In Season Strength Conditioning

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InIn--season Strength & season Strength &

ConditioningConditioning

Mitch HauschildtMitch Hauschildt, , MA, ATC, CSCSMA, ATC, CSCSPrevention, Rehab, & Physical Performance CoordinatorPrevention, Rehab, & Physical Performance Coordinator

Strength & Conditioning Coach, MenStrength & Conditioning Coach, Mens & Womans & Womans Basketballs Basketball

Missouri State UniversityMissouri State University

Founder, Maximum Training Solutions, LLCFounder, Maximum Training Solutions, LLC

Springfield, MissouriSpringfield, Missouri

InIn--season Programsseason Programs

InIn--season training programs are meant to be season training programs are meant to be extensions of offextensions of off--season programsseason programs If there isnIf there isnt a base level of training in the offt a base level of training in the off--season, inseason, in--season training will break many season training will break many athletes downathletes down

Strength training is important for todayStrength training is important for todays games gameWill not interfere with shooting if athlete continues Will not interfere with shooting if athlete continues to shoot during periods of trainingto shoot during periods of training

May increase shooting accuracy late in games as May increase shooting accuracy late in games as athletes will be accustomed to shooting while athletes will be accustomed to shooting while fatiguedfatigued

Goals:Goals: Sustain offSustain off--season gainsseason gains

Promote recovery/regenerationPromote recovery/regeneration

Train areas of need which arenTrain areas of need which arent being met during t being met during sport workoutssport workouts

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Presentation DisclaimersPresentation Disclaimers

Though I have worked with a variety of Though I have worked with a variety of athletes of all ages and abilities, daily I athletes of all ages and abilities, daily I train DI college athletestrain DI college athletes

I will do my best to relate methodology to your I will do my best to relate methodology to your high school athleteshigh school athletes

Keep in mind that strength and conditioning is Keep in mind that strength and conditioning is about creating athletes about creating athletes not necessarily not necessarily basketball playersbasketball players

In order to understand inIn order to understand in--season training, season training, we must first understand the basis of offwe must first understand the basis of off--season trainingseason training

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Athletic ContinuumAthletic Continuum

Traditional Approach to Player DevelopmentTraditional Approach to Player Development

PoorPoor EliteElitei.e. Overweight youth soccer player, i.e. Overweight youth soccer player, Olympic Gold Medalist, Olympic Gold Medalist,

Post Surgical AthletePost Surgical Athlete NFL Pro BowlNFL Pro Bowl

Sports Medicine Strength & Conditioning

What about the athletes in the Middle?

A Medical ApproachA Medical Approach

There is obviously a lot of crossover between There is obviously a lot of crossover between

injury factors and performance factors. injury factors and performance factors.

It only makes sense to integrate injury It only makes sense to integrate injury

prevention with strength and conditioning prevention with strength and conditioning

modelsmodels

Our athletes will never fully realize their potential Our athletes will never fully realize their potential

until the sports medicine and strength and until the sports medicine and strength and

conditioning staffs become seamless and work conditioning staffs become seamless and work

together in every aspect of player developmenttogether in every aspect of player development

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Training ProgramTraining Program

What am I trying to develop with my What am I trying to develop with my

training program?training program?

Big, Strong PlayersBig, Strong PlayersOrOr

Great AthletesGreat Athletes

Great AthleteGreat Athlete

Physical Competence is defined as Physical Competence is defined as efficiency of movement throughout the efficiency of movement throughout the

entire kinetic chain regardless of the skill being executedentire kinetic chain regardless of the skill being executed (Giles, 2000)(Giles, 2000)

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Athletic MovementAthletic Movement

Strength/Power Strength/Power -- Basis of all athletic movement; athletes will ALWAYS Basis of all athletic movement; athletes will ALWAYS sacrifice quality of motion for quantity of motion; avoid imbalasacrifice quality of motion for quantity of motion; avoid imbalancesnces

Core StabilityCore Stability -- Evaluate Strength v. StabilityEvaluate Strength v. Stability

