Programming Concepts: Installment 6
Composed on December 17, 2021 at 5:54 am, by Eric Cressey
I haven’t up-to-date this energy and conditioning programming collection considering the fact that March, so I figured it’d be a good time to squeeze one thing in before the conclusion of the year. Right here are a few suggestions I hope you’ll come across valuable as you produce up plans:
1. Electrical power detrains the quickest.
Maximal toughness and aerobic potential “endure” pretty quickly. You never have to teach them really regularly in buy to preserve what you have crafted. Strengthening these qualities is a distinct tale until you are an inexperienced trainee, you are going to have to make a significantly a lot more committed effort and hard work to make them up.
Electrical power might be the most stubborn quality to produce and maintain, nevertheless. It can take time to establish it the suitable way, as it is as a lot a function of elastic elements (e.g., tendons, fascia) as it is about the muscular part of power (Bill Parisi was a terrific podcast guest on this front, if you are fascinated in digging deeper). Additionally, power detrains the speediest athletes require exposures to it on a additional normal foundation to preserve it. What programming implications does this have?
Very first, I like to maintain electrical power education function at complete volume in most circumstances throughout deload weeks. We can drop quantity, depth, and/or frequency from maximal toughness and aid function, but I usually want athletes continuing with their sprinting, jumping, and alter of way (assuming there are no damage issues that would preclude them from performing so).
2nd, I have gotten away from a accurate month-very long deload from sprinting/jumping/intense med ball operate at the get started of the offseason for our athletes. We now get again to tempo operates, pogo jumps, foundational deceleration progressions, and medicine ball operate proper absent.
This tendency of electricity to drop off swiftly is also a single cause why I believe so a lot of athletes just take a huge stage back again when they get much too substantially time wholly off at the conclude of a competitive time. They are confusing rested with prepared – and making ready the far more elastic components of athleticism the correct way calls for time, patience, and regularity around various months. As an illustration, if you are a MLB player whose year ends in early October, but you don’t begin executing anything at all till January, you only really do not have time to establish these traits to sustain you for a year that stretches from mid-February until eventually the next October.
3. It’s easier to make a rapidly person powerful than it is to make a powerful male quick.
Talking of ability, here’s a swift illustration of how we are utilizing the Cressey ability check on Proteus to push schooling selections.
On first off-time evaluation (prime row), this professional pitcher proved to be extra quick than strong. Players will typically change in this course more than the training course of a season, but this would be one of the a lot more excessive examples of acceleration currently being substantially bigger than power. The appropriate method in this scenario is to chase power to effect the drive element of the ability equation (ability = get the job done/time, and get the job done is derived from force x length).
As you can see from the retest about eight weeks later on on the base row, by teaching toughness tough to convey up the energy variety, we shut the gap and actually continued to generate his acceleration proficiency increased. Correctly, we produced the glass (toughness) more substantial though continuing to increase fluid (other toughness traits) to the glass. You can make the argument that this power foundation also produced a safer environment in which to exhibit elastic attributes to speed up faster.
It is normally simpler to make a rapid guy solid than it is to make a potent guy rapid, so do not overlook this minimal hanging fruit which is very easily determined with this progressive technological know-how. Here’s a webinar I filmed on a number of distinctive eventualities you can see with this ability check:
3. Mixture medication ball drills can be your greatest pal when you have a whole lot of characteristics that will need to be experienced.
As the offseason progresses and baseball activity ramps up, there are a whole lot of competing demands for our athletes: improved depth of throwing, hitting, and defensive work. To that finish, we pare again on the frequency and volume of lifting, and check out to get additional effective with our medicine ball perform. A person system I like to utilize is the use of “combination” drills that incorporate overhead and rotational variations. Here’s an illustration:
You will see much more of these integrated in January and February with our professional baseball crowd, and the medicine ball is typically 6-10lbs ., as you have to decide on a load that is suited for both equally overhead and rotational get the job done.
If you’re on the lookout to understand a lot more about how I include medication ball education in our applications, be sure to check out out my Medication Ball Master Class at www.CresseyMedBall.com.
Indicator-up Right now for our Totally free Newsletter and obtain a four-aspect video clip series on how to deadlift!