TRAINER: The October Program

by Courtney Walberg, RD, NASM-CPT | CW Nutrition for Body & Mind

The best way to fight sports related injuries is to avoid them entirely. According to a report published in the Journal of the American Academy of Orthopedic Surgeons, 70% of ACL injuries occur when players are pivoting or landing awkwardly after a jump. Hitting the ground with your knees bent instead of nearly straight greatly reduces the risk.  This month, we will focus on staying flexible and keeping muscles lose, while simultaneously increasing lean muscle mass through strength training and plyometric exercises. “If you train your body to do something that’s specific to your sport, then that training should take you through a full season,” says Arizona Diamondbacks veteran shortstop Royce Clayton.  Stretching is usually the thing that is skipped when you are short on time, yet keeping your muscles flexible and lose is vital to prevent injury. “If you know better, do better.”

WARM UP: Perform this warm up daily prior to the following workout routine.

Foam Roll Stretches

  1. Calves (Gastrocnemius/Soleus): Place the foam roll under mid-calf. Cross your left leg over right leg to increase pressure (optional). Find tender spot and hold/roll slowly for 30 seconds -1 minute.
  2. TFL/IT Band: Lie on one side with the foam roll just in front of the hip. Cross the top leg, with foot touching the floor and the bottom leg raised slightly off the floor. Maintain optimal head alignment (ears in line with shoulders). Slowly roll from hip joint to lateral knee to find the most tender spot. Hold/roll slowly for 30 seconds-1 minute.
  3. Adductors: Lie face down with one thigh flexed and abducted and the foam roll in the groin region, inside the upper thigh. Slowly roll the medial thigh area to find the most tender spot. Hold/roll slowly for 30 seconds-1 minute.
  4. Hips (Piriformis): Sit on top of the foam roll, positioned on the back of the hop. Cross one foot to the opposite knee. Lean into the hip of the crossed leg. Slowly roll on the posterior hip area. Hold/roll slowly for 30 seconds-1 minute on the most tender spot.
  5. Lats (Latissimus Dorsi): Lie on the floor on one side with the arm closest to the floor outstretched and thumb facing upward. Place the foam roll under the arm (axillary region). Hold/roll slowly for 30 seconds-1 minute on the most tender spot.

Jump Rope: Jump Rope for 3 minutes, alternating foot patterns (one foot, two feet, double hops). This works on conditioning and feet, especially if you want to improve your foot quickness.

Dips: Sit on edge of bench or chair with hands clenched around the edge. Do 2 sets of 15 dips to get triceps warmed up and heart rate going.

Calf Raises: Stand with legs hips width apart. Perform 2 sets of 15 calf raises to get calves, gastrocnemius and soleus lose and warmed up.

MONDAY: Speed & Agility Training

TUESDAY: Strength Training

WEDNESDAY: Cardio & Core Training

THURSDAY: Strength Training

FRIDAY: Cardio Circuit

SATURDAY: The Drew Brees Circuit

SUNDAY: Yoga or Pilates

Try yoga or pilates at the nearest studio – or – try another sport of your choice and perform.

Yoga and pilates have been proven to increase balance and flexibility as well as relieve stress and anxiety.  Use this day to stretch for longer periods of time as needed.  Allow your body to recover and give your muscles time to repair themselves. If you would like to do cardio, try a light jog but don’t be too aggressive. Mentally prepare for an aggressive workout starting on Monday!

References:

1)    Clark, Micheal, Lucett, Scott, and Corn, Rodney. National Academy of Sports Medicine Essentials of Personal Training. Third Edition. Baltimore: Lippincott Williams and Wilkins, 2008.

2)    Men’s Fitness. Weider Publications, LLC. 29 September 2010. The American Media Inc Fitness Health Network. Injury Prevention. 120 Ways to Stay in the Game.

3)    STACK magazine. Featuring Drew Brees, Best in the NFL. For the Athlete, By the Athlete. Stack.com


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10 2010

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