6 Tips For Training On Summer Vacation
The good days of summer vacation. The time when families schedule quality outings together. When the pace slows a bit and food tastes a little sweeter. When you can do your own thing for a few days on end.
I’m a believer in summer vacations, espically when you’ve been putting in the time training like a mad-man (or mad-woman). Getting away from the daily grind can reset your intensity and recharge your batteries. But, sometimes summer vacations can ruin steady progress. Unfortunately I see it every summer. This happens when vacation falls at the wrong time. Either too close to camp or too many consecutive days with nothing.
Being the soft hearted coach I am (cough-cough) I fully understand vacations often take priority over workout sessions. Here’s 6 tips to make sure you never skip a beat while on summer vacation:
1. Make sure you’re entire program is accounted for. All our individual training sessions are based on targets for that week. Each week is based on targets for the month. Each month is based on our long term Athlete Development Programs. All this coencides with the start of your season. Done correctly, you’re program can be manipulated so targets are hit and steady progress continues.
2. Communicate the time you’ll be away far in advance. The sooner I know when you’re gone, the better I can plan your targets. Don’t drop it on me after a Thursday session like ”hey Ryan, I uh, I won’t be here for the next two weeks.. what do you want me to do”.
3. Know where you’re going. Google maps can give you a satellite picture of the mailbox number to my parent’s farm (in rural Greene County). You should have some idea where you’re going. If it’s the beach, we can plan for it. If it’s grandma’s in Tennessee, we can plan for it. I still haven’t been able to locate the place called ”I’m Not Really Sure”.
Popularity: 62% [?]
My 10 Biggest Mistakes In 10 Years
As another decade comes to a close, the end of 2009 marks 10 full years I’ve been a strength, speed, and conditioning coach. There’s been ups and downs, and many “AH-HA” moments. Below you’ll find, in no particular order, the 10 biggest mistakes I’ve made. People have created lists like this before… now you’ll have insight how far I’ve come.
1. Not listening to other people’s explanations before forming an opinion
Steven R. Covey says to “Seek first to understand before being understood”. I’ve embarrassed myself more than once by derailing fitness programs before I knew all the details. Not anymore.
2. Not reading 7 Habits of Highly Effective People sooner
Speaking of Steven R. Covey, his book 7 Habits of Highly Effective People has been a guiding factor in my coaching, mentoring, and personal relationships. Buy the book today and actually read it.
3. Coaching with a my-way or high-way attitude
Since I’ve opened myself to different training beliefs, I’ve become a smarter coach and better asset to my athletes. You’ll never know everything – that’s a fact.
Popularity: 19% [?]
Parent’s and coach’s emotions are getting played!
Popularity: 15% [?]
High Schools Should Have Strength – Speed – Conditioning Programs
Popularity: 14% [?]
Do You Have A Life Preserver?
We can all get caught dwelling on what’s wrong with or lives – at least what we think is wrong:
Not being as strong and fast as you want to be…
Wishing you could put on more weight or drop some rocks…
Upset because you’re not training as often…
Mad because you should get more playing time…
Parents on your case all the time…
Kids driving you nuts…
No time to relax…
The list could go on but it’s gotta stop here. Stop dwelling on the BS you have in your life.
You see, I think all the statements above boil down to one word: DRAMA. Find ways to get past the drama and concentrate on the big picture principles that drive your life and training.
I know the little things can add up and test your nerves. That’s when you have to find your ‘Life Preserver’.
Popularity: 14% [?]
MY UNFORTUNATE PREDICTION FOR FALL SPORTS
This year there is a change for fall sports. Practice starts on August 17, which is a week later than usual.
No big deal right?
Ask any athletic director if they think it’s a big deal or not. A few months ago I was speaking in front of 20 athletic directors and the topic of fall scheduling came up… you would have thought the world was ending.
You see, this is a big deal. Not only do athletic directors have to find ways to schedule manditory competitions, they have to make sure all WPIAL guidelines are followed for practices.
What about the coaches? They have the task of implementing practices, depth charts, creating game plans, and preparing athletes physically for the season. All this in a shorter amount of time.
Physical preparation is where I wave the biggest red flag. This is where my unfortunate prediction comes in:
YOU WILL SEE MORE INJURIES THIS YEAR FOR FALL SPORTS THAN EVER BEFORE.
I know – a bold statement coming from someone who works to lessen the chance of injury. But the reality is I can only take care of so many athletes.
You’re going to see more injures because coaches will either try to cram all their normal preseason conditioning into less time or worse… they’ll skip it.
Some fortunate athletes that prepare all summer won’t have any worries. Schools that take strength and conditioing seriously will take the late start for practices as extra time to get the kids ready.
Unfortunaltly, you and I both know most schools and coaches won’t. They’ll take the ‘I can’t make the kids be there’ approach and blame the athletes for not ‘running’ more on their own.
I hope I’m wrong, but I think injuries will be high this year, espically for the schools that don’t have a structured strength-speed-conditioning program established.
To go a step further, female athletes will be at a higher risk.
Popularity: 15% [?]
1% Every Day
Todd Durkin, a performance coach in San Diego and council member for Under Armor, recently wrote an article directed towards summer training programs. The article highlighted opportunities high school athletes have during the summer months to really put themselves in position for success. My favorite points from the article as they relate to FOCUS athletes are:
- May, June, and July are the best months to get an edge on competition
- Train 3-4 times a week, 45-90 minutes depending on workout targets
- 1/3 of training should concentrate on all modes of movement
- Recovery is the hidden secret (your body recovers and grows with proper nutrition and rest)
- Clean up your diet (you know the difference between good and bad)
Todd goes on to make the statement “Get 1% better every day and it will be scary how good YOU will be come pre-season time and game time.” 1% everyday isn’t that much to ask. Make the commitment and when the three months of summer are over, you’ll be 90% better then when you started.
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TOTAL FOCUS Schedule
Monday July 6:
6:00pm SPAC Camp at Baseball Training Academy
7:30pm Competitive Athletes
Tuesday July 7:
7:30pm Competitive Athletes
Wednesday July 8:
6:00pm SPAC Camp at Baseball Training Academy
7:30pm Competitive Athletes
Thursday July 9:
7:30pm Competitive Athletes
Friday July 10:
No Workouts
Saturday July 11:
No Workouts
Sunday July 12:
7:00pm Competitive Athletes
Popularity: 13% [?]
“I Need Money For Beer”
Are you being honest with yourself??
Yea.. this post may be a little harsh but it illustrates something I talk about: Be honest with yourself. Be honest with those around you. Be honest with me.
I want to know the exact reasons why you’ve committed to me and FOCUS. There aren’t any ‘right’ answers or hidden responses I look for. All is ask is for you’re honesty. Give me your honesty and I’ll give you a program an environment to get it done.
If you want to gain muscle and get jacked – tell me.
If you want to lose some LBS. and feel better about yourself – tell me.
If your goal is to play in college – tell me.
If you want to prove a coach or parent wrong – tell me.
If you want to make the team – tell me.
Tell me your reasons. Hit up the comment section at the end of this post, or any other post, and let me know what’s on your mind.
Popularity: 29% [?]
