In-Season Training and Avoiding Injuries
With many of our athletes heading back to school and club sports, we often have departures from our program because of the busy schedules.
With many of our athletes heading back to school and club sports, we often have departures from our program because of the busy schedules.
This always brings up the questions from some of our older athletes, “Can I just do my summer program on my own at school?”
I mean you could…but training from season to season should vary to accommodate the demands of your sport, and life.
ADULTS…This pertains to you as well, especially if you’ve ever been injured, or want to avoid injury.
Programming
The way that we structure our programming, depends largely on the time of year or season an athlete is currently in. It is progressive in nature, and always is intended to create improvement. We are never looking to “maintain”, despite what some in-season programs may look like from various coaches.
As an example.
An in-season program will vary in these ways typically.
– Less overall volume (sets and reps)
- Heavier Loads (less taxing on the neurological system than higher reps, lower weight)
– More isometrics (holds, and pauses)
– More mobility work
– Less conditioning
– Less overall power work
– Little to no sport specific movements
– Less frequency
We often use the term ( I got this from my nurse wife), “Minimal Effective Dose”.
In fact it is a medical philosophy, and also applies to training.
There is a certain amount of anything that will do more harm than good, and a certain amount that won’t be as effective as you need it to be.
This idea is especially important to athletes in-season, and adults who want to avoid injury.
The best way to approach training is not to kill yourself doing it. It’s too much. Believe me, I have seen so many people with chronic and acute injuries from pushing themselves too hard, because it’s what they think they need to do in order to see results. It’s NOT.
The best dosage for exercise is one that is going to have a positive outcome, with the most mitigation of risk of injury or fatigue.
Here are my suggestions.
1) Include some form of isometric in most training sessions.
2) Be mindful of your muscle recruitment, and not just the movement you are performing.
3) Complete lifts that are meant to be slow, slow. Don’t move too fast during exercises like deadlifts. It’s a recipe for injury.
4) Train 2-4 times per week.
5) Recover harder than you train.
6) Vary intensity, and volume regularly, but appropriately according to other stresses in your life, including school, work, family.
7) More is not better. Better is better. Move well, and focus on quality over quantity.
WE ARE STARTING OUR 12 WEEK YOUTH PROGRAM ON TUESDAYS AT 5:15 BEGINNING SEPT 11.
P.S
Race to 99 Challenge!!
STARTS SEPTEMBER 17
INFO NIGHT SEPTEMBER 13 8:00pm
Bob
P.S
FREE TRIAL
We always offer a 1 class free trial to both our teens and adults, which can be FOUND HERE. Just click on the class you want to attend and fill out your information, and someone will be in touch about attending the class.
1/2 OFF
We also offer our adult athletes a chance to trial a month of unlimited classes for just $69. That deal can be FOUND HERE.
FREE CLASS TRIAL
P.S
FREE TRIAL
We always offer a 1 class free trial to both our teens and adults, which can be FOUND HERE. Just click on the class you want to attend and fill out your information, and someone will be in touch about attending the class.
1/2 OFF
We also offer our adult athletes a chance to trial a month of unlimited classes for just $69. That deal can be FOUND HERE.
FREE CLASS TRIAL
