In-Season TrainingIn-Season Training

Shawn WindleShawn Windle

www.sbcoachescollege.comwww.sbcoachescollege.com

Presentation GoalsPresentation Goals

Stimulate thoughtStimulate thought Take away 2 or 3 things that you can Take away 2 or 3 things that you can

useuse KISSKISS

Strength Coach RealityStrength Coach Reality

#1 Reason we are employed – INJURY #1 Reason we are employed – INJURY PREVENTIONPREVENTION

We must integrate with all members of We must integrate with all members of sports med team. Must be a TEAM!sports med team. Must be a TEAM!

Educate yourself Educate yourself – Attend clinicsAttend clinics– Talk to others in the fieldTalk to others in the field

In-Season InjuriesIn-Season Injuries

Occur because…Occur because…– Poor anatomical alignmentPoor anatomical alignment– Movement dysfunctionsMovement dysfunctions– Pattern overloadPattern overload– Poor Program design!?!?Poor Program design!?!?

We must keep them healthy!!!We must keep them healthy!!!

ScreeningScreening

Test to identify current/potential Test to identify current/potential problemsproblems

Use results to determine direction of Use results to determine direction of trainingtraining

Functional Movement ScreenFunctional Movement Screen

Deep SquatDeep Squat In-Line LungeIn-Line Lunge Hurdle StepHurdle Step Shoulder MobilityShoulder Mobility Active Straight Leg RaiseActive Straight Leg Raise Trunk stability pushupTrunk stability pushup Rotational StabilityRotational Stability

Body MapBody Map

Overhead SquatOverhead Squat

1 Leg Squat1 Leg Squat

Strength CircuitStrength Circuit

Upright rowUpright row Muscle snatchMuscle snatch Squat to pressSquat to press Good morningGood morning Bent over rowBent over row

3 sets of 6 reps w/ 40% BW males / 3 sets of 6 reps w/ 40% BW males / 30% females30% females

IntegrationIntegration

After you have identified the problems After you have identified the problems make sure you develop a plan.make sure you develop a plan.

Integrate that plan with a needs Integrate that plan with a needs assessment of the sport and teamassessment of the sport and team

Building a profileBuilding a profileNeeds AssessmentNeeds Assessment

SportSport TeamTeam

StrengthStrength ContendersContenders

SpeedSpeed Building for the futureBuilding for the future

PowerPower Coach is “on-board”Coach is “on-board”

ConditioningConditioning Mandatory workoutsMandatory workouts

Needs AssessmentNeeds Assessment

Determine factors Determine factors which will influence which will influence performanceperformance

Performance – Performance – Wenger et. Al., 1996Wenger et. Al., 1996

Equipment

Skill

Physiology

Psychology

Environment

Tactics

Performance

PhysiologyPhysiology

RestRest HealthHealth FatigueFatigue NutritionNutrition TravelTravel TrainingTraining

relaxationrelaxation sicknesssickness physicalphysical hydrationhydration land/land/

airair

powerpower

sleepsleep injuryinjury mentalmental balancebalance hotelitishotelitis strengthstrength

time-offtime-off wellnesswellness acute/acute/

chronicchronic

supplementsupplement jet lagjet lag work work capacitycapacity

AgeAge

TrainingTraining

ChronologicalChronological

Sport specificSport specific

SkeletalSkeletal

Control as many variables possibleControl as many variables possible

IntegrateIntegrate

Annual plan/sport specific activities

Sport science support

Applied research

Sports medicine support

Program DesignProgram Design

Prescribe only what Prescribe only what you can coach and you can coach and supervisesupervise

Have a vision Have a vision – Know where you are Know where you are

goinggoing– Know what you are Know what you are

trying to createtrying to create

Program DesignProgram Design

How many weekly sessions?How many weekly sessions?

How much time do I get in each session?How much time do I get in each session?

Whole team? Small groups? IndividualsWhole team? Small groups? Individuals

Can I implement prehab in daily warm upCan I implement prehab in daily warm up

NBA Real WorldNBA Real World

3-4 games weekly3-4 games weekly Workouts not mandatoryWorkouts not mandatory Best case scenario 2-3 days a weekBest case scenario 2-3 days a week 15-30 minutes each “training” session15-30 minutes each “training” session Small group training/individualSmall group training/individual Warm up team dailyWarm up team daily

Team Warm upTeam Warm up

Great time to get work inGreat time to get work in

15 minutes15 minutes

Whole team is togetherWhole team is together

Same general needsSame general needs

Team Warm upTeam Warm up

Foam RollFoam Roll 3 min3 min Static flexStatic flex 3 min3 min Dynamic flexDynamic flex 3 min3 min Balance / core / strengthBalance / core / strength 3 min3 min Agilities / footworkAgilities / footwork 3 min3 min

15 minute team warm up15 minute team warm up

Divide and ConquerDivide and Conquer

Small groups – take away group Small groups – take away group mentalitymentality

Less than ideal order but more focusLess than ideal order but more focus

Same exercises – make them stationsSame exercises – make them stations

Warm upWarm up

NASM ModelNASM Model

InhibitInhibit -- foam roll / manual foam roll / manual techniquestechniques

Lengthen -Lengthen - static stretchstatic stretch ActivateActivate - - positional isometricspositional isometrics Integrate -Integrate - “functional” movements“functional” movements