Motor ControlMotor Control -- 90%+ of sports performance enhancement; muscle 90%+ of sports performance enhancement; muscle firing sequences are extremely important; look at infant learninfiring sequences are extremely important; look at infant learning patterns for g patterns for cluesclues

Speed/AccelerationSpeed/Acceleration -- Combination of multiple factors to move Combination of multiple factors to move through leg cycle very quicklythrough leg cycle very quickly

DecelerationDeceleration -- Ability to slow the body under control & absorb forceAbility to slow the body under control & absorb force

AgilityAgility -- Efficiency of movement; keep weight inside; build desirable Efficiency of movement; keep weight inside; build desirable motor programsmotor programs

MobilityMobility -- Ability to move joint through a ROM while keeping the body Ability to move joint through a ROM while keeping the body biomechanicallybiomechanically correctcorrect

BiomechanicsBiomechanics -- AthleteAthletes bodily structure which may or may not be s bodily structure which may or may not be advantageous to athletic movementadvantageous to athletic movement

Athletic MovementAthletic Movement

Research with European Soccer Academy athletes Research with European Soccer Academy athletes demonstrates 4 major limitations for athletic demonstrates 4 major limitations for athletic performance performance (Giles 2007)(Giles 2007)

1.1. FlexibilityFlexibility Lack of flexibility has the greatest negative influence on Lack of flexibility has the greatest negative influence on

progress across all exercise schemes and progressionsprogress across all exercise schemes and progressions

2.2. Inefficient Running ActionInefficient Running Action Poor running mechanics for agility, acceleration, and Poor running mechanics for agility, acceleration, and

maximum velocity is 2maximum velocity is 2ndnd on the list; it is heavily influenced by on the list; it is heavily influenced by flexibilityflexibility

3.3. Deceleration/Shock AbsorptionDeceleration/Shock Absorption The ability to land efficiently during jumping activities or The ability to land efficiently during jumping activities or

brakebrake during change of direction workduring change of direction work

4.4. Poor Exercise TechniquePoor Exercise Technique Quality and control of movement must be a priorityQuality and control of movement must be a priority

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EvaluationEvaluation

Any quality strength and conditioning Any quality strength and conditioning program must begin with a good program must begin with a good evaluationevaluationIf we donIf we dont know our athletes, t know our athletes, we canwe cant prescribe accurate workoutst prescribe accurate workouts

Traditional Performance MeasuresTraditional Performance Measures

Biomechanical AnalysisBiomechanical Analysis

A sports car with a flat tire wonA sports car with a flat tire wont drive wellt drive well

Must fix faulty movement patterns prior to training Must fix faulty movement patterns prior to training for performance enhancementfor performance enhancement

Hop, Stop, & LeapHop, Stop, & Leap

AthleteAthletes ability to absorb force and decelerate s ability to absorb force and decelerate under controlunder control

Program DesignProgram Design

Program Design starts with looking at the Program Design starts with looking at the common needs of your athletes to common needs of your athletes to establish your team establish your team program(sprogram(s))

Based on evaluationBased on evaluation

Needs of sportNeeds of sport

GenderGender

Maturity levelMaturity level

Years of experienceYears of experience

Preventable injuriesPreventable injuries

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AgeAge

1111--14: Emphasize Core Stability and 14: Emphasize Core Stability and

Controlling Body WeightControlling Body Weight

1414--18: More Emphasis on Power 18: More Emphasis on Power

DevelopmentDevelopment

18 and up: Address specifics of athlete and 18 and up: Address specifics of athlete and

sportsport

GenderGender

Female: Emphasize Hip Strength and Female: Emphasize Hip Strength and

ProprioceptionProprioception of Lower Bodyof Lower Body

Weekly LayoutWeekly Layout

Attempt to split workouts up Attempt to split workouts up

speed day, agility day, conditioning dayspeed day, agility day, conditioning day

Total Body Lift everydayTotal Body Lift everyday

Emphasize specific muscle groups on certain Emphasize specific muscle groups on certain

days, but perform total body lift everydaydays, but perform total body lift everyday

