18/05/2021
𝐈𝐧 𝐒𝐞𝐚𝐬𝐨𝐧 𝐭𝐡𝐨𝐮𝐠𝐡𝐭𝐬...
I’ve spoke about this briefly before - the topic of ‘in season’ S&C and about how more often than not, it’s just completely disregarded by the majority once the main season begins.
One of the biggest concerns players have (maybe rightly so) when it comes to in-season S&C, is whether or not a particular exercise or training a particular muscle group, will make them sore. It’s a valid point. Especially when you consider the profound effect soreness can have on an athlete's performance - both physically and mentally. It is important to select exercises that provide a great training effect, but won't necessarily create a lot of soreness for a player, compromising both recovery & ultimately performance.
The first important point to recognize is that strength exercise familiarity will minimize soreness. If an athlete has already done an exercise in the last 7-10 days, it shouldn't make him very sore (if at all)... Of course, once you get past that initial stage, it's a good idea to change things up so that you can continue to progress with the strength training program. Timing is critical here and introducing new movements and new exercises may jeopardise performance. We don’t want that.
One way to introduce new strength exercises without creating soreness is to minimize eccentric stress; so, essentially, you're selecting exercises that don't have a big deceleration component. This is tricky, as most athletic injuries occur from poor eccentric control so we therefore cannot remove them completely. More intensive lower-body eccentric strength exercises (e.g. Split Squats) ideally should be done, on a day when an athlete can afford to be sore for a few days. By using resistance training almost like a diagnostic tool, you can expose any areas of weakness, correct & address any problem areas so you can perform at your best as the season heats up.
In my opinion - you are definitely better off continuing your resistance training program through the season too, rather than just stopping entirely. A good in season S&C training program can help athletes maintain strength levels, develop new adaptations, and mitigate weaknesses and bad habits. Just because the focus is now on practice and game-time performance doesn’t mean you can’t continue to improve. With increased activity on the field, the weight room is your best tool to help train musculature and movement patterns that can reduce overuse and help you stay injury free!
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