Current Training Phase

As seasons and training blocks shift, we’re always factoring in the activities and sports you’re doing outside of the gym. We focus on improving your performance, avoiding plateaus, and, as always, mitigating injury.  

The first 8 weeks of the summer block will be about re-developing movement mechanics and reiterating the foundational basics. By revisiting proper mechanics, we’re setting the tone for consistent progress through the remainder of the year and equipping our bodies to handle more stress.  

Concepts We’ll Be Trying

• Heel Wedges: Wedges take pressure off hip flexors and put the body in a more upright position which decreases lower back stress. (1,2)
• Trap Bar Deadlifts: We will be putting everyone on a trap bar to hone skills while still stimulating muscles. Using a trap bar allows us to focus on body position, lower back position, and take pressure off vulnerable joints. (10)

Our overall goal is to develop the body as fast as we can with the lowest risk for injury or movement dysfunction.

Periodization and Progression Concepts

• Undulating system
• Linear approach
• Auto regulation (APR method)
• Pre-fatigue
• Concurrent
• Triphasic

Summer Goals

• Increase strength and power output.
• Balance the body for increased performance & decreased injuries.
• Muscle hypertrophy (building muscle).
• Increase speed and improve change of direction.
• Develop a high level of work capacity so we can repeat bouts of activity, at high levels of force, for longer periods of time.
• Joint stability in ankles, knees, hips.

Tips From Research

• Incorporating 3 weight training sessions per week increases performance, for endurance sports, by 3-5%. (4,8,9) 
• In season training will mitigate injuries that are caused by muscle atrophy, by 15-30%, in certain sports. (5) 
• An increase in squat by 5% can increase sprint speed by 3-5%. (3,4) 
• An increase of 3-7% in muscle will increase speed output for 100-meter, 400-meter, and endurance runners. (3,9) 
• 20-25% of acceleration in running is upper body. (4) There have been links to pull up strength increasing running speed, improving acceleration, and running economy. 

You can continue to train, at a high load, while you’re in season with running, hiking, biking, etc. We make it easy by adding in season protocols to program cards and our coaches are happy to help with modifications or progressions.  Don’t forget to utilize them for help with your goals or adjustments. 

References

1- Debeliso, M. (2019). The Effects of Back and Front Squat Exercises on Sprint Speed and Vertical Jump: A Pilot Study. International Journal of Sports Science. 

2- Charlton, J. M., Hammond, C. A., Cochrane, C. K., Hatfield, G. L., & Hunt, M. A. (2017). The effects of a heel wedge on hip, pelvis and trunk biomechanics during squatting in resistance trained individuals. The Journal of Strength & Conditioning Research, 31(6), 1678-1687. 

3- Nuell, S., Illera-Domínguez, V. R., Carmona, G., Alomar, X., Padullés, J. M., Lloret, M., & Cadefau, J. A. (2020). Hypertrophic muscle changes and sprint performance enhancement during a sprint-based training macrocycle in national-level sprinters. European Journal of Sport Science, 20(6), 793-802.  

4- Rumpf, M. C., Lockie, R. G., Cronin, J. B., & Jalilvand, F. (2016). Effect of different sprint training methods on sprint performance over various distances: a brief review. The Journal of Strength & Conditioning Research, 30(6), 1767-1785.  

5- Oue, A., Saito, M., & Limura, Y. (2019). Effect of short-term endurance training on venous compliance in calf and forearm differs between continuous and interval exercise in humans. Physiological reports, 7(17), e14211.

6- Losnegard, T., Mikkelsen, K., Rønnestad, B. R., Hallén, J., Rud, B., & Raastad, T. (2011). The effect of heavy strength training on muscle mass and physical performance in elite cross country skiers. Scandinavian journal of medicine & science in sports, 21(3), 389-401.  

 7- Hoff, J., Helgerud, J., & Wisloeff, U. L. R. I. K. (1999). Maximal strength training improves work economy in trained female cross-country skiers. Medicine and science in sports and exercise,31, 870-877.

8- Stöggl, T., & Holmberg, H. C. (2022). A systematic review of the effects of strength and power training on performance in cross-country skiers. Journal of Sports Science & Medicine, 21(4), 555. 

9- McGuigan, M. R., Wright, G. A., & Fleck, S. J. (2012). Strength training for athletes: does it really help sports performance?. International journal of sports physiology and performance, 7(1), 2-5.

10- Young, D. A. (2011). Comparison Between the Trap Bar Dead Lift and Back Squat Exercises on