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INJURY PREVENTION

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29 07, 2010

Football In-Season Training

With the football season finally starting back up, you want to make sure that at you at least maintain all the size, speed, strength, and power gains you worked so hard in the off-season to attain.  Unfortunately for most coaches, there just aren't enough hours in the day to be able to coach football, watch film, game plan, and spend time in the weight room making sure the football players are still working out in a way that will help them while in season. The majority of football players from high school and up (no matter what position), lose an average of over 10 pounds of muscle as the season progresses.  This not only hurts a football team and the athlete in terms of their on field ability, but also increases their risk for injury as they become weaker, slower, and smaller. A good in-season program should consist of 1 to 2 strength training sessions a week (1 strength and power session and 1 recovery session) and needs to be constantly adjusted depending on how the athlete is feeling, performing, and any injuries they might be recovering from. For most football players who follow a good in-season training program, they won't just maintain everything they worked in the off-season and summer to achieve, but continue to get stronger, faster, and more powerful each week.  What does this mean?  Let's say you and your competition (either an opponent, or even someone you are competiting against for that starting spot) start off the season at the same skill level.  If you put in the extra work during the season and continue to get better as the season progresses and your competition is just concentrating on practice and [...]

7 07, 2010

Save Your Hands

As an athlete you must have superior grip strength no matter what sport or position you play.  Whether you are trying to control a baseball during a pitch, hold a bat, grab an opponent to make a block or tackle, grapple with someone or anything else, you must have the grip strength in order to dominate. This is why athletes train their grip nearly on a daily basis at Genesis.  But because of the constant heavy weights, farmer walks, deadlifts, kb swings, keg cleans, etc., everyone's hands get pretty beat up and calloused.  Now callouses aren't a bad thing and are great to toughen up the hands, but they need to be treated occasionally so you don't end up with an inch of dead skin just waiting to be ripped off causing some down time. For 2 bucks you can have the best of both worlds.  Tough strong hands, without callouses that have the chance to rip off and interfere with your workouts and training.  Go to any drug store, grocery store, Target, Wal-Mart and buy a pumice stone.  They are located where all the nail polish is so act manly when heading down that aisle, but it is worth the trip. Keep the stone in the shower and before you get out at least once a week just tear into your hands with it.  Scrubbing every calloused spot making sure that you get a lot of the dead skin off.  This leaves your skin tough but without the callouses so you can get back training and playing with the strongest toughest hands out there without worrying about losing chunks of skin. Suck up your fear of heading into the woman's [...]

24 06, 2010

Baseball Muscle

Next time you watch a professional baseball game have a look at the physiques of the players. Take special note of how muscular and strong nearly every single one of them appears. That’s because they are. Compare this to the physiques of players in high school and college. You’ll notice a similar trend: those in the greatest shape (strongest) are the ones that make All-Star games and get drafted. Being muscular and bigger makes you a better baseball player. So if that is the case, then why are most high school baseball players 150lbs dripping wet with zero muscle?  Likely somewhere in their lifetime they have been told that they don’t want to build too much muscle because it will affect their swings and/or their throwing. They’ve been taught by “traditional” coaches that baseball is a game of speed, grace, and especially hand-eye coordination, and performing only exercises training these traits should be used. It was assumed that traditional strength training would somehow interfere with those coveted traits. Unfortunately this could not be further from the truth. Not having any muscle at all and worrying only about “baseball skills” falls on the total opposite end of the spectrum.  If baseball is all about how far you can hit a ball and how hard you can throw one, then wouldn’t power and strength be a big component to the baseball player?  For the high school baseball athlete, this seems to be totally forgotten. This affects not only the player’s game, but their overall health as well. If you don’t have the muscle strength to continually throw a ball as hard as you possibly can, but still attempt to (like 99% of pitchers at the high school [...]