IN SEASON TRAINING

The Importance of In Season Maintenance for Sports

• Many factors are involved in speed and strength development, including, but not limited to specific strength, specific power, and multiple neuromuscular movement patterns

• There is a nervous system component as well as a muscular component

• Unfortunately, without continued tending to these factors, SAQ and strength has a detraining component.

• The nervous system gains decrease first after 2 weeks, followed by specific muscle gains after about 6 weeks or so. The end result is that one loses acquired strength, muscle, speed, agility, and quickness slowly over time.

A recent research study entitled, “DETRAINING AND TAPERING ADAPTATION ON STRENGTH AND POWER PERFORMANCE” was published in the Journal of Strength and Conditioning Research, Aug. 2007 and provides definitive scientific data that addresses your question of whether it is worth maintaining some level of training frequency versus stopping altogether and participating in a sport.

  In the study, speed and strength training was conducted for 16 weeks prior to the experimental detraining (DTR) or maintenance (MT) work.  Following the training period, DTR stopped additional exercise; the other group, MT, performed low volume, high intensity work periodically.  Both groups continued to participate in their given sport.  Following 4 weeks of this modification, DTR lost some strength but had over a 15% decrease in muscle power (slower running speed and lower vertical jump), while  MT (the group that continued with their performance training) showed a small increase in strength and maintained power (maintenance of performance gains)

We like to do a “flush” workout with the athletes along with myofascial release techniques which promote recovery. We also do low volume, high intensity drills which preserve and in some cases increase speed even though the athlete is “in season”. Recovery and maintenance is our key.

In order to maintain sports performance in season, one must also look at musculoskeletal changes that occur that inhibit performance. These include reduced thoracic and cervical mobility and a reduction in your body’s ability to use its deep abdominal muscles. Thoracic and cervical mobility are key factors in preventing concussions and are addressed accordingly.

Find the time during the season, particularly Softball and Baseball, to tend to your athleticism. Lots of down time during the game for most positions in those particular sports.

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