Stable vs. Unstable Training

by Michael Boyle |  Date Released : 05 Jan 2006

  • Introduction
  • Most find benefit of unstable training in rehabilitation
  • What does the research say about muscle activation during unstable training in healthy individuals?
  • Free weights vs. machine training – the balance of over and under stimulation
  • Once sagittal plane is stable -> move out into other planes of motion and make more unstable
  • The key question: WHAT ARE YOU TRAINING FOR?
  • Life is more often unstable than stable
  • Establish competency and strength in stable environment, then progress
  • Single leg squat on airex pad -> becomes multi-planar naturally
  • Progressions must aid in (not hinder) injury prevention
  • When and how to progress instability
  • Three weeks of a 12-week program
  • Establishig proficiency – upper body pushing, knee dominant squatting – THEN load in unstable environment
  • Ultimate ideal – to match stable and unstable load lifting ability
  • Renegade training for extreme sports vs. functional training for traditional team sports
  • Average trainer needs for unstable training?
  • Sagittal plane mastery first
  • Need for core competency check list
  • Training in unstable surface vs. lifting unstable objects
  • Functional training = application of functional anatomy in training

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Michael Boyle

About the author: Michael Boyle

Michael Boyle is known internationally for his pioneering work in the field of strength and conditioning and is regarded as one of the top experts in the area for sports performance training. He has made his mark on the industry over the past 30 years with an impressive following of professional athletes, from the US Women’s Olympic teams in soccer and ice hockey to the Boston Bruins, Boston Breakers, New England Revolution, and most recently the Boston Red Sox. His client list over the years reads like a "Who’s Who" of athletic success in New England and across the country including legendary Boston names such as Nomar Garciaparra, Cam Neely, and Ray Bourque.

Mike is a featured speaker at numerous strength and conditioning and athletic training clinics across the country and has produced many instructional videos and DVDs in the areas of strength and conditioning, personal training and rehabilitation.

In 2012, Michael was selected to become part of the Boston Red Sox coaching staff, acting as a strength and conditioning consultant for the team.

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