Go Get Faster Anyway (A Four-Week Speed Training Plan), Curved Treadmills: Pros and Cons That You Should Know, Top 10 Resistance Band Exercises Athletes Should Use, The 8 Best Flying Sprint Workouts for All Athletes, Athlete Fatigue Management: Gaining a Relative Advantage, High-Performance Library: The Personal MBA, the importance of the off-season and its impact on the direction of the in-season training, and, the consistency of the yearly plan which game-day lifting, a healthy breakfast is a great start to a game day, and a healthy breakfast before a lift means exercise will likely occur at least three hours later, and, overfed players are a concern, meaning that too many meals are possible when you consider game-day jitters and nervous stomachs (slower digestion, heartburn, etc. You should implement a reasonable test for power as well. For the most part, the benefits can be good. 3. Chronological Training Age (CTA) is the key to this issue. Lifting or training after games and competitions is not that uncommon. Website design and development by Outer Banks Media. Probably a 3- to 4-hour window before the game is best for the only meal (although maybe not food) you’ll have until after the game. As many of you will agree, just lifting and conditioning without games is hard enough. Isometrics work as well, and in many instances are very practical. Here’s a very important point about pre-game lifting, similar to heavy in-season training: any game-day lifting at any intensity is predicated on one thing and one thing only—a tremendous off-season program. In fact, when I looked at our freshmen DI basketball players, I found they increased vertical jumps at the end of the season. I’m sure you get the idea. I wasn’t going to lift pre-match and risk even the tiniest bit of fatigue on the world’s stage, but I knew if we went a month without lifting, we’d lose some “pop.” Not training was out of the question. Additionally, the reps per set are of interest here. In this latest installment of the High-Performance Library, Craig Pickering explains how coaches can apply those models to more thoughtfully and successfully approach problems and gain insights that better support athletic development. The example of the Dalhuasser program reveals two things: Certainly, game time is the first item of discussion when deciding a pre-game lifting program. During the morning of a daytime game following a night game, a few players were talking about the difficulty of waking up, let alone being loose enough for batting practice (BP), taking ground balls and fly balls, and throwing. As an example, a set of 2 or 3 reps at 90% is not maximal, but a trained eye can discern an approximation of the maximum reps possible, thereby estimating a projected max. Notice that the core lifts “touch” a moderate-heavy load then add volume with at least 10% lighter load than the previous set, providing some PAP effects. The example involves the same components as pre-game; nervous system work with a speed-of-movement component and without fatigue. Players who don’t recover because of pre-game lifting’s added volume are at greater risk for injury. No doubt this group of athletes is resilient and might recover before game time. Or unfortunately, you may do things that don’t have an immediate harmful effect but will surprise you down the road. None of this should be explored unless CTA and testing and assessments conclusively direct strength and conditioning coaches to program accordingly. Perhaps, for example, small gains in hypertrophy and, of course, strength and power, which would not be your typical in-season program goal. They provide the opportunity to excel but also to fail—in many cases very publically—so athletes are often very nervous before competition. You don’t want anyone to find out six weeks after what could be a training-related injury that the assessments were declining and you knew about it, but you made no changes because the athlete said they felt great. I thought I’d chime in with some thoughts and examples of how it could be beneficial—or not—and offer a few guidelines. However, possibly there are some things you don’t consider that you just can’t see. Again, the risk of failure here is high if things go wrong in-season. Fit in a short workout in the morning As long as your body is accustom to the workout you will be fine. In college ball we trained early in the AM. The throws, jumps, and short sprints in track and field and BP for softball and baseball are great opportunities to explore. I’d say the pre-game meal is when the clock starts going in reverse. Well, it is. Table 1. Longer workouts, he warns, "will lead to central nervous system fatigue, which will lead to you becoming slow, weak and tired." Pre-game lifting may affect hydration, whether it’s working up a sweat or it’s a light-moderate session. Not college versus high school. It was match-day lifting except that we lifted immediately after each match, not before, and took non-match days off. Health & Fitness The At-Home Workout Every Athlete Should Do Before Game Time Watch how today’s top professional athletes warm up before game time and … If you have several … Not necessarily, although it’s not impossible if you choose the players wisely. This sequence is critical. Try to get at least an extra hour of sleep. Of course, whatever the evaluation is, the protocol has to be stable (the same procedure each time) for validity and reliability. That’s my note. It would also include activities like light twisting and medicine ball work to prepare for swinging in addition to the practice swings and warm-up in the cage. Even though it’s beneficial to take creatine before a workout, it seems to be even more effective when taken after a workout . Keep the volume of your workout low, … A great workout for the day after the game could include a continuous circuit of upper, lower and total body exercises with very light weight and higher reps. Yet, there are a few sporting instances where it does. There also might be a hidden nemesis that’s seen but not readily detectable, and that’s a decrement in performance. The season has more and different stressors than regular training, with recovery as the biggest challenge. Machines are great ways (effective and time-saving) for before or after game lifting. Your event should provide extra alertness just in time for a shin- or knee-high deadlift. Coach Mark Hoover explores the use of athlete monitoring systems to manage readiness! Fueling, lifting, and cross country programs under the direction of Tim O ’ Neill competition... 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