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11/14/2013 2:33:31 PM - Chris
Coach X,
Thank you for all your advice, your knowledge and the resources you have recommended over the years. As a young college S&C coach dealing with Olympic sports, you have really helped me see how to correctly attack S&C to really help physically prepare my athletes. Hope to meet you someday. I have listed a couple questions below I hope to hear your advice on:
1.With most team sports being alactic-aerobic based in college, when implementing aerobic conditioning how do you personally progress time length of the aerobic conditioning session? Based on game length or if say basketball plays two halves do you push the aerobic time to the length of specific half (with the players getting full recovery at halftime)?
2.For the med ball work you implemented year round at Pitt, how did the volumes vary throughout the year and did you and The Thinker stick to a couple types of throws for simplicity? While I saw your in-season volumes from a previous q&a post, I wondered how your med ball volumes change from offseason to inseason?



We progressed our "tempo" runs (75% or less effort) based on volume not time. There are many variations of tempo you can use from long tempo runs (ex. 100/100/200/100 is a series then repeat but change the order), position specific tempo (athletes perform movements that are requirements of the sporting activity for a designated distance).

One of my favorites is "medball" tempo. At one end they perform a series of partner or wall medball throws submaximally and the other end push ups and abs (NOTICE I said abs and not the latest buzz word, core). With a sport like basketball they can run down/ back 2x rest 30 secs and repeat, down and zig zag shuffle back 2x rest 30 secs. Mixed sets sprint down/ back, down/ back 50%, rest. Down/ back 75% x 2. Long rest (10 mins) varied intensity runs half court jog/ half court sprint x 4 ,30 sec rest. Rest and repeat.

Now I know you wondering why am I sprinting on tempo days? Remember this, at low volumes and even on so-described "low" days, an athlete can perform low volumes of high intensity work. It is necessary to keep the stimulus sufficient on low intensity days and maintains the high cns stimulus (as long as it is BRIEF in its exposure) this keeps the muscles reactive and doesn't allow the body to go flat.

This DOES NOT mean you have 2 high CNS stress days back to back. I would only do this in the beginning of a training period. High CNS work performed at the start is NOT the same as high CNS at the end.

I credit Allan DeGennaro with the above tempo training for basketball based on his needs analysis.

As far as medball throws we usually stayed with overhead backward scoop and "extension throws into a mat (triple extension in a horizontal plane). We changed the weight of the medballs so the stimulus was different. For example the linemen would do the throws into the mat with 20/18/15/12 lb balls. Usually the order was 20 training session 1/ 15 for session 2/ 18 for session 3 and 12 for session 4 then repeat. Scoop tosses could be reactive (most of the time) but for linemen it moved to isodynamic to simulate overcoming the resistance closer to the season, and no this didn't destroy the reactive ability.

Obviously during the season volume was drastically reduced. You must remember ALL training components must be BALANCED against each other by priority not a single component against itself.

Sent from my iPhone

Buddy Coach X Morris

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