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TRAINING IN SEASON VS OFF SEASON I spent most of my day today writing all about stress management in prehab so this awesome post by @simone_baseball_performance seemed appropriate to share tonight. . The chart above was put together by the late 🍁Canadian Sprint Coach Charlie Francis. It shows different movements and their varying degree of CNS (Central Nervous System) demand. . ❓What does this chart mean for YOU❓ . 💥You only have so much energy you can expend. When you’re in-season you want most of that energy used on the field playing your sport. This chart is a great self check for you guys to see the varying demand each movement places on your CNS. . ⚾️For example, if you’re playing three to four games per week, it’s safe to say you’re sprinting at maximal intensity, throwing a baseball as hard as possible, and swinging a bat near maximal intensity in each game. You NEED to account for this CNS stress especially due to the fact that all of those movements are highly taxing on your nervous system. . 💪To account for this CNS stress and to maximize on-field outputs I believe your in-season training should refrain from any sprinting or explosive power movements. Looking back on my early playing career, I can’t believe all the sprinting, jumping, and heavy squats I was doing in-season. If only I knew then, what I know now regarding CNS demand of various movements, my on-field play would have been much better. - 🏋🏻Exercises that you should reduce in-season due to high CNS stress . ❌Sprinting (Outside of playing in games) ❌Vertical and Horizontal Jumping ❌High Volume Medicine Ball Throws ❌Heavy Squats ❌Heavy Deadlifts ❌High Volume-Intensive Plyos ❌Cleans, Snatches, Clean and Jerk . 🏋🏻Exercises that you should include in your in-season training due to their low demand on the CNS . ✅Supplementary Pull (Chest Supported Rows, 1-Arm DB Row etc.) ✅Supplementary Push (Push-Up Variations, Landmine Press Variations) ✅Sled Drags-Sled Pushes ✅Step Up Variations ✅Upper Back Work (BPA’S, Banded Face Pulls, Y,T,W etc.) ✅Low Intensity Core Stability Variations (Pallof Variations etc.) . MyodetoxOrlando SimoneBaseballPerformance Myodetox: IN-SEASON TRAINING 100% 95% Relative Proportion of Total Motor Units 90% 85% involved in Training Activities 80% 75% 70% 60% 55% 50% 35% 30% 25% 20% 15% 10% 5% Clean Clean Deadlift Romanian Good Military Seated Bench snatch Power Clean & Jerk Deadlift Morning Press Press Row Isolated Supplementary Incline Lat Pull Squat Reverse Press Down (Arm Curls, Triceps Hyper Maximal Explosive Plyometric Extensions, etc.) Jumps Sprints Medicine Ball Throws Explosive Elastic ARE YOU DOING TOO MUCH? TRAINING IN SEASON VS OFF SEASON I spent most of my day today writing all about stress management in prehab so this awesome post by @simone_baseball_performance seemed appropriate to share tonight. . The chart above was put together by the late 🍁Canadian Sprint Coach Charlie Francis. It shows different movements and their varying degree of CNS (Central Nervous System) demand. . ❓What does this chart mean for YOU❓ . 💥You only have so much energy you can expend. When you’re in-season you want most of that energy used on the field playing your sport. This chart is a great self check for you guys to see the varying demand each movement places on your CNS. . ⚾️For example, if you’re playing three to four games per week, it’s safe to say you’re sprinting at maximal intensity, throwing a baseball as hard as possible, and swinging a bat near maximal intensity in each game. You NEED to account for this CNS stress especially due to the fact that all of those movements are highly taxing on your nervous system. . 💪To account for this CNS stress and to maximize on-field outputs I believe your in-season training should refrain from any sprinting or explosive power movements. Looking back on my early playing career, I can’t believe all the sprinting, jumping, and heavy squats I was doing in-season. If only I knew then, what I know now regarding CNS demand of various movements, my on-field play would have been much better. - 🏋🏻Exercises that you should reduce in-season due to high CNS stress . ❌Sprinting (Outside of playing in games) ❌Vertical and Horizontal Jumping ❌High Volume Medicine Ball Throws ❌Heavy Squats ❌Heavy Deadlifts ❌High Volume-Intensive Plyos ❌Cleans, Snatches, Clean and Jerk . 🏋🏻Exercises that you should include in your in-season training due to their low demand on the CNS . ✅Supplementary Pull (Chest Supported Rows, 1-Arm DB Row etc.) ✅Supplementary Push (Push-Up Variations, Landmine Press Variations) ✅Sled Drags-Sled Pushes ✅Step Up Variations ✅Upper Back Work (BPA’S, Banded Face Pulls, Y,T,W etc.) ✅Low Intensity Core Stability Variations (Pallof Variations etc.) . MyodetoxOrlando SimoneBaseballPerformance Myodetox
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RELEASING THE TRICEPS LONG HEAD We often think of the tricep as just an elbow muscle, but it's actually a shoulder muscle too. The long head of the triceps, the inner most one, crosses both the shoulder and the elbow. As such, it can be a 🛇limiting factor in shoulder flexion, especially the front rack position where we have the elbow bent as well. . It can also develop 😲hypersensitive areas that can refer pain to both the lateral deltoid or lateral elbow. So it can sometimes mimic shoulder pain or tennis elbow, making it worth a look if you've been dealing with either of those and haven't been making progress. . Here I show you a way to test the mobility of the long head as well as a quick release. Do this before your next 🏋 lifting session and see how much more comfortable it becomes to front squat or catch a clean and jerk! Tag a friend and share the wealth! MyodetoxOrlando Myodetox: TRICEP LACROSSE BALL RELEASE head adnjacob harden Spors Therapy RELEASING THE TRICEPS LONG HEAD We often think of the tricep as just an elbow muscle, but it's actually a shoulder muscle too. The long head of the triceps, the inner most one, crosses both the shoulder and the elbow. As such, it can be a 🛇limiting factor in shoulder flexion, especially the front rack position where we have the elbow bent as well. . It can also develop 😲hypersensitive areas that can refer pain to both the lateral deltoid or lateral elbow. So it can sometimes mimic shoulder pain or tennis elbow, making it worth a look if you've been dealing with either of those and haven't been making progress. . Here I show you a way to test the mobility of the long head as well as a quick release. Do this before your next 🏋 lifting session and see how much more comfortable it becomes to front squat or catch a clean and jerk! Tag a friend and share the wealth! MyodetoxOrlando Myodetox
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