Off-Season Update

OFF SEASON, TESTING, AND RESULTS

Over the past few months, it has been a very busy time with training various teams, people, and reading. Now that Spring Ball has started it is time to look back and analyze the progress from the previous off-season programs.

What Was New?
Through new experiences, reading, and research it is expected that programs, methods, and progressions will change. Here are some of the changes we made this off-season in attempt to yield better performance and decreased injury potential.

1. Team FMS
One of the tools that I was able to get implemented school wide with all sports teams was FMS screenings. By partnering with the athletic training department, one of which has been through a mentorship for SFMA, we did all our preliminary screens this winter.

What we noticed was, a majority of the female athletes performed poorly in Stability push-ups and In- Line lunge. Of them, a majority complained of hip pain. For the football team, following the season, performed poorly in the Shoulder and Rotational tests. Of them a majority had anterior shoulder pain.

→Corrective approach
Following is an example of what was required for the athletes whose programs I was in charge of (Football, Volleyball). These would be typical of what we would do prior to team warm up for a shoulder priority.








Also for active rest, certain exercises were paired with corrective stretching to increase relaxation between sets as well as serving to reinforce the postural corrections. The subjective feedback has been great. Many are gradually being alleviated of tightness and the follow up to the test will be performed as they go through athletic physicals in a couple weeks.

2. Speed/Plyo Progressions
This off season I focused a particular amount of attention to our anaerobic power sessions, which were in separate session Monday, and also Wednesday mornings we would have a session completely dedicated to developing this capacity. We then would be transitioning into anaerobic capacity. Our session would mirror what was being reinforced in the weight room such as Starting strength, acceleration mechanics that were utilized heavily and with great success during our emphasis on anaerobic power (AP). AP plays and especially important role the shorter the competitive distance, which is enhanced while developing maximal strength and reactive ability.

Example of exercises for this development of anaerobic power and reactive ability:
→Resisted running from Crouch/Split stance start.
Keys: powerful take off using active movement of swing leg. This reinforces the flexion/extension reflex (Bosch), which will greatly enhance starting power.
Distance/Time: 25-35yds depending on position. Nothing over 8-10 seconds.

→Jump Training divided into “short” consisting of 4-6 maximum force take offs. We used a progression of Non-Countermovement, Countermovement, Double Contact, Continuous, Depth Jump (depth never exceeding jump height).

→Jump Training divided into “long” consisting of moderate take offs with emphasis on advancing ahead as fast as possible. Distances usually 40-80 yards. Jumps used were six fold leg to leg and bounds.

3. Paying more attention to the specialized strength training (SST) of specific groups of athletes.
It is well known that movement pattern specificity has a great deal to do with transfer of training (Stone). This is realized by how intramuscular and intermuscular movement pattern specificity is accounted for. The functional roles of groups of muscles can change in various multi-joint movements and needs to be considered in various kinetic and kinematic roles during performance tasks. This basically meant simple emphasis on certain means for a particular position. Take into consideration a lineman who is static from start of position. Requirements would yield highly toward starting and yielding strength. This opposed to a linebacker who engages an opponent following a countermovement.

→ Special consideration should take place to emphasize Movement pattern specificity:
- Type of muscle action (eccentric, concentric, stretch shortening)
- Accentuated regions of force production (accommodating resistance)
- Complexity, Direction of Movement
- Ballistic vs. Non-ballistic

RESULTS

Developing athletes does not rely solely on the development of muscular strength. Performance outcomes are by far the most reliable way to tell whether or not a program is successful. This involves longevity, speed of execution for a given motor system, and ability to recover is factors that you should use to determine the ultimate success of your athletes improvement from a yearly cycle. For now however, seeing improvements of certain test are a reliable why to determine if certain means are achieved to set up the potential for subsequent training. I am satisfied with average from the first 5 weeks of the Winter sessions. Here are average increases from testing after 5 weeks:

→Bench- Avg. 30# increase
→Hang Clean- Avg. 20# increase
→Squat- Avg. 30# increase
Thrown out were some outliers that test increased above 50.

These are pretty constant with the average increases from the previous testing after our post season lifts before this 5-week block. Strength values are where they need to be and should result in a good transition into a greater emphasis on explosive abilities leading into the summer months.

Building a Foundation

Building the foundation for subsequent training means can not be neglected. Being so far away from the next season, it is no better time than now to begin expanding the potential for the work to come. This involves extensive conditioning, tempo work, and assessing postural imbalances very intensively.

The aim of the tempo work is to increase the aerobic capacity for Type II fibers as well as hypertrophy of type I. Here is an example of an upper body tempo exercise protocol we use.

