I am currently earning my Master’s in Coaching Science from Ohio University. Since this program is eating up a ton of my regular blogging time, I figured I would try to double-dip on certain blog-worthy discussions. Recently, I had a fellow coach ask me “What are the variables that you would tweak or reevaluate if the program is not getting the results that you had previously expected?”
Without knowing his athletes, programming, facilities, it is tough to diagnose. Here was my response with some ideas on why a program may not work as expected.
Changing too much too quickly – Rather, think gradual progressions
Drastic changes in exercise selection, volume, and intensity never work out as well as coaches think they will.
Even over the course of the year changes should be gradual. Just because you’re moving from gen prep to special prep (or pre-season to in-season) doesn’t mean everything all of a sudden has to change.
Too flashy / gimmicky – Rather, focus on the fundamentals.
Olympic lift (or an exercise that resembles Olympic lifts – jump squats, DB Snatch, plyos), Squat, Lunge, Press, Pullups, Sprint
Unless you have an athlete that is at an extreme elite level (Olympic caliber) reaching for the last 2% of performance benefits by doing fancy plyo contacts or assisted towing (assisted sprinting), etc. won’t get an athlete anywhere unless they have the first 98%… most won’t ever get to 98%.
If a 16 year old athlete is performing single leg depth drops from a 24 inch box (not advisable) what are you going to do with them when they’re a senior in high school… At any level, start with the appropriate exercises and progress accordingly.
Full range of motion exercises have bigger benefits than heavier partial reps (there are a few exceptions, but generally this is the case)
The resistance training program is gospel – Rather, write in pencil
Coaches should have idea of where they are headed and have a plan in place, but understand that things may need to be changed based on many different variables that will inevitably pop up.
Have a Plan B ready for those scenarios
Keeping the weights light – Rather, work in the appropriate intensity and rep ranges.
The weight room is for strength and power development. Intensity and rep ranges should reflect this. Generally speaking, heavy load, lower rep is better than low weight, higher reps.
Work until challenge, not failure – there are times when it is appropriate to fail on a rep (testing 1RM Power Clean or rep max squats), but working until failure on a regular basis shouldn’t be in the plan.
Bodybuilding is for bodybuilders. Work for strength and power, not aesthetics. Weight room circuits in the hypertrophy rep range (8-12ish) are beneficial if done appropriately. Work performed at moderate intensities and moderate volumes at a brisk pace can improve endocrine profiles, in turn, improving recovery rate.
Using all machines – Rather, train like an athlete
Athletes shouldn’t be confined to machines or isolation exercises (especially if you have minimal time with them).
Sports are played in an extremely dynamic fashion, train holistically and dynamically. Games are not the only place they should be experiencing very dynamic body movements. If this is the case, it can increase risk of injury.
