BMBB store - https://stores.bjscustomcreations.com/better-men_better-ballplayers/shop/home
- Director of S&C at Absolute Sports Performance (2018 when opened)
- Younger the person the easier it is to recover
Athletes will typically be sore from increase volume- Can handle high weight less reps with not too much soreness
Eccentric lower part of the lift provides from soreness than concentric- RDL (eccentric) vs Hip thrust (more concentric)
Limiting range of motion - back squat - using box with limit range of motionThe best overall strategy to mitigate soreness is to consistently train- Bowling analogy - if you just go once in a while you will be sore
Stay in the weightroomBe able to adjust your plan, based on life! Have to be flexibleOnline, remote programming optionsHave separated season Under-development or over stressHave a system in place for different levels of movements and commitment- Tier
- Foundations of movement - squat, hinge, push, and pull
- If we do not have these movements we can’t move on
Accumulation block - build up so we can build Strength block - maximal outputPower and speed Peak with power and speed as we enter the seasonDuring season we are maintaining strength and power/speed blocks- Sprint work, plyo work, strength work
Above 80-85% Rating of perceived exertion (RPE) - finding a weight to find a pretty good gauge- Essentially finding his 3 rep max
Rated 1-10; 1 - dynamic warmup, 2-5 very light weight, 6 - 4 or 5 left, 7 - 3 reps, 8 - 2 reps, 9 - 1 rep, 10 - maxThe real coaching comes into managing work loads and intensityPlan for the things you can plan forYou need an assessment but it needs to make sense for you!Do not just copy and paste from big programsTake pieces of assessments that will actually help and you can use and know10 different movementsPerformance test with Hinge, Jump, sprintsNcaa has data that you can compare with your data to see what average athlete can doWhat does the average of this team really need? What are the most lacking?- Build around that weakness
During phase 1 individual attention for specific patternsHow you cue (verbal talk) and prescribe weight to each athlete is the best way to individualizeHave a reprotirs of cues and rotate through each as best you can for each kidRe establish the foundation and based on the assessment determines how long we need to focus on the movementsWeights and intensity can help determine the individualizationIndividualizing the weight and intensity is best way to see results in teamRPE helps the player determine the best weight for them (become their best coach): automates the processAs a coach you need to be there and talk to see if we need to increase or decrease weight. Be there, be honest!Bar speed, velocity based training, which correlates bar speed to intensityAssessing athletes every single day: RPE, movements, moving weight, sorenessProgram set weeks we will deload3 weeks strong (RPE increase each week), 1 week deload (week 1 RPE)Checking with your athletes each day to gauge intensity - check numbers and communicate and adapt planTrack as much as you can- Assessment you can handle - pick what you think is important to get baseline, and assess them periodically
Record weights and have a training card that has a long term plan - write weights and setsFoundational movements are still foundational even with arm careArm care (accessory work, you have to strong in the foundational movements to support your arm) - Rotator cuff strengthening - j bands,
Scap strengthening - good ROM and stability! Full ROM on rowsTiming - up tosses, med ball drops, shoulder tube, tramp workWhatever you are assessing it should matter for the sport- Lateral jump - single leg force production is important for baseball
- Split squat, lateral lunge,
Rate of force production and velocityPre and post activity questionnaire - sleep, soreness, stress, perception of lift, @hashsportsperformance on Twitter and Instagramwww.absolutesportsperformanceMD.com 
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