Random Thoughts on Sports Performance Training – Installment 22
Written on September 21, 2016 at 9:44 am, by Eric Cressey
It's time for the September installment of this series. With the baseball season wrapping up for many minor league and high school players - plus the start of post-season play nearly upon us - I've got a lot of new thoughts rattling around my brain.
1. There's no such thing as "catching the injury bug."
This is a term that gets thrown around a lot in professional sports. Certainly, there is a significant amount of happenstance in professional sports. Quarterbacks get sacked from the blind side and injure acromioclavicular joints (get well soon, Jimmy G!!!). Hitters get hit by pitches, and outfielders run into walls. Not all injuries are preventable, but not everything we assume to be "happenstance" is unpreventable, either. Additionally, there's something to be said about finding ways to shorten the down time on the disabled list when players are hurt. This recent article in Hardball Times does a good job of highlighting this observation: Doing What it Takes to Keep Players Healthy.
With respect to preventing injuries, most of the focus goes on training and rehabilitation initiatives. Is there a good strength and conditioning program? Are there good manual therapists on hand? Does the organization prioritize high quality nutrition? Are recovery options plentiful? The list goes on and on.
There are, however, many overlooked factors that are outside the control of the sports medicine staffs in these organizations. For instance, if a front office creates a roster of players who a) are older and b) have more extensive injury histories, it's going to be a lot harder to keep that team on the field. Additionally, how bullpens are managed factors into injury risk heavily. Some relief pitchers get absolutely abused between game appearances and scenarios where they warm up and don't go into the game. I once had a MLB lefty specialist say that he threw more in two months in the big leagues than he did in 100+ innings as a college starer.
The point is that while some injuries are, in fact, happenstance, the majority are highly preventable - particularly if as many different factors as possible are taken into consideration. The injury bug excuse just doesn't hold water.
2. There are varying levels of "strong enough."
In the strength training world, you'll often hear debates on the question, "how strong is strong enough for athletes?" Truth be told, it's not a simple question to answer.
First and foremost, you get what you train. So, I might just squat and deadlift all the time, but never build an appreciable level of single-leg strength. So, if my sport requires a ton of single-leg strength, I'm really not strong at all in a specific sense. That said, no competitive powerlifter is going to be able to hand his hat on a good Bulgarian split squat number; he's got to squat and deadlift heavy to be successful.
Taking this a step further, though, we have to consider what we're trying to strong enough to do? Is it strong enough to safely perform sprint work and plyos in training, as would be the case after a few months in post-op ACL rehabilitation scenario? Or, is it strong enough to be able to safely participate in athletics, as an athlete would be later in the rehabilitation timeline?
Does an athlete just need to be strong enough to need to even consider this continuum? Or, does he need to be strong enough to make good use of strength-speed and speed-strength training initiatives?
Is the athlete strong enough to not have to worry about training limit strength (the far left of this continuum) as much? Not many athletes ever get to this point because it takes a ton of hard work, consistency, and even a genetic predisposition to being strong to get there. However, I've seen several in my career, and we needed to spend a lot more time training absolute speed and speed-strength.
Above all else, I'd say that in the athletic world, the "strong enough" classification refers to a coach's refusal to push an athlete further due to the potential for injury. For example, there is no doubt in my mind that one of our pro outfielders could unquestionably train to attain a 600-pound raw squat in a matter of 3-4 months. The risk of pushing toward this goal just isn't worth the risk; he has other athletic qualities to which we can devote his training time and recovery capacity - and without the risk. If he could only squat 185 pounds, though, it would be an entirely different story.
3. If applied incorrectly, cross-training can beat athletes up as much as it can help them.
I'm all for young athletes playing as many sports as possible. A rich proprioceptive environment creates an awesome foundation for future athletic development in more specific endeavors. Likewise, later on, once an athlete has specialized, there is definitely a time of year for cross training - but it definitely has to be applied correctly. What am I getting at?
To put this in context, imagine a soccer midfielder or football defensive back. Both these athletes have a ton of movement variability in their sport participation; there is a lot of change-of-direction, full-tilt sprinting, backpedaling, jumping, and a host of additional sport-specific skills. Asking one of these athletes to go out and play ultimate frisbee or beach volleyball for a change of pace isn't going to dramatically increase their injury risk.
Conversely, take the typical pro golfer or baseball pitcher into this same challenge, and it's going to be a pretty stressful event with a much higher likelihood of injury. It's not to say these athletes are soft or "delicate;" it's just that the majority of their athletic calendars take place with more specificity, and there is less movement variability to their sports challenges. With both the golf swing and pitching delivery, you want to consistently repeat your mechanics.
Invariably, during interleague play in Major League Baseball, we see an American League pitcher who gets injured running the bases or swinging at the plate. Specificity of training matters, and it takes a considerable volume of specificity to build a tolerance to competing at a high level.
This isn't just specific to amplitude of movement (range of motion). Rather, the direction and magnitude of forces need to be considered. As an example, elite swimmers have a high pain tolerance from the insane volumes they do in the pool, but get them into an ultimate frisbee game, and you're going to see some awkward movements because they aren't accustomed to ground reaction forces and moving in the frontal and transverse planes.
Just keep it in mind as you plan your cross-training activities. Just because you see NFL players dominating a game of "Tag" doesn't mean that your 51-year-old master's division swimming star is going to do as well with it.
Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!