D-Lineman: 6'2" 240 lb
Tempo: 2/0/2
Duration:2-3 series of 3 x 40 sec or 8-10 reps
Rest: 60 sec between sets, 5-8 min active recovery between series

This is his last set. It is very hard for them to control the concentric portion when fatigued so constant supervision and cueing is important to maintain protocol. Always have a stop watch in hand. You can do this after high intensity strength work or in series for a workout on its own.

It is important to remember that this is also the best time to reinforce proper mechanics especially scapular. Important cue to really condition the lower fibers is to make sure athletes are relaxing the upper trapezius. It is key to be hands on so you can feel what they feel. Here is a defensive lineman utilizing these scapular cues during a pull down, ensuring proper activation of the lower fibers.

Optimal Hypertrophy

Size equals strength right? If we get bigger then we are gaining cross sectional area, which is a foundation for strength development aren’t we? Yes and no.

It is very true that increasing the amount of contractile tissue, you will have a greater potential for strength development. But when you gain mass, muscle tissue isn’t the only substance that has ability to grow.

Two types of Hypertrophy

Sarcoplasmic: the volume of sarcoplasmic fluid in the muscle cell increases.

Myofibril: The increase contractile proteins, increase of sarcomeres in series etc…

Any type of hypertrophy is individualized but should never come at the expense of performance. If added mass is essential for an individual, then a balance between both types is optimal. If athlete is already at desired weight or size then any hypertrophy that would be developed should be that of contractile proteins. Lets take a look at the variables that come into play when looking to develop these qualities.

STRESS

Mechanical: Any method that challenges High force or High Acceleration. Goal is to utilize high threshold recruitment (size principle).

Methods: Powerlifting and weightlifting (Olympic)

→Preference for increased size of type II fibers. Heavy eccentrics allow for most muscular damage and highest mechanical stress so don’t limit yourself concentrically.
→Max effort methods offer percentages that yield increase size of high threshold motor units.
→Dynamic lifts will allow you to activate very high threshold MU’s which can be utilized in subsequent strength training.

Metabolic: Methods that induce a local fatigue that will stress aerobic enzymes and substrate causing a reduction as an acute adaptation. During recovery a surplus will be produced as a long term adaptation causing increased size of sarcoplasmic material.

Methods: Bodybuilding, HIT

→Inducing as much fatigue to the muscle is a must. As Zatsiorski would say, if it is not fatigued it was not trained (will not grow).
→Repetition method as seen in Westside Barbell.
→ Timed sets or high intensity training will induce as much metabolic stress with short rest periods. This leads to a beneficial increase in muscle building hormones

As you can see, there are benefits to a variety of methods. It all comes down to what the individual needs. Some athletes fiber composition my lead them to develop hypertrophy better with some methods rather than others. A great way to tell whether or not the size you are adding is beneficial is relative strength.

Training Residuals: Don't use it you lose it!

When preparing an advanced athlete for sport it is necessary for the development of specific abilities. In one block model that would include a accumulation block, transmutation, and realization. Using this block model you are able to focus your efforts to advance the capacity for the certain abilities that are necessary for sport form to a much greater extent than that of a traditional approach.

The key to maintain the ability throughout the entire stage and what will likely determine the length of each block would be the residual effect of the abilities trained in the previous blocks. The residual training effect would refer to how long the adaptations developed in your block will last. For example, in my current training, the accumulation block was focused on development of strength-aerobic capacities. This lasting approximately 30 days, I then moved into the transmutation block which is more anaerobic in nature. Knowing that the residual for the strength-aerobic capacities is ~30 days, it is necessary to plan its prolonging in the subsequent blocks.

The answer to this problem would be a mini-block. A mini-block is usually placed at the latter half of a microcycle at a time just before the residual effect from the previously trained ability would diminish. A transmutation block will suppress the aerobic abilities and the heavy strength exercise will make recovery much more difficult. The addition of a mini block will not only prolong the residual, but it will also allow for the needed recovery from the CNS intensity of the transmutation block.

An example of this in my current training is during the 3rd week of my transmutation block I will use a mini cycle at the end of the week consisting of the exercises utilized in previous accumulation blocks. For me this is Tempo squats/push ups, and plenty of tempo runs and low intensity energy systems work. A way to track my maintenance of this ability is by monitoring my heart rate and comparing it to the previous weeks. As of now, since the end of my first accumulation block in September, I still am able to keep my heart rate around 142 during tempo squats of 3x 60/60 for 3-4sets.

Note: Tempo Squat/Push up=2 second eccentric/2 second concentric w/ no pause.

By attaining to this principle you will not lose out on the hard work that you put forth in previous training stages. This is also a great advantage of the block model of focusing on specific abilities in which you can train based off physiological principle.

