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CREATING A PLAN TO DEVELOP NOT MAINTAINZach DechantTCU BaseballStrength and Conditioning

Reasons:“Don’t have enough time.”“Don’t want to be sore.”“Don’t want to be tired for my games.”“I’ll wait for the off-season.”1.Physical capacities2.Durability The best ability is durability3.Feeds skill development

Would you rather have 1mil ora penny that doubled in valueevery day for a month?

The MOST important factor Compounding gains Small things matter Consistency will beat hard work thatisn’t consistent!!! Otherwise Soreness and stiffness Body will adapt This isn’t P90X We don’t want the body guessing Marginal gains Injury risks

30 Days: 5,368,709.1231 Days: 10,737,418.20SMALL THINGS MATTER

Less is more We don’t want change New stimulus Adaptation energy Soreness and stiffness again Keep to a minimum in-season Movements to be aware of: RDL’s SL RDL’s Single leg work Opportunity of movement

There is no off-season anymore If you’re waiting to develop in the off-season just keep waiting! Don’t trick yourself into thinkingotherwise HS Season Select Games Showcases Fall Ball Summer Ball Camps Lessons

College Off-Season Fall Ball 7 week period Holidays / Finals Summer Ball 16 weeks 14 weeks 13 weeks 12.5 weeks 5.5 weeks ? In-Season Stronger In-Season than any other part of the year WHY? 20 weeks of continual development (26 to be exact) CONSISTENCY rears its head again 78 training sessions vs 54-26-0 Consistency will beat hard work that isn’t consistent!!!

Monster window of physical development Best opportunity in an athletes career are during the teen years They get better regardless of you .Think about that! Speed / Movement Skills – Early Strength - Late The best velocity program is puberty -Cressey Gains Come and Go Novice athletes will lose it all quickly Drop 15-20% with a 2 week layoff Gains unstable Advanced Residual training effects last much longer 5% over 3 months in highly trained

WINDOW OF DEVELOPMENT Transfer to performance Strength is so important at this level ALL MOTOR ABILITIES RAISED SPEED POWER Lessons Culture PHYSICAL limiting factor Build the motor Assists to build skill in novice athletes Take 6 months off and train better Speed Barrier

Spine Fatigue Pars Fx Know your player 100’s swings / week Novice vs advanced Detrained or weak core NOVICE Pelvic Control Movement Patterns RECIPE FOR INJURY Rotator cuff 3-18% loss during periods of heavythrowing CNS inefficient Able to rebound quickly Muscular based fatigue Coach’s eye Acute vs chronic Raise workloads gradually MJ Mullaney Jan 2005 Soft tissue injuries MM Reinold Jan 2010 Too much vs prepared for

BIG PRINCIPLES Consistency Make the commitment Big basic movements Variety isn’t change Tempos Reps Half them Doesn’t need to be heavy Doesn’t need to be fatiguing Soreness isn’t an indicator of a good workout

2-3 sessions / week GAME DAY TRAINING 30-45 min Stimulate don’t annihilate Big movements Don’t waste time PITCHERS Importance of a routine Didn’t throw didn’t throw didn’t throw CONSISTENCY .again Evaluate your situation Mornings vs afternoons Lots of movement Dynamic warmup Soft tissue work Fast movements Medball Throws Jumps Big movers Light and productive Missed workouts Adjust intensity / volume Alternatives Rain delays Integrate into warmups Should feel energized

OPTION 1OPTION 21.Front Squat 3x5 w/ 2’ rest1.Trap Bar Deadlift 3x5 w/ 2’ rest2.DB RDL 3x10 w/ 1’ rest2.DB Reverse Lunge 3x10e w/ 1’ rest3.Reverse Pullup and/or Pushup2x8-15 w/ 1’ rest3.Reverse Pullup and/or Pushup2x8-15 w/ 1’ restActive rest period filled w/ rotator cuffand/or coreActive rest period filled w/ rotator cuffand/or coreWhat about speed medball throws biceps and everything else?

Time management Small doses repeated throughout theweek Create an ideal training program Most likely won’t have time Half it Small bits everyday 20 min 4x/week vs 40 min 2x/week Advantages Motor learning 1x/week vs 4/week Day 1 FS Rev Pullups w/Core Day 2 RDL Pushup w/Scap/RC Day 3 FS Rev Pullups w/Core Day 4 RDL Pushup w/Scap/RCLower: 2/3x5Upper: 2/3x5-8

Long term CONSISTENCYtrumps short-term intensity-Bruce Lee

Coming Spring chDechantyoutube.com/ZachDechant

Monster window of physical development Best opportunity in an athletes career are during the teen years They get better regardless of you .Think about that! Speed / Movement Skills –Early Strength - Late The best velocity program is puberty -Cressey Gains Come and Go Novice athletes