Making The Switch To In Season Training
By Aaron Thigpen, Gamespeed Sports Performance
Jan 2019
The Start of the Highschool season is right around the corner. Hopefully you are finishing up a well planned off season training regiment (Right??). You’ve got gains, felling good, ready to go. Well the start of the competitive season doesn’t mean the work has to stop. For some the highschool season is just a segway into the more important Summer Season. How do you have a solid prep season and be prepared for the Summer? The answer, a In Season Training program! It will, maintain your performance gains and finish the high school season strong. If planned out correctly, It doesn’t take as much time and effort (as off season training) but it does take consistency.
The benefits of in season training:
- Sustain muscle strength for power.
- Sustain connective tissue health to reduce likelihood of repetitive stress injuries.
- Sustain endurance to maintain a higher level of play.
- Sustain durability to handle to rigors of multiple competitions, scrimmages and practices throughout the week.
- Most importantly to bridge your readiness for the upcoming summer season.
What Should You Do?
- At minimum train a total of two- four hours total per week. For example four – eight sessions of 30 minutes or two to four sessions 60 minutes.
- Perform 4 “General” total body exercises (squats, lunges, presses, Olympic lifts) avoid muscle isolation or sport specific movement exercises.
- Add at least 10- 15 min of recovery work to each session ie, massage, foam roller, stretching , yoga, ice bath etc.
Spend the time to talk with a trainer to monitor your activity, organize your time to make the best use of it, pick the right exercises, and suggest proper volume and intensity.
If questions on how to put together your program contact coach Aaron at 925 222-9612.
