In-Season Lifting
When it comes to athletes who work out during their sports season, the weight room becomes an essential aspect of their training regimen. These athletes understand the importance of maintaining their strength, power, and overall fitness levels throughout the season to perform at their best. By focusing on what we can control, we can avoid adding more tasks to our busy schedules. Here are some key aspects that are crucial for athletic success during their sports season.
Areas we Control
Progression: in fitness refers to the systematic and gradual increase in intensity, duration, or complexity of exercises or training programs over time. It is an essential component of any successful fitness regimen as it allows the body to adapt and improve gradually, leading to long-term progress and optimal results. A well-designed progression plan takes into account an individual's current fitness level, goals, and any specific limitations or considerations. It outlines a structured approach to gradually increase the demands placed on the body, ensuring that it is constantly challenged and stimulated to continue improving.
Nutrition: is not just about filling our stomachs with food; it's about making sure we consume a balanced diet that includes all the essential nutrients our body needs. These nutrients include carbohydrates, proteins, fats, vitamins, and minerals. Each of these nutrients plays a vital role in keeping our body healthy and functioning correctly.
Sleep and Rest: are essential for athletes to recover and recharge their bodies. Athletes put their bodies through intense physical activity, which can lead to muscle fatigue, soreness, and even injury. Sleep and rest allow the body to repair and rebuild damaged tissues, replenish energy stores, and reduce inflammation.
Attitude: is foundation of our athletic success lies in our attitude because it is our attitude that determines our approach to training, competition, and overall performance. A positive attitude can help us overcome obstacles, push through challenges, and maintain focus on our goals. It can also inspire us to work harder, be more disciplined, and strive for excellence in everything we do.
Areas of Focus
Strength: Athletes need to maintain their strength levels during the season to prevent muscle loss and ensure optimal performance. The weight room provides them with the necessary equipment and exercises to target specific muscle groups and maintain their strength gains.
Deadlift, Clean and Squat Variations
Single Leg/Arm Exercises
Progressive Overloads
Resisted Exercises
Injury Prevention: Helps build the strength and body control so the athlete is able to sustain the repetitive loads and avoid extraneous or aberrant movements that lead to injuries. Improving (ROM) range of motion is virtual so other muscles won't have to overwork and compensate for them in these areas
Ankles
Knees
Hip Flexors
Spine
Enhancing Speed: Improved during the season is a crucial aspect for athletes looking to enhance their performance and gain a competitive edge. The stronger the athlete the more force they can produce, the faster they'll run, the higher they'll jump and the harder they'll hit. Focusing on these explosive movements will help incase speed and create game like movements.
Plyometrics
Landmine Exercises
Sprint Variations
Med Ball Exercises
Recovery: The weight room can also serve as a space for athletes to engage in active recovery and regeneration exercises. This includes foam rolling, stretching, mobility work, and low-intensity exercises that promote blood flow and aid in muscle recovery. These activities can help athletes reduce muscle soreness, improve flexibility, and enhance overall recovery between training sessions and games.
Athletes need to consume at least 120 fluid ounces a day
Athletes need to sleep at least 8 to 10 hours a night to fully replenish their body
Mobility Exercises
Ice Bath Treatments