Perform some power Perform some power exercise(sexercise(s) daily) daily

Olympic LiftsOlympic Lifts

Utilize Core Stability exercises dailyUtilize Core Stability exercises daily

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Order of ProgressionOrder of Progression

Always utilize proper warmAlways utilize proper warm--upup

Follow warmFollow warm--up with exercises that are the most up with exercises that are the most demanding on the Neuromuscular system and demanding on the Neuromuscular system and progressprogress WarmWarm--upup

Stability/Stability/ProprioceptionProprioception

Speed/AgilitySpeed/Agility

PowerPower

StrengthStrength

ConditioningConditioning

FlexibilityFlexibility


Once the basic team Once the basic team program(sprogram(s) are ) are established, we are obligated to correct established, we are obligated to correct deficienciesdeficiencies

Initiate daily workouts with corrective exercisesInitiate daily workouts with corrective exercises Pick one or two areas of emphasis to correct faulty Pick one or two areas of emphasis to correct faulty movement patternsmovement patterns

By correcting problems at the beginning of the By correcting problems at the beginning of the workout, the athlete will be more likely to maintain the workout, the athlete will be more likely to maintain the more desirable patternmore desirable pattern

Should take no more than 5 minutesShould take no more than 5 minutes

Very large topic that is beyond this presentationVery large topic that is beyond this presentation

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By compiling performance By compiling performance information with injury information with injury prevention factors we can prevention factors we can establish guidelines for a establish guidelines for a medically based medically based performance enhancement performance enhancement programprogram Used performance research Used performance research combined with subjective combined with subjective clinical information from sports clinical information from sports medicine professionalsmedicine professionals


4 Priority Levels4 Priority Levels

1.1. Biomechanics, MobilityBiomechanics, Mobility

2.2. Planting/Cutting/Running Technique, Planting/Cutting/Running Technique, Landing Technique/DecelerationLanding Technique/Deceleration

3.3. Core Stability, Asymmetries, Core Stability, Asymmetries, GluteGluteStrength, Neuromuscular Control, Strength, Neuromuscular Control, ProprioceptionProprioception

4.4. Hip Abductor Strength, Eccentric Hip Abductor Strength, Eccentric StrengthStrength

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Level 1Level 1 Top PriorityTop Priority

Biomechanics will be addressed as needed following evaluationBiomechanics will be addressed as needed following evaluation

Mobility is a MUST daily yearMobility is a MUST daily year--roundroundBegin workouts with dynamic mobility Begin workouts with dynamic mobility warmupwarmup and end with static and end with static flexibility (5 sec. hold x 10 reps per stretch)flexibility (5 sec. hold x 10 reps per stretch)

Level 2Level 2 Very High PriorityVery High Priority

Plant/Cutting Technique and Deceleration/Landing Technique Plant/Cutting Technique and Deceleration/Landing Technique should be emphasized daily during an should be emphasized daily during an offseasonoffseason workoutworkout

Keep in mind, however, that strength is the fundamental basis ofKeep in mind, however, that strength is the fundamental basis ofathletic movement. Without a basic level of strength, these athletic movement. Without a basic level of strength, these exercises will be difficult to master (young athletes).exercises will be difficult to master (young athletes).

Guideline: 3+ Guideline: 3+ unitsunits per workoutper workoutKeep in mind, this is a technique periodKeep in mind, this is a technique period


Level 3 Level 3 High PriorityHigh Priority

Core StabilityCore Stability

AsymmetriesAsymmetries

GluteGlute StrengthStrength

Neuromuscular ControlNeuromuscular Control

ProprioceptionProprioception

Factors should be strong components which are added and/or Factors should be strong components which are added and/or combined with other exercises so that each factor is addressed icombined with other exercises so that each factor is addressed in at n at least 2least 2--3 3 unitsunits dailydaily

Level 4Level 4 Moderate PriorityModerate Priority

Hip Abductor StrengthHip Abductor Strength

Eccentric StrengthEccentric Strength

Factors should be components which are added to approximately 60Factors should be components which are added to approximately 60--90% of workouts90% of workouts

