Pre-Season Strength & Conditioning

Pre-season strength and conditioning is essential for athletes preparing for their upcoming sports season. It helps build a solid foundation of fitness, reduce the risk of injury, and enhance performance. A well-rounded pre-season program typically includes the following components:

1. Strength Training: Focus on building muscle strength, power, and speed. Exercises often include weightlifting (e.g., squats, deadlifts, bench presses), bodyweight exercises (e.g., push-ups, pull-ups), and a variety of assistive exercises using machines and implements.

2. Cardiovascular Conditioning: Improve cardiovascular work capacity with activities like running, sleds, and various aerobic machines. Interval training and steady-state cardio can both be effective.

3. Agility and Speed Work: Incorporate drills that enhance quickness, agility, and overall speed. This might include: cone drills, shuttle runs, and plyometrics.

4. Flexibility and Mobility: Stretching and mobility exercises help maintain a range of motion and prevent injuries. Functional Range Conditioning (FRC), Dynamic Stretching, and PNF are just a few modalities used to these markers.

5. Recovery and Nutrition: Ensure adequate rest and recovery, including proper sleep and nutrition. Hydration, protein intake, and balanced meals are crucial. The Rack has a dietician on call to level up your game!

Key Considerations

– Periodization: Structure the training program in phases (e.g., base, build, peak) to optimize performance.

– Individualization: Tailor the program to the specific needs and goals of the athlete.

– Monitoring: Track progress and adjust the program as needed.

Brandon Bailey

MS, CSCS, CPPS, USAW, CFL2