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00:00 Intro
00:50 Off-season training for field sport athletes: building lean body mass & size
01:12 General physical preparation period (GPP)
03:11 Pre-season training
06:30 In-season training for power
06:50 Common training mistakes in-season
08:00 Non-fatiguing training in-season
08:15 Intensity for in-season
08: 50 Post-season training for movement variability
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In this CSCS prep video, we delve into the intricacies of training like an athlete through different phases of the year: CSCS off season training, CSCS pre season training, and CSCS in season training. This is grounded in the principles taught to Strength and Conditioning Specialists in the Essentials of Strength Training and Conditioning textbook, aiming to optimize performance and prevent burnout or decreased performance, especially during the in season phase.
CSCS Off Season Training:
The off season is crucial for building lean body mass and preparing for the next level of competition. The training focuses on:
Higher Volume Training: Engaging in exercises with longer tempos, full range of motion, and lengthened stretches.
Load Intensity: Using weights that are 67-85% of the athlete's one-rep max (1RM).
CSCS Pre Season Training: Strength and Power Development
As the pre season approaches, the focus shifts to building and expressing strength quickly.
Key elements include:
High Intent Through Concentric Phase: Avoiding slow, bodybuilding-style tempos.
Power-Based Training: Using loads around an 8RM but performing only 3-4 reps per set.
Lower Volume: Focusing on 3-4 main exercises rather than multiple variations.
In Season Training: Maintaining Performance Without Burnout
CSCS In season training is often misunderstood, leading to mistakes that can result in burnout or decreased performance. Research shows that training to failure significantly lowers performance, such as jump height, for multiple days.
Avoid Training to Failure: Performing fewer reps with weights that could be lifted for more reps.
Focus on Efficiency: Ensuring that training remains effective and does not impair performance in subsequent days.
CSCS Post Season Training: Recovery and Stability
Movement Variability: Incorporating different types of movements to enhance overall athleticism.
Stability Exercises: Performing heavy marches, step-ups, and exercises that challenge ankle and shoulder stability.
References:
We reference several studies, including a pivotal research article (Morán-Navarro et al., 2017) that underscores the importance of avoiding training to failure during the in season. This study highlights the prolonged recovery time needed after training to failure and its negative impact on performance.
Disclaimers:
Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.
This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
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