COACHES CORNER Q & A: Combining Strength Training and Other Activities

Q: What is the optimal way to combine strength training with training for other specific sports skills, to achieve the best results?

A: Under ideal conditions sport specific training sessions (working on technical and or tactical skills) such as mechanics drills for your sport would take place in the morning and strength and intense conditioning training would occur in the afternoon. There should be a minimum break of approximately four hours between the morning skill session and the afternoon S&C session. Follow each training day with a full day’s rest.*

An example would be to wake after a good nights sleep at 7:00 – 8:00 am. Eat breakfast. Take care of business. Perform your sport specific training between 10:00 and 12:00. Eat a light lunch at 12:30 pm and strength train around 4:00 – 5:00 pm. The following day would be a rest and recovery day which may consist of light activities such as, working on strategy, tactics or polishing sport specific mechanics. Stretching is also recommended.

Bridging drills

Hip Mobility drills

Shooting mechanics

Sprawl and recover

PARTNER:

Mount / Kneel Mount

Grip training

Shot stop Drills (various)

Body-Surfing Grounded / 4-point

Arm Drags Seated / Standing

Dorsal Foot dragging

TAKU'S NOTE: *As noted in the example session above, active recovery on rest days is a good idea as long as intensity is kept very low.

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