Individualized Performance Plan
- Norm is to go through a workout that gets you exhausted
- How do you know if that workout is right for you?
- How do you know that you are progressing from simple to complex?
- How do you link the singular workout to a monthly performance plan?
- So you went through that workout on November 14th 2016… how does what the athlete is learning now translate to February 28t one week before baseball and lacrosse starts?
- How do you use the assessment protocol in a program if the program is generalized?
- How do you assess an athlete period?
- Training vs. Exercise – Rippetoe
- By focusing on training you are building a foundation and than creating a specific peak to achieve
- By following a program you have specific targets to reach and adaptations to create
- By following a program you are tracking progress systematically rather than assuming you are making progress
- By following a program you are focusing on more than getting fatigued as the barometer of success. Instead, you are creating strength, speed and power adaptations occur.
- These are so often butchered and bastardized for the sake of vanity
- What is the point of a plyometric?
- Why are we basing success on just doing the drill rather than teaching the skill?
- If we do not have the ability to accept force and ground contact it does not matter how high we can jump
- Too many repetitions going to failure
- Master the ability to load and land first, than how high you can jump
- Structure progressions from simple to complex
- Earn the ability to jump or of 1 and 2 legs from multiple positions, angles and directions
- Very demanding, we do not need more than 4 sets of 8 reps for a power exercise
- Need to keep the nervous system fresh and functioning at a high level
- Athletes are accustomed to doing ladder drills and fancy foot work drills
- This only improves an athletes ability to move their feet fast in a stationary position
- Most sports require feet, hip and full body control in small spaces
- Used to countless reps and sets
- Become a mover in space by learning how to reposition your feet around your hips to create force production
- Movement agility is about seeing angles and using your feet and hips to cut off of the angles
- Multiple movements to make the change of direction most efficient
- Short explosive sets and reps to make the movement explosive
- Neuromuscular control first and then conditioning movement patterns
- Random sets, reps, exercises
- No periodization plan
- Inconsistent priority to strength training
- Mediocre at best technique
- Do not appreciate the direct transfer of strength to speed
- Looking for a fancy gimmick to get faster
- Wrong progressions for that athlete
- Wrong exercises for that athlete
- Strength means different things to different athletes but all of them need it!
- Technical precision first
- Learn big bang exercises
- Get strong on one leg, two legs, upper back, push-ups, chin-ups and anti-core work
- Stay consistent with your strength training
- Stop using machines
- Periodize to reach goals
Effective Speed Training
- We do not have an understanding of the different types of speed training
- Everything is based on fatigue, not physiological adaptation
- Rest is never implemented into proper speed training
- Athletes are only taught how to run in straight lines fast
- Speed needs to reflect the movement properties of the sport
- Allocated different conditioning strategies for the specific adaptation
- There is a difference between getting tired and getting into great shape