In-season Strength &
Conditioning
Mitch Hauschildt,
MA, ATC, CSCS
Prevention, Rehab, & Physical Performance Coordinator
Strength & Conditioning Coach, Men
Mens & Woman
Womans Basketball
Missouri State University
Founder, Maximum Training Solutions, LLC
Springfield, Missouri
In-season Programs
InIn-season training programs are meant to be
extensions of offoff-season programs
If there isn
isnt a base level of training in the offoffseason, inin-season training will break many
athletes down
Strength training is important for today
todays game
Will not interfere with shooting if athlete continues
to shoot during periods of training
May increase shooting accuracy late in games as
athletes will be accustomed to shooting while
fatigued
Goals:
Sustain offoff-season gains
Promote recovery/regeneration
Train areas of need which aren
arent being met during
sport workouts
Presentation Disclaimers
Though I have worked with a variety of
athletes of all ages and abilities, daily I
train DI college athletes
I will do my best to relate methodology to your
high school athletes
Keep in mind that strength and conditioning is
about creating athletes not necessarily
basketball players
In order to understand in-season training,
we must first understand the basis of offseason training
Athletic Continuum
Traditional Approach to Player Development
Poor
Elite
i.e. Overweight youth soccer player,
Post Surgical Athlete
Sports Medicine
Olympic Gold Medalist,
NFL Pro Bowl
Strength & Conditioning
What about the athletes in the Middle?
A Medical Approach
There is obviously a lot of crossover between
injury factors and performance factors.
It only makes sense to integrate injury
prevention with strength and conditioning
models
Our athletes will never fully realize their potential
until the sports medicine and strength and
conditioning staffs become seamless and work
together in every aspect of player development
Training Program
What am I trying to develop with my
training program?
Big, Strong Players
Or
Great Athletes
Great Athlete
Physical Competence is defined as efficiency of movement throughout the
entire kinetic chain regardless of the skill being executed
executed (Giles, 2000)
Athletic Movement
Strength/Power - Basis of all athletic movement; athletes will ALWAYS
sacrifice quality of motion for quantity of motion; avoid imbalances
imbalances
Core Stability - Evaluate Strength v. Stability
Motor Control - 90%+ of sports performance enhancement; muscle
firing sequences are extremely important; look at infant learning
learning patterns for
clues
Speed/Acceleration - Combination of multiple factors to move
through leg cycle very quickly
Deceleration - Ability to slow the body under control & absorb force
Agility - Efficiency of movement; keep weight inside; build desirable
motor programs
Mobility - Ability to move joint through a ROM while keeping the body
biomechanically correct
Biomechanics - Athlete
Athletes bodily structure which may or may not be
advantageous to athletic movement
Athletic Movement
Research with European Soccer Academy athletes
demonstrates 4 major limitations for athletic
performance (Giles 2007)
Flexibility
1.
2.
Lack of flexibility has the greatest negative influence on
progress across all exercise schemes and progressions
Inefficient Running Action
3.
Poor running mechanics for agility, acceleration, and
maximum velocity is 2nd on the list; it is heavily influenced by
flexibility
Deceleration/Shock Absorption
4.
The ability to land efficiently during jumping activities or
brake
brake during change of direction work
Poor Exercise Technique
Quality and control of movement must be a priority
Evaluation
Any quality strength and conditioning
program must begin with a good
evaluationIf we dont know our athletes,
we cant prescribe accurate workouts
Traditional Performance Measures
Biomechanical Analysis
A sports car with a flat tire won
wont drive well
Must fix faulty movement patterns prior to training
for performance enhancement
Hop, Stop, & Leap
Athlete
Athletes ability to absorb force and decelerate
under control
Program Design
Program Design starts with looking at the
common needs of your athletes to
establish your team program(s)
Based on evaluation
Needs of sport
Gender
Maturity level
Years of experience
Preventable injuries
Program Design
Age
1111-14: Emphasize Core Stability and
Controlling Body Weight
1414-18: More Emphasis on Power
Development
18 and up: Address specifics of athlete and
sport
Gender
Female: Emphasize Hip Strength and
Proprioception of Lower Body
Weekly Layout
Attempt to split workouts up
speed day, agility day, conditioning day
Total Body Lift everyday
Emphasize specific muscle groups on certain
days, but perform total body lift everyday
Perform some power exercise(s) daily
Olympic Lifts
Utilize Core Stability exercises daily
Order of Progression
Always utilize proper warmwarm-up
Follow warmwarm-up with exercises that are the most
demanding on the Neuromuscular system and
progress
WarmWarm-up
Stability/Proprioception
Stability/Proprioception