FunctionalFunctional multimulti--joint exercises which combine the upper and joint exercises which combine the upper and lower extremities will address multiple factors simultaneously alower extremities will address multiple factors simultaneously and nd replicate sporting activities replicate sporting activities

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Sample WorkoutSample Workout


Day 1Day 1

Level 1Level 1

Mobility/Flexibility addressed Mobility/Flexibility addressed pre & post workoutpre & post workout

Level 2 (3+ units)Level 2 (3+ units)

Movement Skills = 5Movement Skills = 5

Level 3 (2Level 3 (2--3+ units)3+ units)

Core Stability = 4Core Stability = 4

Asymmetries = 3Asymmetries = 3

GluteGlute Strength = 4Strength = 4

Neuromuscular Control = 6Neuromuscular Control = 6

ProprioceptionProprioception = 3= 3

Level 4 (1Level 4 (1--2 units)2 units)

Hip Abductor Strength = 2Hip Abductor Strength = 2

Eccentric Strength = 1Eccentric Strength = 1

Day 2Day 2

Level 1Level 1


Level 2 (3+ units)Level 2 (3+ units)

Movement Skills = 4Movement Skills = 4

Level 3 (2Level 3 (2--3+ units)3+ units)






Level 4 (1Level 4 (1--2 units)2 units)



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1 Unit = 1 exercise1 Unit = 1 exercise

Must have the ability to Must have the ability to periodizeperiodize and adjust sets and and adjust sets and

reps for various times throughout the yearreps for various times throughout the year

UnitsUnits offer the ability to do that while working within offer the ability to do that while working within

modelmodel

Unit guidelines are just thatUnit guidelines are just thatguidelinesguidelines

There will be certain times during the year which you There will be certain times during the year which you

may not perform as much movement based exercise may not perform as much movement based exercise

or split workoutsor split workouts

ThatThats fine, but the more you can stick to the guidelines s fine, but the more you can stick to the guidelines

during the year, the more success your athletes will during the year, the more success your athletes will

experienceexperience

Strength TrainingStrength Training

There is a multitude of information on strength There is a multitude of information on strength program designprogram design

Equal volume of pushing and pulling exercises Equal volume of pushing and pulling exercises should be performed in each workout to avoid should be performed in each workout to avoid asymmetriesasymmetries

Perform Single Leg movements to reduce right or Perform Single Leg movements to reduce right or left side imbalances and improve left side imbalances and improve proprioceptionproprioception

Perform Double Leg movement to produce powerPerform Double Leg movement to produce power

Focus on Functional StrengthFocus on Functional Strength Pushup allow scapula to move more naturally than Pushup allow scapula to move more naturally than bench pressbench press

Movements which link the upper and lower extremity Movements which link the upper and lower extremity during the movementduring the movement

i.e. DB Combo I & II, Multidirectional Lunge, T Pushup, i.e. DB Combo I & II, Multidirectional Lunge, T Pushup, Lunge w/ TwistLunge w/ Twist

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Strength TrainingStrength Training

There MUST be a progression with There MUST be a progression with exercises to allow the athlete to develop exercises to allow the athlete to develop the motor control needed to learn the the motor control needed to learn the movement patternsmovement patterns Keep in mind how the body learns Keep in mind how the body learns movements (infant movement skills) and movements (infant movement skills) and keep them in mind when teaching your keep them in mind when teaching your athletesathletes

If a verbal cue fails to fix the problem, you If a verbal cue fails to fix the problem, you must figure out a way to break down the must figure out a way to break down the movement to allow the body to learn it in movement to allow the body to learn it in segmentssegments

Transition ExercisesTransition Exercises Following mobility warmFollowing mobility warm--

up, begin workout by up, begin workout by targeting specific muscles targeting specific muscles which will help the athlete which will help the athlete maintain a maintain a biomechanicallybiomechanically correct correct position during the rest of position during the rest of the workoutthe workout

MinibandMiniband SidestepSidestepHip Abductor/Hip Abductor/GluteGlute FiringFiring

Single Leg BridgeSingle Leg Bridge GluteGlute FiringFiring

Active Flexibility for Hip Active Flexibility for Hip FlexorsFlexors

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Unit RichUnit Rich ExercisesExercises

Exercises which combines Exercises which combines

mobility, mobility, proprioceptionproprioception, ,

and and gluteglute and abductor and abductor

firing into one exercise. firing into one exercise.