Strength Training DesignStrength Training Design

Multi-jointedMulti-jointed Multi-planarMulti-planar

ComplexesComplexes Giant Sets Giant Sets Paired setsPaired sets

Sample Strength SessionSample Strength Session

Weighted Vest CircuitWeighted Vest Circuit– Squat jumpSquat jump– LungeLunge– Rotation pushupRotation pushup– Toe touchToe touch– Inverted RowInverted Row– SquatSquat

Sample Strength SessionSample Strength Session

Barbell Torso Series - ComplexBarbell Torso Series - Complex– Straight arm rotationsStraight arm rotations– Squat to pressSquat to press– Deadlift to upright rowDeadlift to upright row– Reverse lunge to pressReverse lunge to press– Lateral squat to pressLateral squat to press– Twisting lunge to pressTwisting lunge to press– Diagonal chopsDiagonal chops– 1 Arm Row1 Arm Row

Sample Strength SessionSample Strength Session

DB Matrix - ComplexDB Matrix - Complex– Upright rowsUpright rows– PressesPresses– CurlsCurls– LungesLunges

Can also break it off into parts. Only lunges or only Can also break it off into parts. Only lunges or only presses. Great workout or warm up. Can be done presses. Great workout or warm up. Can be done single leg to get the ankle knee and hip working single leg to get the ankle knee and hip working together.together.

Sample Strength SessionSample Strength Session

Push-Pull-Squat-Core Giant SetPush-Pull-Squat-Core Giant Set– Overhead pressOverhead press– 1 Arm Db Row1 Arm Db Row– Reverse LungesReverse Lunges– Ball plankBall plank

Must have for successMust have for success

ConsistencyConsistency

Weak link trainingWeak link training

Keeping a close eye on recoveryKeeping a close eye on recovery

Realize that every situation is uniqueRealize that every situation is unique

SuccessSuccess

The program must beThe program must be– SafeSafe– EffectiveEffective– EfficientEfficient– PracticalPractical– PurposefulPurposeful– BalancedBalanced

RecoveryRecovery

Qualities that can not be improved in a state Qualities that can not be improved in a state of fatigueof fatigue– Pure speedPure speed– Acquisition/refinement of new motor skillsAcquisition/refinement of new motor skills– Speed strengthSpeed strength– Maximal StrengthMaximal Strength

Avoid this type of work in training camp or the day Avoid this type of work in training camp or the day after a game! Must have 48-72 hours of after a game! Must have 48-72 hours of recovery.recovery.

RecoveryRecovery

Qualities that can be improved in a state of Qualities that can be improved in a state of low fatiguelow fatigue– Speed enduranceSpeed endurance– Strength enduranceStrength endurance– Skill – when stabilizing technical skills under a Skill – when stabilizing technical skills under a

variety of conditionsvariety of conditions

Use 24-48 hours after a game provided the athlete Use 24-48 hours after a game provided the athlete has taken care of their body. Especially good for has taken care of their body. Especially good for players that have played less than 20 minutes.players that have played less than 20 minutes.

RecoveryRecovery

Qualities that can be improved in a Qualities that can be improved in a state of moderate fatiguestate of moderate fatigue– Lactic capacityLactic capacity– Aerobic powerAerobic power– Aerobic capacityAerobic capacity

Excellent day after workout if significant Excellent day after workout if significant minutes have been played. Be careful minutes have been played. Be careful when this applied. Plan ahead.when this applied. Plan ahead.

RecoveryRecovery

Over-training is training too hard or too often Over-training is training too hard or too often for the amount of rest and nutrition that your for the amount of rest and nutrition that your body has had.body has had.– Paul Robbins Athletes’ PerformancePaul Robbins Athletes’ Performance

Measuring RecoveryMeasuring Recovery

Tendo can dictate direction of daily sessionTendo can dictate direction of daily session 90% and above of highest power output in the 90% and above of highest power output in the

snatch train strength and powersnatch train strength and power 80-90% of highest power output – moderate 80-90% of highest power output – moderate

fatiguefatigue 70-80% perform conditioning session and 70-80% perform conditioning session and

rehab/prehabrehab/prehab Below 70% Aggressive recovery interventionBelow 70% Aggressive recovery intervention ??????????

– Chris West, UCONNChris West, UCONN

Methods of RecoveryMethods of Recovery

Contrast baths 3:1 heat:coldContrast baths 3:1 heat:cold Sauna -Very taxing on the body. Use the day Sauna -Very taxing on the body. Use the day

before a day off. Follow with cold shower.before a day off. Follow with cold shower. SteamSteam Massage –Use 30 min post workout. The Massage –Use 30 min post workout. The

harder the workout the more time in between.harder the workout the more time in between. Stretch –Immediately post workout and again Stretch –Immediately post workout and again

before bedbefore bed DietDiet

ConditioningConditioning

If under 20 minutes we do post game If under 20 minutes we do post game non-impact conditioningnon-impact conditioning

Injured players run if their injury allows Injured players run if their injury allows them to daily. Interval work with heart them to daily. Interval work with heart raterate

Body composition change – non impactBody composition change – non impact

ConditioningConditioning

Running a basketball player will only Running a basketball player will only compound overuse injuries. Find other compound overuse injuries. Find other ways to get the heart rate up.ways to get the heart rate up.

ClosingClosing

There is more than one way to skin a catThere is more than one way to skin a cat Carry a large toolboxCarry a large toolbox Develop a plan but be flexible – evaluateDevelop a plan but be flexible – evaluate Determine needs to determine directionDetermine needs to determine direction Most everything is right it depends on Most everything is right it depends on

how much how oftenhow much how often

QuestionsQuestions

Thank you!Thank you!