Programming Ideas: Installment 6
Written on December 17, 2021 at 5:54 am, by Eric Cressey
I haven’t up to date this power and conditioning programming collection since March, so I figured it’d be a superb time to squeeze one thing in earlier than the tip of the yr. Listed here are just a few pointers I hope you’ll discover helpful as you write up packages:
1. Energy detrains the quickest.
Maximal power and cardio capability “endure” fairly simply. You don’t have to coach them actually continuously with the intention to protect what you’ve constructed. Bettering these qualities is a unique story; except you’re an inexperienced trainee, you’re going to need to make a way more devoted effort to construct them up.
Energy may be probably the most cussed high quality to develop and keep, although. It takes time to develop it the best method, because it’s as a lot a operate of elastic elements (e.g., tendons, fascia) as it’s concerning the muscular element of power (Bill Parisi was a great podcast guest on this entrance, in case you’re fascinated with digging deeper). Moreover, energy detrains the quickest; athletes want exposures to it on a extra common foundation to protect it. What programming implications does this have?
First, I wish to protect energy coaching work at full quantity typically throughout deload weeks. We will drop quantity, depth, and/or frequency from maximal power and help work, however I sometimes need athletes persevering with with their sprinting, leaping, and alter of course (assuming there aren’t any damage considerations that will preclude them from doing so).
Second, I’ve gotten away from a real month-long deload from sprinting/leaping/aggressive med ball work firstly of the offseason for our athletes. We now get again to tempo runs, pogo jumps, foundational deceleration progressions, and medication ball work immediately.
This tendency of energy to fall off shortly can also be one cause why I feel so many athletes take a giant step again after they take an excessive amount of time utterly off on the finish of a aggressive season. They’re complicated rested with prepared – and making ready the extra elastic elements of athleticism the best method requires time, persistence, and consistency over a number of months. For example, in case you’re a MLB participant whose season ends in early October, however you don’t begin doing something till January, you merely don’t have time to determine these qualities to maintain you for a season that stretches from mid-February till the next October.
3. It’s simpler to make a quick man sturdy than it’s to make a powerful man quick.
Talking of energy, right here’s a fast instance of how we’re utilizing the Cressey energy take a look at on Proteus to drive coaching selections.
On preliminary low season analysis (high row), this professional pitcher proved to be extra quick than sturdy. Gamers will sometimes shift on this course over the course of a season, however this might be one of many extra excessive examples of acceleration being significantly greater than energy. The right strategy on this situation is to chase power to affect the power facet of the facility equation (energy = work/time, and work is derived from power x distance).
As you’ll be able to see from the retest about eight weeks afterward the underside row, by coaching power laborious to convey up the facility quantity, we closed the hole and really continued to drive his acceleration proficiency greater. Successfully, we made the glass (power) larger whereas persevering with so as to add fluid (different power qualities) to the glass. You may make the argument that this power basis additionally created a safer surroundings through which to display elastic qualities to speed up sooner.
It’s at all times simpler to make a quick man sturdy than it’s to make a powerful man quick, so don’t miss this low hanging fruit that’s simply recognized with this revolutionary expertise. Right here’s a webinar I filmed on just a few totally different situations you’ll be able to see with this energy take a look at:
3. Mixture medication ball drills will be your greatest good friend when you have got plenty of qualities that have to be skilled.
Because the offseason progresses and baseball exercise ramps up, there are plenty of competing calls for for our athletes: elevated depth of throwing, hitting, and defensive work. To that finish, we pare again on the frequency and quantity of lifting, and attempt to get extra environment friendly with our drugs ball work. One technique I wish to make use of is the usage of “mixture” drills that mix overhead and rotational variations. Right here’s an instance:
You’ll see extra of those built-in in January and February with our professional baseball crowd, and the drugs ball is often 6-10pounds, as it’s a must to select a load that’s appropriate for each overhead and rotational work.
In case you’re seeking to study extra about how I incorporate medication ball coaching in our packages, remember to take a look at my Medication Ball Grasp Class at www.CresseyMedBall.com.
Signal-up At present for our FREE Publication and obtain a four-part video collection on tips on how to deadlift!