Summer of Learning

If there is one thing that I would suggest to any young student or aspiring trainer, strength coach, or performance specialist it would be to take advantage of your free time. The best time for any student to get the most education and experience doing something they truly have a passion for is during the Summer months. There are so many great coaches and trainers offering internships and mentorships that it would only make sense to jump at any opportunity you can get to learn from those in the position you some day want to be in.
I recently have accepted to take part in the Summer internship program at Athletes Performance in Arizona where I am more than excited to get started. I look forward to add to my continuing education and sharing some of the great methods to get athletes and clients performing to the highest potential possible. I look forward to keeping everyone updated on my experience and finding ways to integrate the systems and methods at AP for smaller colleges and facilities like mine. So look forward to some great insight from my internship at AP in the near future and hopefully everyone in my position and age are taking advantage of all the incredible coaches out there putting forth these great educational opportunities.

Means of Sport Form

In today, the strength and conditioning scene is overwhelmed with such variety of tools, methods, and programs. On the outside some look very "advanced" and often involve a multitude of different training methods and tools (strongman, speed cord, and unstable training). These often look attractive to athletes but will often lead to poor development of sport form due to lack of specificity at the given time.

There is typically 3 different means of sports development. General, General-Specific, and Specific. When looking at your annual cycle or training stage, it is appropriate to correlate the specific mean of training for the certain time.

One example of a way to plan the means of your training would be in the Conjugate Sequencing with a distributed load. (Note: This is not the conjugate system familiar with West Side Barbell) This would involve General during your preparatory or accumulation phase, General Specific during the transmutation phase, and Specific during realization/competitive. During the development of a specific means of training the others are developed at low volumes. In other words, if it is the off season in football your General means (basic lifts, first plyo progressions, non competitive drill) will be of main focus while the other two will still be developed but in small volumes.
The reason it is so important to distribute the means of your sport development is because it avoids injury. This is where the general part plays such a big role. In your General development skills and lifts should involve basic movement patterns, and development of skill should look very basic and focus on improving your local muscle capacity for your sport aside from performing your sport tasks. The General part of General Specific would indicate that the skill should be just different enough to Specific drills to avoid accumulative stress on the muscles if the specific drills were used all year. Specific should mirror the sport as much as possible and within reasonable methods. These would be some appropriate Means of exercise for various sports:

Football

• General- Olympic lifts, power lifts, any other lift performed with barbells, dumbbells, kettlebells , etc
• General Specific- pushing a weighted implement (e.g. sled, tire, special training apparatus, etc), game simulation wearing a weighted vest, etc for 4-10 second repetitions
• Specific- one on one contests against an opponent for 4-10 second repetitions

Powerlifting

• General- rows with barbells, dumbbells, kettlebells, presses/swings with dumbbells, kettlebells, GHR, pull ups, back raises, step ups, lunges, jumps onto a box.
  
• General Specific- bench presses with different grips, board presses, floor presses, box squats, front squats, SS Bar squats, GM’s, deadlift off of boxes, pins, accommodating resistance with bands and/or chains.
• Specific- competition squat, bench press, deadlift with competition gear and varied intensities

The appropriate Means of development is essential to insure that the athlete has developed a functional capacity or potential early on in training to assure that the body can fully develop and adapt to the demands placed on it in the subsequent weeks of development.

For more info see James Smith, Issurin, Bondarchuk

Prep for Competition Phase

With almost every college sport anymore there are pretty much 2 seasons. The actual season (Regular season, playoffs, tournaments), and an off season competition (Spring practice, Fall Baseball, Spring soccer season). These, although shorter than the normal season in terms of duration, the intensity and frequency of practice can seem very similar. Your athletes must physically and mentally be prepared for both of these "seasons." With the football and soccer teams in the beginning phases of the Spring season here are some considerations in your preparation that you should consider:

3 Keys to Preparation for Competition

1. As a competitive phase approaches it is the time to realize the training abilities developed in a sport specific setting physically and mentally. With the football athletes, we did this physically by progressing them from self regulated fall starts to vocal/visual cues into competitive speed and agility. These drills use the same localized muscles and potential body positions an athlete will face on the field. The competition component forces them to focus on the competition aspect and not other biomechanical things relying on previously learned movement qualities e.g. P.A.L. Mechanics. There are a variety of TAG, Chase, CHAOS drills that in some way or another can serve to fill this component.

2. You also want to avoid any acute trauma via equipment. This is obvious for football...PADS. The best piece of equipment to try and acclimate athletes to weighted equipment is a vest. By utilizing a weight vest in training/ESD/and movement prep, you can gradually get the athlete accustomed to a point that you can avoid too much soreness from that first week of pads. This can make a huge difference in fatigue related injuries. Often the second practice can be seen to have several athletes complain about soreness in the shoulders/traps due to helmet, shoulder pads which can be significantly reduced if properly prepared.

3. With any sport, there is unavoidable trauma that comes along with it so why would you add to that with certain exercises. Take volleyball who is in their spring season right now. They are doing so many repetitive jumps, bounds, and landings that the volume of stretch-shortening in there training needs to be reduced to keep the power output at optimal levels. Also with the football guys who face an abundance of trauma to body parts like the wrist and shoulders. Exercises that require extreme wrist extension or provocative shoulder positions should be reduced or avoided. An example would be replacing hang cleans with high pulls, weighted jumps, or any other triple extension exercise for the time being.

It is amazing how such small aspects of training can help you translate your physical skills that much more while making sure you consider the trauma of sport itself can assure that the developed abilities will be maintained without compromising safety. There are many other things which you may want to consider when approaching these sort of phases in your annual cycle but these three things as seen with preparation, observation, and acclimation can help your athletes perform to the highest potential.