Authored by Rodhe Sport Athletes (RSA)
As the end of outdoor season approaches, many athletes will be without a full-time coach during the summer. Identifying proper training loads and methods can be difficult for an individual athlete at any level. We want to share some guidelines targeted towards high school and collegiate throwers who are preparing for summer training. With these tips, you can make the most out of your summer and be ready when preseason rolls around.
This is often the hardest thing for athletes in any sport to do. The amount of rest you give your body and mind is equally as important as how much effort and work you put into your sport. By rest, we do not mean doing easy drills, taking a few throws every day, or lifting lighter loads for a few weeks. We mean REST! Take 2-4 weeks once your season ends and rest your mind and body from all things throwing-related. You’d be surprised how quickly your body’s nervous system can crash after a 6-months of consistent training and competing.
We recommend selecting 5-6 exercises you want to master by the end of the summer. Whether they are front jerks, V Sit ups, or medicine ball tosses, select your desired exercises and train 5X a week with the same exercises. This will help you develop “sport mastery” for not only the exercise, but the movement as well. Most importantly, keep the execution of these exercises consistent. That means same reps, same order, and same weight all summer.
As far as throwing, Coach Rodhe himself recommends you “Throw without a circle, without a toe board, throw stones, throw bars, throw dbells. THROW THROW THROW.” Enough said.
Scope and Intensity
Our final tip is to focus on a broad selection of exercises trained at lower intensity when it comes to training during the summer. Coaches and athletes alike should work towards conditioning more than power and strength. Again, your body just finished 6 or so months of consistent high-level training and competition. In order to preserve the longevity of your physical health, train smarter during the summer using the tips we’ve provided.