Weight training and metabolic load: Which comes first?

Weight training split

First off it’s important to note that both are necessary but must be placed within your training volume measurement. Preseason allows for split with careful collaboration with the coaching staff, this ensures no overload or compromise of fatiguing muscle groups in the gym then adding aerobic and anaerobic load.
 
Metabolic load can be directly related to soft tissue status. This is the internal force load. During the season all body training is preferred to initiate game systems. Cycled into absolute strength weeks and always retaining generic strength session. The switch to power and neural speed occurs at the back end of the week.

In the gym

Big lifts demand big involvement of the central nervous system, they also build density within your bone and therefore the ongoing benefits of blood "quality" and production. Squats, all variations, deadlifts, bench including DBS, bent rows, overheads with leg drive. These methods can all be transferred to generic athletes and general public. Altering intensity, frequency, load and volume. What works? Simply control tempo and use the rules of eccentric contraction. Regardless of the weight or resistance you are shifting, controlling your tempo will increase tension, invite motor units and force contractions to be held for longer. This is all strength and fibre resilience work. It is a method to "harden and firm " muscle. It is a great way to train mentally for endurance and when trained through movement is an effective shock absorbing technique for contact sport. The ability to go from absolute tension to absolute relaxed state is a valuable training technique to promote power, suppleness, relaxation and reactive agility. In my experience, power, aggression, force and strength are physical elements used to inject and propel oneself into activity or repel an opponent. None are related to the SIZE or the MASS. All are related to attitude and technical application. Intent is the precursor to action and completion. Run with intent, lift with intent, move with intent, yoga with intent, Pilate with intent. No matter the physical dimension presented in front of you, it will not deny a competitor a genuine shot at their goal when charged with intent.
This blog will finish with a few tips on my personal opinions and practices which I know make a difference when working and striving forward in the fitness and strength and conditioning industry.

What's important

Knowledge! Know your stuff. The world and topics are so easily accessible and cross referencing can be accessible through all cyber net modalities. Learn, read, share, challenge with other practitioners and your clients.

Experience! Volunteer or work with different sports groups and teams at all levels and ages, best communication and man management courses ever designed!!!

Man management! Hone this skill, it makes you valuable and an important asset in the "team dynamic"
 
Loyalty to your cause: putting your cause first inadvertently puts what you love most first, because your success leads to their security or progress in your journey. This is achieved by applying yourself in a balanced manner to work "being efficient and economical" and "quality of life" structuring your work so it stays at work, dealing with things instead of sweeping or storing!
 
Engage! Never Never stop physically and mentally coaching your athletes. There is no such thing as "auto Pilot" and you've never taught anyone everything! That's why we learn, nurture relationships and share among ourselves as strength and performance coaches.
 
Everything I have written here was taught to me or learned through experience, hundreds of individuals from educators, friends, opponents and my own observations have contributed to my ongoing and current development. Open eyes, open ears then you can open the mouth and  ask some questions.

Words by: Don Singe

Consultant to Cadence Health
www.donsinge.com

Don Singe is the Director of Physical Performance with one of the NRLs most prestigious football clubs. Don began his career as a professional fitness instructor and personal trainer. He spent 13 seasons at the helm of The Manly Sea Eagles NRL Club as the Head of Strength and conditioning 2003 till 2015. Though he is positioned with the NRL and Competitive National Sporting bodies, his elite work history includes National and International sporting codes including, Australian Tennis, Australian Ice Hockey, K1 combat competitors and Rugby Union. He coaches a multitude of both professional and amateur athletes and fitness enthusiast and  currently dedicates his expertise to the NRL and corporate leadership mentoring. Don is a proud Well-being Coach graduate of Cadence health.

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