A question we are frequently asked by parents is: “How much should my son or daughter be doing in-season?” We believe that training in-season is one of the most important ingredients for a long, healthy season. We use in-season training sessions to improve the recovery and resiliency of tissue (muscles, ligaments, tendons), and to continue the benefit of hard work put in during the off-season. According to Vladimir Issurin, world-renowned strength coach, the loss of muscular endurance adaptations can happen in as few as 15 days. It’s important to train strength consistently so that the ability to produce force on the field is not lost during the course of the season. One of the biggest influencers in creating an intelligent in-season session is typically a reduction in volume (total amount of work), while keeping the intensity (amount of weight, resistance, or effort) moderate to high. Training a strong lower half, core, and ensuring proper arm mechanics also heavily influences the structure of an in-season session. To give you a little bit of context, MLB players still train 3-5 days per week over the course of their 162-game, 6-month season. In season sessions don’t need to be long and drawn out, they should be “short and sweet,” typically 30-60 minutes. We recommend at least 2 days per week to help with recovery and longevity. Here is a simple example of a structure we might use:
A. Kettle bell or Trap Bar Deadlift 3 x 6 (lower body strength)
A. Dead Bug 3x 5 each side (core)
A. Push up 3 x 8
B. TRX Row 3 x 10 (upper body strength)
B. Split Squat 3 x 6 each (lower body)
B. Prone Trap Raise 3 x 8 each (Arm care exercise)
C. 15-20 minutes of moderate aerobic exercise for conditioning/ improving recoverability
We hope this helpful as you consider how to manage training during the coming summer months. Stay tuned for next week’s post about speed and acceleration development!
Best wishes,
The Rapid Team
-Andrew Gordon, MS, CSCS
404-644-1855
Andrew.Gordon@go-rapid.com
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Intelligent In Season Training
Posted - 05/09/2018 : 09:12:28