Single Leg SquatSingle Leg Squat--Off BoxOff Box

Increase box height as they Increase box height as they

improveimprove

Add med ball press, cable Add med ball press, cable

resistance, unstable surface resistance, unstable surface

to increase difficulty and to increase difficulty and

core stabilitycore stability


DB Combo IDB Combo I

A great functional total A great functional total

body exercisebody exercise

DB Combo IIDB Combo II

More advanced More advanced

version of the Combo version of the Combo

exerciseexercise

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Standing Cable RowStanding Cable Row

Functional Back Exercise Functional Back Exercise

that integrates core that integrates core

developmentdevelopment

Single Arm Cable Row w/ Single Arm Cable Row w/

RotationRotation

More advanced version More advanced version

that integrates rotational that integrates rotational

core stabilitycore stability

Eccentric TrainingEccentric Training

RDLRDL

Functional Eccentric Functional Eccentric

HamstringHamstring

Promotes low back Promotes low back

strengthstrength

Good MorningGood Morning

Similar movement, but Similar movement, but

bar in different positionbar in different position

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Core StabilityCore Stability

Core StabilityCore Stability DrawDraw--in is the basic innerin is the basic inner--unit contractionunit contraction

Once DrawOnce Draw--in is mastered, integrate it with Medicine in is mastered, integrate it with Medicine Ball workouts and Stability Ball Exercises Ball workouts and Stability Ball Exercises

Unstable surfaces force core to initiate contraction & fire the Unstable surfaces force core to initiate contraction & fire the abdominal layers in the proper sequenceabdominal layers in the proper sequence

After innerAfter inner--unit stabilization is mastered, encourage unit stabilization is mastered, encourage athletes to perform workouts without the aid of a beltathletes to perform workouts without the aid of a belt

Firing sequence is extremely importantFiring sequence is extremely importantCore must fire prior to other athletic movementsCore must fire prior to other athletic movements

If it doesnIf it doesnt fire first, synergistic dominance of hip flexors will t fire first, synergistic dominance of hip flexors will oftentimes take place in an effort to stabilize the coreoftentimes take place in an effort to stabilize the core

FlexibilityFlexibility

Research shows that the most flexibility gains Research shows that the most flexibility gains are made post workoutare made post workout Flexibility is a neuromuscular response, thus gains Flexibility is a neuromuscular response, thus gains are made when the nervous system is fatigued and is are made when the nervous system is fatigued and is easily turned offeasily turned off

Stretches performed in short, repeated bouts are Stretches performed in short, repeated bouts are most effective (10 x 5 sec.)most effective (10 x 5 sec.)

Work hard to make athletes understand the Work hard to make athletes understand the importance of this time and to take it seriouslyimportance of this time and to take it seriously

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InIn--Season ProgramsSeason Programs

Gradually taper training when preseason beginsGradually taper training when preseason begins OffOff--season season Lift 4 days/weekLift 4 days/week

PrePre--season season Lift 3 days/weekLift 3 days/week

InIn--season season Lift 2 days/weekLift 2 days/week

Keep in mind that 90%+ of what we do is Keep in mind that 90%+ of what we do is Nervous system basedNervous system based Focus on neuromuscular development by Focus on neuromuscular development by remindingremindingthe body how to do what you want without over taxing the body how to do what you want without over taxing the systemthe system

Keep movement skills training to a minimum, Keep movement skills training to a minimum, performing 5performing 5--10 minutes 210 minutes 2--3x/week as a transition 3x/week as a transition from from warmupwarmup to practiceto practice