Get the most out of your workout

A lot of people don’t realize their potential when it comes to strength. Many times you may miss a rep or you may feel that the weight you want to put on the bar is just outside your limits. In some cases that may be true. You just aren’t there yet. But ask yourself this. Is your warm up sufficient and are you activating the right muscles to boost the potential of a given movement? If there a better technique you could be utilizing to allow you to add more weight? The following are a few techniques and drills that you can do to “turn on the lights” in regards to certain muscles to help give you that boost in a desired movement.

Boost Your Chin up/Pull up

The first thing to bring up about this humbling exercise is that it is a movement for the back and not specifically the arms. This would indicate that you should start the initial pull with arms fully extended as opposed to the ever so popular 90 degree start. The start is key as it will allow the trainee to develop strong retraction and depression of the scapular region. This scapular cue is also the same as the bench press which is why it can be a great supplemental movement.

With that being said, the strength of the scapulothoracic region is paramount to allowing you to get the most out of your vertical pulling exercises. These muscles include the middle and lower fibers of the trapezius, along with the rhomboids, and lats. There are several ways to strengthen and activate these muscles for increased potential of this movement. Here are a few movements you could add to your warm up are workout in order to do so.

Activate

Wall slides

(activation of lower trap)

Isometric Holds

(reinforces scapular retraction/depression)

I's and T's

(activation of lower and mid trap)

Strengthen

Prone Row to External Rotation

(Forces retraction and depression w/ load)

Band Pull Apart

(Direct strengthening of rhomboids)

X Pull Down

(Strengthen Scapular retraction and depression)

Boost Your Squat/Bench

Many general fitness people will blindly walk into a gym and step up into a rack and just go right into their first set immediately setting themselves up for failure. For those who already have a solid warm up of mobility and activation there is an acute adjustment you can make to boost performance.

Keeping the peak contraction principle in mind it is known that the highest requirements for force are at the deepest point of knee bend. This is also the position where your stretch reflex is required to produce a strong concentric contraction to propel you out of the hole. This also is the case for bench press. Pressing the weight off the chest will require the highest amount of force. Here are a couple of pre-workout exercises that can immediately increase the potentiation of the stretch reflex. One thing to keep in mind is not to fatigue during these movements. a few sets of 3-5 with at least 3 minute rest would be ideal

BW Squat Jumps

(Be sure to go full range of motion)

Depth Jumps for those qualified

(Reduce contact with ground AMAP)

Plyo Push up

(Absorb force and initiate press as fast as possible)

Lying Med ball Press

(Do on a bench so that ideal elbow position and set-up can be achieved)

Boost your Cable Hold

A very popular and extremely beneficial core exercise for anti rotation and stabilization is the cable hold. There is really no way to strengthen this movement besides progressing to it and then actually performing the movement itself but there can arise some benefits from making sure you use a good set up.

Most instructions will tell you to bring the band/cable to your chest, press out and hold. This is not bad, but personally I have come across problems with the breaking up of the movement and my arms not allowing me to hold position without the weight dragging me back toward the stack. Personally I like one synchronous movement which allows my core to do the work for my arms. This also gives you a high contraction immediately in preventing recoil of the weight.

There is never a substitute for hard work and just getting after the exercise itself. But, if any one of these drills are foreign or missing from your program hopefully they can serve as great supplementary exercises to help progress your physical preparedness to higher levels!

Block 2 Complete!

My training the last couple of months or so have been primarily focused on enhancing potential of my oxidative capacities and localized muscle endurance while maintaining strength and power. So far all has gone great and the results prove it.
All taken upon waking up:
AVG HR-56
Peak HR- 60
Low HR-51
This has been a great and practical indicator of eccentric cardiac hypertrophy. Following this week I will begin my next block with Max strength being the main focus. I am planning on great increases in numbers and will post my results ever couple weeks to track progress. Some other qualities I will address is increasing FT capacity and introduction of speed strength. I will maintain the aerobic/endurance components by a mini-block as well.

Break it down then build em' up!

When I introduced my program to the football team the firs thing I did was tell them to forget everything they knew about the power clean. "We are starting from scratch!" In there previous program the coach had them "Power cleaning" which involved bouncing weights, multiple jerking movements, and a hand full of back problems.
So starting from the beginning I have introduced basic hip extension exercises trying to groove the movement pattern in the same fashion that you would want to develop triple extension on a clean. I have taken a progression from Coach Joe Kenn and altered it to fit our resources and time circumstances. 2 days they work out in season in which they begin with what ever progression of the clean we are currently utilizing. I utilized basic extension exercises like RDL to shrug, Power shrug from floor, and now moving on to high pull from floor. Already everyone is showing vast improvements in form.
Keeping it simple all you have to cue them on is getting a tight set up then PUSH(pertaining to legs push through floor) JUMP(when bar meet knees) PULL(almost immediatley after the jump) then making sure they attain triple extension and obsorb the force to finish. I will try and get some video up when they are in the final progression and let you know any changes I have made.