We’re nearing the end of the school year and are only a few weeks out from Spring
practices for football. While many kids do their ‘own thing’ now rather than follow the off season training program, there may be even more of that when the summer break hits.
That’s why I try to impart a bit of learning on the why, how, progression, cycle, etc. of each program block. Just maybe a few items will be learned and followed for when ‘coach’ is not around.
I’ve been working on condensing some of those learning points into 5 or so bullet points. Not easy as there are so many elements the strength coach is actually evaluating when programming.
Lets start with Resistance Training’s first point.
General Exercise Movements vs. Specific Exercise Movements
General Movements – work movement patterns rather than exercises for certain muscles… Squat, Hinge, Pressing, Pulling, Rotating, Bracing are the general patterns we are targeting and are by far the most important to address through all periodized programming blocks.
Specific Movements – This work can be essential for certain sports, but can easily be screwed up and wreck an entire off season of preparation if done improperly. The sport, position, assessed needs, time of year, and personal goals can all effect selections. This is smaller portion of the overall program than general movements and if you are undertaking them without a strength coach to assist at least attempt to maintain a very near movement pattern to the activity you are attempting to replicate. Less (resistance) is more in most cases!
When putting together your off season training program be sure to spend the greatest amount of time in the General Movement category. The multi-joint movements will translate to most any sport and will enhance strength, power, hypertrophy or endurance depending upon the cycle goal.
- Sound Athletic Principles (fitprobiz.com)