Ashley Samaniego | In-Season Strength Training

In-Season Strength Training for Athletes

Introduction to the Webinar

• The webinar features Ashley from California State University Northridge, who is the Director of Athletic Performance.

• The focus of the discussion is on in-season strength training, a topic often debated among coaches.

Importance of In-Season Strength Training

• Ashley emphasizes resistance training during the competitive season, addressing common misconceptions and concerns from coaches and athletes.

• Coaches often believe that strength training may lead to injuries or make athletes slow and bulky; Ashley counters these beliefs with scientific rationale.

Benefits of Resistance Training

• Resistance training helps maintain physical attributes developed in the off-season, such as strength and power.

• A well-designed in-season program should be based on scientific principles established during off-season training.

Scheduling Considerations

• Ashley outlines a typical schedule for 16 teams at his university, noting variations between fall and spring sports.

• He discusses how breaks during winter allow for adjustments in training schedules.

Research Insights on Detraining

• Studies show that even short periods without resistance training can negatively impact strength and speed metrics.

• An example involving Brazilian athletes demonstrates that some performance metrics can improve even after a brief period of detraining.

Programming Strategies for In-Season Training

Periodization and Planning

• Effective programming requires careful planning around competition schedules, including plotting game days and lift days on a calendar.

• Communication with coaches is crucial to ensure alignment between practice demands and lifting schedules.

Adjusting Volume and Intensity

• Volume typically decreases during the season; adjustments are made based on player roles (high vs. low volume).

• Emphasis remains on maintaining strength while managing fatigue through reduced repetitions or increased sets depending on individual needs.

Exercise Selection Philosophy

• Minimal variation in exercise selection is preferred; focus remains on load management rather than changing exercises frequently.

Monitoring Athlete Progress

Assessment Techniques

• Regular assessments help track athlete progress throughout the season; this includes monitoring technical execution during lifts.

Return-to-play Protocol

• For injured athletes, return-to-play protocols emphasize gradual reintroduction to previous performance levels using metrics collected over time.

Conclusion: Key Takeaways

Final Thoughts

• Consistent communication with coaching staff ensures effective integration of strength training into overall athletic development strategies.

Integrating Force Plates in Athletic Training

Importance of Force Plates

• The use of force plates is expanding beyond performance assessments to include return-to-play protocols, emphasizing the need for athletes to regain their previous performance levels.

• Key metrics such as peak power and takeoff velocity are monitored to assess an athlete's recovery and readiness for competition.

Case Study Insights

• A case study on an athlete with ACL issues highlighted the importance of monitoring asymmetrical landing forces during rehabilitation, especially after inadequate rehab due to COVID-19 disruptions.

• The program design includes built-in assessments like bench and back squat, which help track progress throughout the season.

Program Structure and Adjustments

Training Emphasis

• The training program alternates between strength and power emphasis, adapting based on the team's competitive schedule.

• Adjustments are made according to the intensity of the schedule; for example, tapering loads during particularly aggressive competition periods.

Load Management

• Specific load management strategies include varying set volumes while maintaining intensity (e.g., singles at 80%).

In-season Resistance Training Strategies

Warm-up Protocol

• Athletes are given a 10-minute warm-up period before lifting, allowing them flexibility in their preparation routines.

Super Set Approach

• Emphasis is placed on rest periods between sets rather than rushing through exercises; athletes are encouraged to take adequate time for recovery.

Conclusion on Resistance Training Necessity

Planning and Flexibility

• Resistance training during the season is deemed essential; planning should be flexible yet structured.

• Coaches must establish strong relationships with athletes early on to facilitate discussions about training adjustments when necessary.

Addressing Athlete Concerns

Managing Soreness

• When athletes report soreness, it's crucial to review their recent training loads and adjust accordingly by potentially removing eccentric components from exercises.

Communication Strategies

• Open communication with athletes about distinguishing between soreness from exertion versus injury is vital for effective coaching.

Building Buy-In from Coaches and Athletes

Establishing Relationships

• Creating buy-in involves building rapport with both coaches and athletes through consistent communication about scientific rationale behind training methods.

Passionate Coaching Approach

• Demonstrating genuine care for student-athletes' development can foster trust and improve overall program acceptance among coaches.

Keeping Athletes Engaged in Training

Variation in Workouts

• To combat boredom in long-term workout routines, it’s important to communicate clearly about program goals while introducing variations that align with those objectives.

Energy Management Techniques

• Maintaining high energy levels during sessions can enhance focus; establishing clear goals helps keep athletes engaged despite external stresses.