Blood flow restriction (BFR) training is an extremely effective tool for rehab, recovery, and resistance management. BFR allows you to lift significantly less weight and still get strong. BFR also drastically shortens resistance training session. Strength training with BFR could help during the long and grueling NBA season.
#BloodFlowRestriction#BFR#StrengthTraining#SportsMedicine
Assistant Strength and Conditioning Coach/Applied Sports Scientist
Post-game lifts have become a hot topic, and often come as a surprise to those who are unfamiliar with the concept. However, they have become common practice over the last few years throughout the NBA. Recently, we had the opportunity for the National Basketball Association (NBA) to follow us along, as we provide an inside look at what a post-game lift may look like for a few different players.
https://lnkd.in/gJjyimAu
Disappointing but not surprising that post-game training is unfamiliar to some. MLB has been doing it for at least +30 years. Appreciate the clip, Emily Zaler, MS, CSCS, RSCC, illustrating the inside scoop on what I consider one of the best in-season options for training when it makes sense, basketball and baseball for sure! Good to see loading and fundamental exercises used for performance and injury mitigation. Bravo!
Hot topic in the NBA but MLB has been doing it for some time now, at least since 1993 when I arrived at the Oakland A’s. Training on the days of competition was not new for me but it certainly wasn’t at level I would soon adapt to. Here’s my thoughts on post-game training, more specifically with the Moneyball-era Oakland A’s, and generally in-season with teams and individuals at the NCAA and US Olympic level.
#1- I like heavy loads and very low repetition in season regardless of the schedule; hitting 90% and above at least every 3-4 weeks with the core lifts (TB Deadlifts, Olympic lifts, Squats, Barbell presses) and undulating 4-8 reps with auxiliary moves (DB/KB, machines, Bands). The only exception would be if that 90% sequence ends up in the timeframe of the lead up to a championship competition- a taper would occur at that time.
#2- While the intensity (% load) of the post-game lift, or even the day after, may not be as heavy due to some game fatigue, I expect 100% effort. For example, 90% for me is 2-3 reps of the 1RM for normal training. Post-game fatigue likely makes that 90% load 95% or higher. I stick with the 2-3 rep range and predict the heaviest weight for that workout. A rare occurrence, I use the same method the day after.
#3 Ben Kenyon makes an important point- waiting until the next day to train, leaves one less rest day! Post-game training is a great strategy that opens up more resting/restorative options with 2-3 days between games in the NBA.
Rare days off from games in MLB from April to September, but basically only a few session options exist in MLB: Early to mid-morning for night games, pre-game or post-game. Still, maximizing recovery from the training relative to the game is ALWAYS considered. Position players will lift the day they play. Starting Pitchers are easier to program since they compete every five days. However, the conundrum remains the same for position players and pitchers: Recovering from the last game AND simultaneously training to optimize performance for the next one!
#4 The virtues of training med-high intensity/low volume and undulating the intensities are, a) minimizing training soreness, b) managing and retaining off-season strength/power levels and, c) minimizing any fatigue from resistance training. The key: Injury mitigation comes from cyclical higher loads! Muscles are exposed to high level contraction making that effort on the field/court/pool/pitch familiar to the body. In other words, no one is hurting themselves at 70% effort (moderate intensity)!
Assistant Strength and Conditioning Coach/Applied Sports Scientist
Post-game lifts have become a hot topic, and often come as a surprise to those who are unfamiliar with the concept. However, they have become common practice over the last few years throughout the NBA. Recently, we had the opportunity for the National Basketball Association (NBA) to follow us along, as we provide an inside look at what a post-game lift may look like for a few different players.
https://lnkd.in/gJjyimAu
A D A P T A T I O N
is based on OPTIMAL indicidual load
- V / I / R
- Training Method
Which will determine the specific / intended STRENGTH improvement
eg
MAXIMAL strength (Hypertrophy)
can be improved “under fatigue”
vs
Maximal Strength / Delta Force (NMS)
which is based on a “non-fatigue” neuronal muscular system (eg short contact times plus high jumping height in Drop Jumps / Plyometrics)
Having no precise information on the level of fatigue / load during the GAME
eg even one day after a high anaerobic load the quality (e.g. short contact times) of NMS training is dramatically reduced
A D A P T A T I O N S
to POST games lifts (under fatigue) will be only / predominant efficient to
- General Conditioning
- Hypertrophy
Assistant Strength and Conditioning Coach/Applied Sports Scientist
Post-game lifts have become a hot topic, and often come as a surprise to those who are unfamiliar with the concept. However, they have become common practice over the last few years throughout the NBA. Recently, we had the opportunity for the National Basketball Association (NBA) to follow us along, as we provide an inside look at what a post-game lift may look like for a few different players.
https://lnkd.in/gJjyimAu
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