Successfully reported this slideshow.
We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads. You can change your ad preferences anytime.

In Season Training


Published on

Published in: Sports, Education
  • Be the first to comment

In Season Training

  1. 1. In-Season Training Shawn Windle
  2. 2.
  3. 3. Presentation Goals <ul><li>Stimulate thought </li></ul><ul><li>Take away 2 or 3 things that you can use </li></ul><ul><li>KISS </li></ul>
  4. 4. Strength Coach Reality <ul><li>#1 Reason we are employed – INJURY PREVENTION </li></ul><ul><li>We must integrate with all members of sports med team. Must be a TEAM! </li></ul><ul><li>Educate yourself </li></ul><ul><ul><li>Attend clinics </li></ul></ul><ul><ul><li>Talk to others in the field </li></ul></ul>
  5. 5. In-Season Injuries <ul><li>Occur because… </li></ul><ul><ul><li>Poor anatomical alignment </li></ul></ul><ul><ul><li>Movement dysfunctions </li></ul></ul><ul><ul><li>Pattern overload </li></ul></ul><ul><ul><li>Poor Program design!?!? </li></ul></ul>
  6. 6. We must keep them healthy!!!
  7. 7. Screening <ul><li>Test to identify current/potential problems </li></ul><ul><li>Use results to determine direction of training </li></ul>
  8. 8. Functional Movement Screen <ul><li>Deep Squat </li></ul><ul><li>In-Line Lunge </li></ul><ul><li>Hurdle Step </li></ul><ul><li>Shoulder Mobility </li></ul><ul><li>Active Straight Leg Raise </li></ul><ul><li>Trunk stability pushup </li></ul><ul><li>Rotational Stability </li></ul>
  9. 9. Body Map <ul><li>Overhead Squat </li></ul><ul><li>1 Leg Squat </li></ul>
  10. 10. Strength Circuit <ul><li>Upright row </li></ul><ul><li>Muscle snatch </li></ul><ul><li>Squat to press </li></ul><ul><li>Good morning </li></ul><ul><li>Bent over row </li></ul><ul><li>3 sets of 6 reps w/ 40% BW males / 30% females </li></ul>
  11. 11. Integration <ul><li>After you have identified the problems make sure you develop a plan. </li></ul><ul><li>Integrate that plan with a needs assessment of the sport and team </li></ul>
  12. 12. Building a profile Needs Assessment Mandatory workouts Conditioning Coach is “on-board” Power Building for the future Speed Contenders Strength Team Sport
  13. 13. Needs Assessment <ul><li>Determine factors which will influence performance </li></ul>
  14. 14. Performance – Wenger et. Al., 1996 Equipment Skill Physiology Psychology Environment Tactics Performance
  15. 15. Physiology work capacity jet lag supplement acute/ chronic wellness time-off strength hotelitis balance mental injury sleep power land/ air hydration physical sickness relaxation Training Travel Nutrition Fatigue Health Rest
  16. 16. Age <ul><li>Training </li></ul><ul><li>Chronological </li></ul><ul><li>Sport specific </li></ul><ul><li>Skeletal </li></ul>
  17. 17. Control as many variables possible Integrate Annual plan/sport specific activities Sport science support Applied research Sports medicine support
  18. 18. Program Design <ul><li>Prescribe only what you can coach and supervise </li></ul><ul><li>Have a vision </li></ul><ul><ul><li>Know where you are going </li></ul></ul><ul><ul><li>Know what you are trying to create </li></ul></ul>
  19. 19. Program Design <ul><li>How many weekly sessions? </li></ul><ul><li>How much time do I get in each session? </li></ul><ul><li>Whole team? Small groups? Individuals </li></ul><ul><li>Can I implement prehab in daily warm up </li></ul>
  20. 20. NBA Real World <ul><li>3-4 games weekly </li></ul><ul><li>Workouts not mandatory </li></ul><ul><li>Best case scenario 2-3 days a week </li></ul><ul><li>15-30 minutes each “training” session </li></ul><ul><li>Small group training/individual </li></ul><ul><li>Warm up team daily </li></ul>
  21. 21. Team Warm up <ul><li>Great time to get work in </li></ul><ul><li>15 minutes </li></ul><ul><li>Whole team is together </li></ul><ul><li>Same general needs </li></ul>
  22. 22. Team Warm up <ul><li>Foam Roll 3 min </li></ul><ul><li>Static flex 3 min </li></ul><ul><li>Dynamic flex 3 min </li></ul><ul><li>Balance / core / strength 3 min </li></ul><ul><li>Agilities / footwork 3 min </li></ul><ul><li>15 minute team warm up </li></ul>
  23. 23. Divide and Conquer <ul><li>Small groups – take away group mentality </li></ul><ul><li>Less than ideal order but more focus </li></ul><ul><li>Same exercises – make them stations </li></ul>
  24. 24. Warm up <ul><li>NASM Model </li></ul><ul><li>Inhibit - foam roll / manual techniques </li></ul><ul><li>Lengthen - static stretch </li></ul><ul><li>Activate - positional isometrics </li></ul><ul><li>Integrate - “functional” movements </li></ul>
  25. 25. Strength Training Design <ul><li>Multi-jointed </li></ul><ul><li>Multi-planar </li></ul><ul><li>Complexes </li></ul><ul><li>Giant Sets </li></ul><ul><li>Paired sets </li></ul>
