As we start the 2017 Season, I’d like to share some In-Season training ideas.
The most important thing about your in-season training program is having one.
- If you have a dedicated strength and conditioning curriculum which allows athletes to train during the school day under the direction of a qualified strength and conditioning coach, this is optimal. If not, you have to find a way or make one. This training is usually done before school or after school before practice.
- The in- season program should reflect your off season philosophy, except the lower volume of work and less frequency if the program is outside the school curriculum.
- You need a minimum of two training sessions a week in-season to maintain and increase strength. Monday and Wednesday are the most frequently chosen training days during the in-season.
- The actual training session should be less than an hour and be a total body workout. The training session will include: Abdominal and core exercises are done together at the beginning of the workout followed in order by four major training components; Power (explosive, high velocity), Lower Body Strength, (squat variations) and Upper Body Strength (press variations.)
The Fourth area of training is training for the neck and upper back.
- After the four major training components are completed, the athlete can select from a menu of secondary assistance exercises.
- The athlete finishes the workout with some static stretches, foam rolling or going through a prescribed hurdle program.
- Keep your power exercises a little lighter than normal in the 65-75% for three reps or less! Move the bar fast, explosive hips! If the kids are ready for plyometric box jumps emphasize “how fast can you get off the floor between reps!” Don’t exhaust them with reps, 3-5 reps per set. Success oriented box heights.
- Train your lower body strength in the 70-80% range at five reps or less per set. Train your Olympic Lifts and squats variations on Mon. Iso-Lateral leg exercises on Wed. is Bigger Upper body day; bench press, or Incline Bench, etc. Let them train their Bench Press a little heavier 80-90% at three reps or less. Monday is Dumbbell Press variation day, five reps or less
- Make the workout as fast, furious, and fun as possible. I suggest you call sets, starting them as a group on each set of the major exercises, use coaching voice or whistle. Keep the tempo going. How versus how much.
Change the core exercises every two-three weeks. Changing the exercises will keep the kids more interested and fresh. Keeping the team motivated is crucial.