Article Submitted By: Gregg Williams – Sports Performance Specialist (SPS)
Coaches, hopefully this title sparks some interest. As you read, you we see that this article has little to do with an epidemic or virus but all to do with a system that you can implement into your end of the season program, post season program, or even playoff season.
At this time of the season, players are pretty “dinged up” from contact and collision in practice as well as the games. They have minor and major injuries such as strains, sprains and subluxation. Some have even suffered from a concussion (look for my upcoming article on concussions).
As I have driven throughout the state of Ohio to watch my athletes perform on the football field, there is one thing that they all have in common, minor aches. Whatever the injury or sensation, if the athlete has medical permission, this program is beneficial.
First, what is H1N1? The H stands for half the weight (50%), the N stands nerve stimulation and the 1 stands for one level of intensity which is high.
Here is the science scenario behind this method: The body (muscular system) including tendons and ligaments are exhausted from hard hits and collisions. The nervous system acts as a sensor to the muscles telling them to protect, causing tightness and inflammation. The athlete is required to be prepared for weekly practice and a game on the weekend. It is difficult mentally and physically to maintain that same intensity day after day for 10 plus weeks. Not to mention, the coach wants each player to get in the weight room and spend one hour to maintain strength.
Here is a solution: It’s called “Burst Training.” Place a menu of movements on the board. Have each player pick 3 upper and 3 lower movements. Set the timer for 30 minutes. Each player will work with 50% of his max at a fast but controlled pace with a 30 second break between each set. The workout will last approximately 18 to 24 minutes.
Sample: Joe who plays quarterback squats with another partner 3 sets of 30 seconds. They move quickly to dumbbell lunges, standing overhead presses, floor cleans, medicine ball/wall toss and finally one arm rows.
Benefits: muscle/joint stimulation, increased blood flow stimulation to eliminate waste and inflammation, cardiac conditioning and strength. This work out will occur in less than 30 minutes.
Remember: Intensity is the key to your best defense. Your defense is who will win games. So Good Luck the rest of the season and take on the burst challenge.