When it comes to training before a competition, it’s not what you do, it’s how you do it

By Gavin Porter | Posted 12/9/2016

Strength training is a major factor in an athlete’s success.

Therefore, it is critical that you develop a dynamic and diverse training routine, especially prior to competition.  

“A proper training program gives athletes an opportunity to get some serious development,” Jace Derwin, a lead sport performance specialist at Volt Athletics, said. “A hypertrophy-based program allows athletes to build proper strength and movement habits. Each week, increasing the difficulty of these techniques and movements helps athletes meet the inherent movements necessary to play the game of football.”  

Essentially, utilizing the proper training program prior to competition will effectively build an athlete’s explosiveness, muscle mass and strength.  

Training programs should include:  

  • A focus on explosive, full body movements such as squats and deadlifts.  
  • Allowing athletes to generate force using football related movements.  
  • Forcing athletes to have complete control over their body as they perform exercises.  
  • Fostering fluid hip and feet movements.  
  • Teaching athletes to utilize bursts of power.  
  • Stressing the importance of stretching and warming up prior to stressing muscles.  

Derwin has witnessed the results a proper training regime can achieve in as few as four weeks. However, he also envisions a more long-term value that is built into training properly.   

“The bigger goal is to make sure that athletes are dedicated to training the right way,” Derwin said. “Giving athletes a sustainable system to continue healthy lifestyle patterns beyond football is just as important as how they perform on the field.”  

Ultimately, adopting effective lifestyle habits early life will establish the consistency that can help athletes become more dynamic during and after their athletic careers.   

Derwin believes there are numerous benefits to adopting a well-constructed training program:  

  • Injury prevention  
  • Fluid movement patterns (both in the weight room and on the field)  
  • Flexibility  
  • Explosiveness  
  • Ability to generate force in football motions  
  • Ability to navigate multiple planes of motion  
  • Establish great training habits and techniques that translate onto the field  
  • Better form when training  
  • Healthy habits in the weight room  

If you want the best results, there are two aspects of a proper training routine that are vital to increasing and maintaining gains. First, it is imperative that athletes properly warm-up and cool-down for each training session. Second, taking the time to understand and adopt proper fundamentals is critical.   

“Dynamic bodyweight warm-ups before football optimized workouts make sure athlete’s muscles are prepared before usage,” Derwin said. “It’s the little things like taking care of your body and focusing on movement patterns that help athletes get the best workout.”  

The start of the offseason provides a perfect opportunity for athletes to adopt a proper training program that can be tailored to their intermediate and long-term needs.  

For athletes interested in football specific training regimens, Volt and USA Football have teamed up to create a football specific training program that adheres to the philosophy and requirements of USA Football tackling and blocking techniques.

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