  26. 26. Sample Strength Session <ul><li>Weighted Vest Circuit </li></ul><ul><ul><li>Squat jump </li></ul></ul><ul><ul><li>Lunge </li></ul></ul><ul><ul><li>Rotation pushup </li></ul></ul><ul><ul><li>Toe touch </li></ul></ul><ul><ul><li>Inverted Row </li></ul></ul><ul><ul><li>Squat </li></ul></ul>
  27. 27. Sample Strength Session <ul><li>Barbell Torso Series - Complex </li></ul><ul><ul><li>Straight arm rotations </li></ul></ul><ul><ul><li>Squat to press </li></ul></ul><ul><ul><li>Deadlift to upright row </li></ul></ul><ul><ul><li>Reverse lunge to press </li></ul></ul><ul><ul><li>Lateral squat to press </li></ul></ul><ul><ul><li>Twisting lunge to press </li></ul></ul><ul><ul><li>Diagonal chops </li></ul></ul><ul><ul><li>1 Arm Row </li></ul></ul>
  28. 28. Sample Strength Session <ul><li>DB Matrix - Complex </li></ul><ul><ul><li>Upright rows </li></ul></ul><ul><ul><li>Presses </li></ul></ul><ul><ul><li>Curls </li></ul></ul><ul><ul><li>Lunges </li></ul></ul><ul><ul><li>Can also break it off into parts. Only lunges or only presses. Great workout or warm up. Can be done single leg to get the ankle knee and hip working together. </li></ul></ul>
  29. 29. Sample Strength Session <ul><li>Push-Pull-Squat-Core Giant Set </li></ul><ul><ul><li>Overhead press </li></ul></ul><ul><ul><li>1 Arm Db Row </li></ul></ul><ul><ul><li>Reverse Lunges </li></ul></ul><ul><ul><li>Ball plank </li></ul></ul>
  30. 30. Must have for success <ul><li>Consistency </li></ul><ul><li>Weak link training </li></ul><ul><li>Keeping a close eye on recovery </li></ul><ul><li>Realize that every situation is unique </li></ul>
  31. 31. Success <ul><li>The program must be </li></ul><ul><ul><li>Safe </li></ul></ul><ul><ul><li>Effective </li></ul></ul><ul><ul><li>Efficient </li></ul></ul><ul><ul><li>Practical </li></ul></ul><ul><ul><li>Purposeful </li></ul></ul><ul><ul><li>Balanced </li></ul></ul>
  32. 32. Recovery <ul><li>Qualities that can not be improved in a state of fatigue </li></ul><ul><ul><li>Pure speed </li></ul></ul><ul><ul><li>Acquisition/refinement of new motor skills </li></ul></ul><ul><ul><li>Speed strength </li></ul></ul><ul><ul><li>Maximal Strength </li></ul></ul><ul><ul><li>Avoid this type of work in training camp or the day after a game! Must have 48-72 hours of recovery. </li></ul></ul>
  33. 33. Recovery <ul><li>Qualities that can be improved in a state of low fatigue </li></ul><ul><ul><li>Speed endurance </li></ul></ul><ul><ul><li>Strength endurance </li></ul></ul><ul><ul><li>Skill – when stabilizing technical skills under a variety of conditions </li></ul></ul><ul><ul><li>Use 24-48 hours after a game provided the athlete has taken care of their body. Especially good for players that have played less than 20 minutes. </li></ul></ul>
  34. 34. Recovery <ul><li>Qualities that can be improved in a state of moderate fatigue </li></ul><ul><ul><li>Lactic capacity </li></ul></ul><ul><ul><li>Aerobic power </li></ul></ul><ul><ul><li>Aerobic capacity </li></ul></ul><ul><ul><li>Excellent day after workout if significant minutes have been played. Be careful when this applied. Plan ahead. </li></ul></ul>
  35. 35. Recovery <ul><li>Over-training is training too hard or too often for the amount of rest and nutrition that your body has had. </li></ul><ul><ul><li>Paul Robbins Athletes’ Performance </li></ul></ul>
  36. 36. Measuring Recovery <ul><li>Tendo can dictate direction of daily session </li></ul><ul><li>90% and above of highest power output in the snatch train strength and power </li></ul><ul><li>80-90% of highest power output – moderate fatigue </li></ul><ul><li>70-80% perform conditioning session and rehab/prehab </li></ul><ul><li>Below 70% Aggressive recovery intervention </li></ul><ul><li>????? </li></ul><ul><ul><li>Chris West, UCONN </li></ul></ul>
  37. 37. Methods of Recovery <ul><li>Contrast baths 3:1 heat:cold </li></ul><ul><li>Sauna -Very taxing on the body. Use the day before a day off. Follow with cold shower. </li></ul><ul><li>Steam </li></ul><ul><li>Massage –Use 30 min post workout. The harder the workout the more time in between. </li></ul><ul><li>Stretch –Immediately post workout and again before bed </li></ul><ul><li>Diet </li></ul>
  38. 38. Conditioning <ul><li>If under 20 minutes we do post game non-impact conditioning </li></ul><ul><li>Injured players run if their injury allows them to daily. Interval work with heart rate </li></ul><ul><li>Body composition change – non impact </li></ul>
  39. 39. Conditioning <ul><li>Running a basketball player will only compound overuse injuries. Find other ways to get the heart rate up. </li></ul>
  40. 40. Closing <ul><li>There is more than one way to skin a cat </li></ul><ul><li>Carry a large toolbox </li></ul><ul><li>Develop a plan but be flexible – evaluate </li></ul><ul><li>Determine needs to determine direction </li></ul><ul><li>Most everything is right it depends on how much how often </li></ul>
  41. 41. Questions <ul><li>Thank you! </li></ul>