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Old 4 February 2016, 02:01
Dangercon Dangercon is offline
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Quote:
Originally Posted by DC View Post
So proud of this kid.

Attachment 32253
That's awesome! You've got a lot to be proud of there, seems like you've got him on a good path.


If I could offer my two cents on the goings from here for him I'd love to help. I coach Strength and Conditioning (tactical as well), Sports Performance, competitive Olympic Weightlifting all the way up to the International level, and I coach a little bit of CrossFit on the side for an extra buck. I just graduated with a degree in this field and I work at a PT clinic. I also have been shadowing a mentor of mine (PT, ATC, MS, CSCS) for about 2 years as well.

I HIGHLY recommend you keep him active in the off-season, regression happens much faster than most may think. Most professional sports teams are shifting towards this model because it helps them get their guys back on track faster in the pre-season and keeps their susceptibility to injury lower. For this, I would recommend acquiring a good olympic weightlifting coach (I can recommend one depending on your area), a physical therapist with a sports performance/strength and conditioning background (look up clinical athlete), and a sports massage therapist. They don't need to be full time, but going to the same person (one that knows their ass from a hole in the ground) is extremely beneficial. Knowing an athlete's training background helps us out greatly when it comes to writing programs and coaching movements.

Vaguely put, the off season is divided into post-season and pre-season phases.

The weightlifting coach should be able to keep him active during the entire off season as well as tighten up his technique on the power movements. That will specifically be important when the weights get heavy in the pre-season, it will significantly reduce his chances of becoming injured moving heavy weight quickly. The key to the off season is to push a little, but not too hard. Post-season is a good time to back off on the heavy stuff and give his nervous system a rest.

This is where the PT and Olifting coach will come in handy, making sure his movement patterns will not lead to injury down the road. Many times, the way someone lifts won't hurt immediately or 3-6 months down the road but they'll begin to run into problems especially when they start to push the weight and positions/ligaments are compromised from bad patterns.

With the post-season lower weights, he can really ingrain those good neurological pathways. This is also an opportune time to work on strengthening his rotator cuffs and hips, another easy way to reduce his chances of becoming injured. The PT will have a lot of lower impact movements for him so that when you start pushing weights hard again in the pre-season phase, his stability and flexibility will be that much more improved.

Remember, the goal of all strength and conditioning programs are to improve performance and REDUCE injury, and you'd be surprised how many injuries come in the weight room. The massage therapist will ensure that his ROM is good or gets better and his recovery during the pre-season is on point, but be wary of stretching too much. It can create laxity in the joints and inhibit an athletes ability to brace that joint against impact or the ability to absorb weight properly. An athlete only needs to be as flexible as their sport demands of them. I would recommend having someone administer an FMS on him to see where he stands (Functional Movement Screen).

I won't recommend any particular exercise program to you because when properly implemented, most will do exactly what they say they will do. That said, a mixture of a couple different types of training wouldn't hurt as long as his recovery is on the front burner. Many times over-training will lead to injury. Google a company called "Complete Human Performance", they are experts on recovery for the most part and they are fantastic at blending different styles of training.

I am biased towards olympic weightlifting movements but it does lack in the other planes of movement as well as obviously the conditioning portion (though any Olifting coach worth their salt will be assigning conditioning to their athletes). Power, strength, stability, balance (not many know about that one), flexibility, force production, force absorption, kinesthetic awareness, proprioception...I could go on but you get the point. There is a reason these movements are used in the majority of collegiate and professional sports weight rooms and the earlier you get him started on them, the better off he'll be when he gets tossed into a D1 weight room.

Sorry for the novel, it's late and I'm tired as hell but I gave you as much off the top of my head as I could think of. I'll do my best to answer any questions you might have, and if I can't answer them I can probably find the answer or point you to someone that is an SME on it.

Good luck!!
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