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Structure Your Training Appropriately

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Athletes and parents will sometimes ask, “What should I do outside of training at the SPC?”. One of the main goals at the SPC is to teach our athletes how to train smart even when they aren’t with us. This means having a balanced program that provides them with the right inputs in order to achieve the desired adaptation. If an athlete wants to get stronger and faster, does it makes sense to only do curls and bench press on an "upper body" day? Obviously no, yet that is what many male high school athletes do on their own. If a female athlete is looking to become more agile on the field, but only runs long distances and lifts 10lb dumbbells, the carryover will be minimal.

When writing a program, a few major components are essential in order to ensure the greatest impact. This is where the 80/20 rule really comes into play. Say I have 5 exercises in a lift: heavy deadlift, bicep curl, plank, push up and a 1 arm kettlebell overhead press. If I could only do one, which one would give me the most bang for my buck? The answer is the heavy deadlift. If I have other qualities I want to develop like speed, rhythm, power, mobility and work capacity, why would I waste my time with the other 4 exercises?

Following this concept, we start with 4-6 warm-up exercises that prep the athletes to use their hips, shoulders and stabilize their core. All of our warm-up movements carry specific purpose related to our training. Then we move to the dynamic warm-up which doubles as our agility and rhythm practice. These 3-4 drills elevate the athlete’s body temperature and work on coordination and agility. Next comes conditioning or power work. For efficiency, we only use 1-2 exercises with a specific time or number to reach. Our last category is strength. Depending on the athletes' needs, some will spend more time with 2-4 strength exercises while others may have more work capacity incorporated.

There is a lot to accomplish in the 45 minutes we have to train. You could follow a bodybuilding template that some jacked guy in a magazine got paid to sell to you, or you could train what is specifically going to carry over to your sport. Which makes more sense spending 1.5 hours working on arm exercises or just 45 minutes and still have time to work on skills if needed? Next time you go to train ask yourself, “Do I have a good warm up, dynamic speed portion, maybe some conditioning, and a few good strength exercises…or am I just doing bicep curls in the squat rack?”

If this is something you or your team need help with, email me and we can brainstorm some ideas!

Till next week!

Coach Tommy

in Sports Performance Center Hits: 1445 0 Comments
Brittany Tripp is the Marketing Director for Southington-Cheshire Community YMCAs. Tune in for stories on a variety of topics from departments all over the YMCA.


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Guest Saturday, 15 August 2020