Mobility Circuits 278
Plate Circuit 279
Ten-Rep Circuit 280
Day Three Workout Variations 281
MBSC Summer 2007 284
MBSC Summer 2008 285
Four-Day Program, Day One 286
Four-Day Programs 287
2009 MBSC Program Goals 290
Training Program Flow 292
Warm-Ups 293
Progressions 294
Speed Development 295
Lower-Body Strength and Balance Progressions 296
Core Training 298
Program for Clients with Back Pain 299
Upper-Body Strength Program 300
In Closing
Final Thoughts 305
Terminology 306
Planes of Movement, Sagittal, Frontal, Transverse 307
Continuing Education 308
Index 311


Michael Boyle Advances In Functional Training Index Pages

Classifications of Single-Leg Exercises

The Gray Cook/Mike Boyle Joint-by-Joint Approach

On foam rollers:

Foam rollers are the poor man’s massage therapist, soft tissue work for the masses. As strength and conditioning coaches and personal trainers watched elite level athletes tout their success with various soft tissue techniques, the obvious question arose. How can we mass-produce soft tissue work for large groups of athletes at a reasonable cost?

A decade ago strength and conditioning coaches, athletic trainers and physical therapists would have looked quizzically at a thirty-six-inch-long round piece of foam. Today nearly every athletic training room and most strength and conditioning facilities contain an array of foam rollers in different lengths and densities.

The use of foam rollers has progressed in many circles from an acupressure-type approach to self-massage. The roller is now used to apply sweeping strokes to the long muscle groups like the calves, adductors and quadriceps, and small, directed force to areas like the TFL, hip rotators and glute medius.

When you picture a muscle as a band with a knot in it, the foam roller is what unties the knots. This is what allows us to create tissue length, and what allows us to stretch.

Athletes should be instructed to use the roller to search for tender areas or trigger points, and to roll these areas to decrease density and over-activity. As a general rule of thumb, ten slow rolls are done in each position, although there are no hard and fast rules for foam rolling. Often we just encourage athletes or clients to simply roll until the pain disappears.

Who Benefits?

Personal trainers and strength coaches who want to learn about modern training methods

1 review for Mike Boyle Advances in Functional Training

  1. Dennis Rodgers

    Mike Boyle is functional training. Not 1-legged balance tricks on the BOSU, real, sports-specific movement and strength training. For up-and-coming trainers, this is a guy you need to know.

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