PRE-PRACTICE GET RIGHT πͺπ€
β’β’β’
-If you want to optimally improve SPEED/POWER/STRENGTH during the season then you should prioritize lifting before practice
-15-30min pre-practice is all it takes
Strength/Power Day π
β’
3+ days out from Game Day
β’
Volume Low/Intensity High
β’
High Min Players 1-2 working sets
Rotational Players 2-3 working sets
Developmental Players 3-5 working sets
Contrast Training πͺπ
β’
Pair a loaded movement with an unloaded plyo using a similar movement pattern. Start with basic compound lifts like (Squat,deadlift,bench,pull-up)
Progress to movements such as any oly variations
πOff-Season Phase 1π
β Restore healthy movement patterns
β Long Full Range of motion movements
β Prolonged force production
MOVEMENT IS THE π
High min players
β 1-2 sets of everything
β DB split squat iso Promotes tendon health
Low Min Players
β 3-5 sets of everything
β Lower body strength work I allow them to pick a lower body strength variation. Squat variations. Split squat variations etc.