Speed/Agility
Power
Strength
Conditioning
Flexibility
Program Design
Once the basic team program(s)
program(s) are
established, we are obligated to correct
deficiencies
Initiate daily workouts with corrective exercises
Pick one or two areas of emphasis to correct faulty
movement patterns
By correcting problems at the beginning of the
workout, the athlete will be more likely to maintain the
more desirable pattern
Should take no more than 5 minutes
Very large topic that is beyond this presentation
Program Design
By compiling performance
information with injury
prevention factors we can
establish guidelines for a
medically based
performance enhancement
program
Used performance research
combined with subjective
clinical information from sports
medicine professionals
Program Design
4 Priority Levels
1. Biomechanics, Mobility
2. Planting/Cutting/Running Technique,
Landing Technique/Deceleration
3. Core Stability, Asymmetries, Glute
Strength, Neuromuscular Control,
Proprioception
4. Hip Abductor Strength, Eccentric
Strength
Program Design
Level 1
Top Priority
Biomechanics will be addressed as needed following evaluation
Mobility is a MUST daily yearyear-round
Begin workouts with dynamic mobility warmup and end with static
flexibility (5 sec. hold x 10 reps per stretch)
Level 2
Very High Priority
Plant/Cutting Technique and Deceleration/Landing Technique
should be emphasized daily during an offseason workout
Keep in mind, however, that strength is the fundamental basis of
athletic movement. Without a basic level of strength, these
exercises will be difficult to master (young athletes).
Guideline: 3+ units
units per workout
Keep in mind, this is a technique period
Program Design
Level 3
High Priority
Core Stability
Asymmetries
Glute Strength
Neuromuscular Control
Proprioception
Factors should be strong components which are added and/or
combined with other exercises so that each factor is addressed in
in at
least 22-3 units
units daily
Level 4
Moderate Priority
Hip Abductor Strength
Eccentric Strength
Factors should be components which are added to approximately 606090% of workouts
Functional
Functional multimulti-joint exercises which combine the upper and
lower extremities will address multiple factors simultaneously and
and
replicate sporting activities
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Sample Workout
Sample Workout
Day 1
Day 2
Level 1
Mobility/Flexibility addressed
pre & post workout
Level 2 (3+ units)
Mobility/Flexibility addressed
pre & post workout
Level 2 (3+ units)
Level 3 (2(2-3+ units)
Movement Skills = 5
Level 3 (2(2-3+ units)
Movement Skills = 4
Core Stability = 4
Asymmetries = 3
Glute Strength = 4
Neuromuscular Control = 6
Proprioception = 3
Level 4 (1(1-2 units)
Hip Abductor Strength = 2
Eccentric Strength = 1
Level 1
Core Stability = 7
Asymmetries = 3
Glute Strength = 4
Neuromuscular Control = 5
Proprioception = 3
Level 4 (1(1-2 units)
Hip Abductor Strength = 3
Eccentric Strength = 1
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Sample Workout
1 Unit = 1 exercise
Must have the ability to periodize and adjust sets and
reps for various times throughout the year
Units
Units offer the ability to do that while working within
model
Unit guidelines are just that
thatguidelines
There will be certain times during the year which you
may not perform as much movement based exercise
or split workouts
That
Thats fine, but the more you can stick to the guidelines
during the year, the more success your athletes will
experience
Strength Training
There is a multitude of information on strength
program design
Equal volume of pushing and pulling exercises
should be performed in each workout to avoid
asymmetries
Perform Single Leg movements to reduce right or
left side imbalances and improve proprioception
Perform Double Leg movement to produce power
Focus on Functional Strength
Pushup allow scapula to move more naturally than
bench press
Movements which link the upper and lower extremity
during the movement
i.e. DB Combo I & II, Multidirectional Lunge, T Pushup,
Lunge w/ Twist
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Strength Training
There MUST be a progression with
exercises to allow the athlete to develop
the motor control needed to learn the
movement patterns
Keep in mind how the body learns
movements (infant movement skills) and
keep them in mind when teaching your
athletes
If a verbal cue fails to fix the problem, you
must figure out a way to break down the
movement to allow the body to learn it in
segments
Transition Exercises
Following mobility warmwarmup, begin workout by
targeting specific muscles
which will help the athlete
maintain a
biomechanically correct
position during the rest of
the workout
Miniband Sidestep
Hip Abductor/Glute
Abductor/Glute Firing
Single Leg Bridge
Glute Firing
Active Flexibility for Hip
Flexors
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Unit Rich Exercises
Exercises which combines
mobility, proprioception,
proprioception,
and glute and abductor
firing into one exercise.
