Summer Strength Training 2024 Update

This summer I took a different approach to our strength phase of training.  I used the triphasic approach developed by Dr Cal Dietz from the University of Minnesota.  The summer block was divided into three 2-week cycles with an added test week.  The first two weeks were focused on Eccentric training for all our main movements, Squat, Bench, Shoulder Press, and Deadlift, In weeks 3-4 our focus was on Isometrics and the last two-week phase was Concentric/Dynamic.   

One of the goals for the summer was to work on unilateral strength for the legs.  We often spend so much time in bilateral strength movements but sport is played mostly in a unilateral position.  For example, one lift we incorporated was a single-leg Hatfield position with a Safety Squat Bar, in all three phases listed above.  Each athlete trained three days a week, and we worked full body each session but the emphasis changed for each.  One day we would have the main movement was legs the next, the chest, and the next a push variation.  

I had two groups this summer. One group’s training age was 0, these athletes were new to training so the focus was on fundamental movement patterns and strength. In addition to how many/long/far they did on the test, I also looked at movement patterns.  I have found that the sooner we can implement proper movement patterns the faster they progress and limit the chance of injury.

They were tested on the following.

Sit and Reach                     +32.15%

1 Min Push-ups                +16.65%

2 Min plank                        +33.95%

1 Min Sit-Up                      +29.8%

30 Sec Squat                      +12.15%

Broad Jump                        +10.5%

Vertical Jump                    +12.75%

I was very happy for the newer athletes, they came every day, in the heat and worked hard.  Highlighted above are the results from each test group. The one thing you can’t see by their numbers is the Face-Validity of correct movement patterns of valgus knees etc.

Our veteran group had a great summer also.  Because we focused on more unilateral work, I wanted to highlight how far they have come in a one-year training cycle and some individual effort. 

Starting with individual efforts, one athlete improved by 17% on his deadlift, and another increased by 10.6% on the back squat.  And they increased on average in every category for the summer.   

Broad Jump                       +4.3%

Vertical Jump                    +18.6%

Deadlift                             +14.17%

Hang Power Clean           +15.8%

Back Squat                        +9.3%

Bench Press                       +8.9%

These veteran athletes are starting to learn the importance of training in the off-season and in-season.  As a result, so far this football season they have been more consistent with their in-season training schedule.  They train for 30 minutes, including activation (warm-up), three times a week.  I look forward to the spring training schedule which starts in January 2025.

If you have a question or have athletes who need help NOW in the off-season, click below and let me know how I can help.  Individual and group training sessions are available year-round.