The Game-Changing Power of In-Season Training
The hard work is done in the off-season, right?
No need to keep getting into the gym regularly?
Wrong.
In-season is a great time to continue the gains made in the off-season by getting stronger and faster simultaneously. It is seen way too often that players will get into their season and begin a slow decline to the end of the season, where they have continuous niggles, feel heavy and slow and all of their testing results are down.
It just should not be the case.
There are many factors to consider when you are in the depths of your season (in no particular order):
Strength
Game fitness
Mobility
Speed
Injury risk reduction
Let’s start with strength, one of the first things to dissipate as our attention shifts to the game (understandably). But unsurprisingly, the continued programming of strength reduces your risk of injury, keeping you on the field for longer. Here is the research.
Not only this, research has found that dropping the ball on strength training in competition periods leads to detraining and decreased performance, whilst consistent training will keep the athlete fresh and ready to perform
Another must-do, once the season starts, is high-velocity running/sprint work.
Why? Because we all want to be faster AND it will also reduce the risk of hamstring related injury. Adding in speed work each week is a MUST, as this exposure to high velocities will build resilience in the hamstrings, meaning when you burst through a hole and reach top speed, you won’t be dropped to the floor by a torn hammy. Have a READ.
To optimise performance and minimise the risk of injury, it is crucial to take into account various factors such as fatigue from other training, the timeline since hamstring loading, and the overall weekly volume when scheduling the day and time for a speed session.
Another element that you should try before your next game is a primer session. What is it, you ask? A primer session is utilised to increase your neuromuscular drive and performance. A priming session will typically involve movements closer to the power/speed-strength end of the force/velocity curve meaning you will be completing less sets/reps (volume), with the focus being intent and speed. Research has found that engaging in a primer session within 24-48 hours of your game increases jump height, rate of force development (how quickly you can produce force), and your reactive strength index (ability to minimise ground contact time aka springy tendons). SEE HERE. So what does this mean? Your explosiveness in your sport will be taken to another level.
So, how on Earth do you fit speed, gym, primers, mobility and conditioning all into a week?!
That’s where we come in.
Our Athletic Performance program has been designed to carefully curate our athlete’s weeks to ensure they are enhancing their training. We take the guesswork out and plan each week so the athlete is getting in the essentials, staying strong and powerful, whilst feeling fresh and ready to go come game day.
To take your game to the next level, come see us!