Single Leg SquatSquat-Off Box
Increase box height as they
improve
Add med ball press, cable
resistance, unstable surface
to increase difficulty and
core stability
Unit Rich Exercises
DB Combo I
A great functional total
body exercise
DB Combo II
More advanced
version of the Combo
exercise
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Unit Rich Exercises
Standing Cable Row
Functional Back Exercise
that integrates core
development
Single Arm Cable Row w/
Rotation
More advanced version
that integrates rotational
core stability
Eccentric Training
RDL
Functional Eccentric
Hamstring
Promotes low back
strength
Good Morning
Similar movement, but
bar in different position
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Core Stability
Core Stability
DrawDraw-in is the basic innerinner-unit contraction
Once DrawDraw-in is mastered, integrate it with Medicine
Ball workouts and Stability Ball Exercises
Unstable surfaces force core to initiate contraction & fire the
abdominal layers in the proper sequence
After innerinner-unit stabilization is mastered, encourage
athletes to perform workouts without the aid of a belt
Firing sequence is extremely important
Core must fire prior to other athletic movements
If it doesn
doesnt fire first, synergistic dominance of hip flexors will
oftentimes take place in an effort to stabilize the core
Flexibility
Research shows that the most flexibility gains
are made post workout
Flexibility is a neuromuscular response, thus gains
are made when the nervous system is fatigued and is
easily turned off
Stretches performed in short, repeated bouts are
most effective (10 x 5 sec.)
Work hard to make athletes understand the
importance of this time and to take it seriously
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In-Season Programs
Gradually taper training when preseason begins
OffOff-season Lift 4 days/week
PrePre-season Lift 3 days/week
InIn-season Lift 2 days/week
Keep in mind that 90%+ of what we do is
Nervous system based
Focus on neuromuscular development by reminding
reminding
the body how to do what you want without over taxing
the system
Keep movement skills training to a minimum,
performing 55-10 minutes 22-3x/week as a transition
from warmup to practice
Keeps movement techniques fresh and gets nervous system
firing prior to workout
In-Season Programs
Focus on what athletes do not get during their
basketball workout
During practice and games, athletes get plenty of
muscular endurance
Focus on strength and power training
Keep volumes low, high intensity
2-4 sets of 33-5 reps, 8585-95% 1 RM
Athletes perform lots of jumping
Limit plyometrics during season
Focus on landing technique and quickness with low level
plyos
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In-Season Programs
Use the same unit
unit guidelines as
with offoff-season program spread out
over a week
weeks workouts
Workout should be limited to 3030-40
minutes
Keep exercises familiar to your athletes
Motor learning doesn
doesnt take place while
athletes are fatigued
Vary exercises to prevent plateaus and
boredom
Sample Workout
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Sample Workout
Day 1
Day 2
Level 1
Mobility/Flexibility addressed
pre & post workout
Level 2 (3+ units/wk.)
Mobility/Flexibility addressed
pre & post workout
Level 2 (3+ units/wk.)
Level 3 (2(2-3+ units/wk.)
Addressed @ Practice
Level 3 (2(2-3+ units/wk.)
Address @ Practice
Core Stability = 5
Asymmetries = 3
Glute Strength = 2
Neuromuscular Control = 2
Proprioception = 1
Level 4 (1(1-2 units/wk.)
Hip Abductor Strength = 1
Eccentric Strength = 1
Level 1
Core Stability = 5
Asymmetries = 4
Glute Strength = 3
Neuromuscular Control = 3
Proprioception = 3
Level 4 (1(1-2 units/wk.)
Hip Abductor Strength = 3
Eccentric Strength = 2
In-Season Program
Periodize with 3-4 week mesocycles and
repeat during season
Week 1: 3x5 @ 85%
Week 2: 3x4 @ 88%
Week 3: 4x3 @ 92%
Week 4: 4x2 @ 95%
Plan early in the season to peak for games of
emphasis during season
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In-Season Programs
Use long break periods to (i.e. winter break) to
refocus on their training
Fit extra workouts into schedule
Include more overall volume to sustain muscle
hypertrophy (size) during a time when recovery is not
as crucial
As season progresses into the final month, turn
focus to recovery
Reduce volumes to lowest of the season
Increase flexibility training
Encourage regeneration techniques (i.e. massage,
myofascial release, etc.)
Wrap Up
When in doubt, keep it simple
Do what you do very well
Emphasize movements, not weight
Training Neuromuscular Control is about
technique Be detail oriented!
Don
Dont overtrain remember, exercise is
cumulative from the beginning of the workout
through flexibility training
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Questions?
Thank You!
[email protected]
www.maximumtrainingsolutions.com
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