Keeps movement techniques fresh and gets nervous system Keeps movement techniques fresh and gets nervous system firing prior to workoutfiring prior to workout


Focus on what athletes do not get during their Focus on what athletes do not get during their

basketball workoutbasketball workout

During practice and games, athletes get plenty of During practice and games, athletes get plenty of

muscular endurancemuscular endurance

Focus on strength and power trainingFocus on strength and power training

Keep volumes low, high intensityKeep volumes low, high intensity

22--4 sets of 34 sets of 3--5 reps, 855 reps, 85--95% 1 RM95% 1 RM

Athletes perform lots of jumpingAthletes perform lots of jumping

Limit plyometrics during seasonLimit plyometrics during season

Focus on landing technique and quickness with low level Focus on landing technique and quickness with low level

plyosplyos

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Use the same Use the same unitunit guidelines as guidelines as

with offwith off--season program spread out season program spread out

over a weekover a weeks workoutss workouts

Workout should be limited to 30Workout should be limited to 30--40 40

minutesminutes

Keep exercises familiar to your athletesKeep exercises familiar to your athletes

Motor learning doesnMotor learning doesnt take place while t take place while

athletes are fatiguedathletes are fatigued

Vary exercises to prevent plateaus and Vary exercises to prevent plateaus and

boredomboredom


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Day 1Day 1

Level 1Level 1


Level 2 (3+ units/wk.)Level 2 (3+ units/wk.)

Addressed @ PracticeAddressed @ Practice

Level 3 (2Level 3 (2--3+ units/wk.)3+ units/wk.)






Level 4 (1Level 4 (1--2 units/wk.)2 units/wk.)



Day 2Day 2

Level 1Level 1


Level 2 (3+ units/wk.)Level 2 (3+ units/wk.)

Address @ PracticeAddress @ Practice

Level 3 (2Level 3 (2--3+ units/wk.)3+ units/wk.)






Level 4 (1Level 4 (1--2 units/wk.)2 units/wk.)



InIn--Season ProgramSeason Program

PeriodizePeriodize with 3with 3--4 week 4 week mesocyclesmesocycles and and

repeat during seasonrepeat during season

Week 1: 3x5 @ 85%Week 1: 3x5 @ 85%

Week 2: 3x4 @ 88%Week 2: 3x4 @ 88%

Week 3: 4x3 @ 92%Week 3: 4x3 @ 92%

Week 4: 4x2 @ 95%Week 4: 4x2 @ 95%

Plan early in the season to peak for games of Plan early in the season to peak for games of

emphasis during seasonemphasis during season

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Use long break periods to (i.e. winter break) to Use long break periods to (i.e. winter break) to refocus on their trainingrefocus on their training Fit extra workouts into scheduleFit extra workouts into schedule

Include more overall volume to sustain muscle Include more overall volume to sustain muscle hypertrophy (size) during a time when recovery is not hypertrophy (size) during a time when recovery is not as crucialas crucial

As season progresses into the final month, turn As season progresses into the final month, turn focus to recoveryfocus to recovery Reduce volumes to lowest of the season Reduce volumes to lowest of the season

Increase flexibility trainingIncrease flexibility training

Encourage regeneration techniques (i.e. massage, Encourage regeneration techniques (i.e. massage, myofascialmyofascial release, etc.)release, etc.)

Wrap UpWrap Up

When in doubt, keep it simpleWhen in doubt, keep it simple

Do what you do very wellDo what you do very well

Emphasize movements, not weightEmphasize movements, not weight

Training Neuromuscular Control is about Training Neuromuscular Control is about

technique technique Be detail oriented!Be detail oriented!

DonDont t overtrainovertrain remember, exercise is remember, exercise is

cumulative from the beginning of the workout cumulative from the beginning of the workout

through flexibility trainingthrough flexibility training

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Questions?Questions?

Thank You!Thank You!

[email protected]@missouristate.edu

www.maximumtrainingsolutions.comwww.maximumtrainingsolutions.com

Documents

In Season Strength Conditioning