Antler Power

Strength & speed training is the closest thing we have to an injury-reduction “magic pill.” I hate calling anything magical… but the data is hard to ignore Here’s what the research actually shows 👇

STOP BLAMING LIFTING FOR INJURIES, IT REDUCES THEM If I had a dollar for every time a sports coach, mislead parent or naive athlete blamed lifting for an injury, I could retire I think it’s because people incorrectly associate loading with injuries, but more often than not, the strength training not only does not cause the injury, it actually helps reduce them What usually DOES cause injuries lies in overuse & way too much volume. Practicing almost every day, playing on multiple teams or all year without breaks or just flat out stupid conditioning at practice For example: the little league pitcher who’s arm hurts because they throw innings in games nonstop. The football player who is run into the ground at practice & has hip or hammy issues Tone that down a bit and equip your body with the armor it needs. Consistent, quality strength training to build a robust engine designed to better withstand the stresses of sport & while you’re at it, maybe turn those stresses down a bit!

Coaches & parents: Stop cutting weights in-season “to save the athletes.” You’re actually increasing their injury risk. A 2018 study showed that continuing strength training in-season is one of the single best ways to reduce injuries Save this entire thread Here’s why it matters and exactly how to do it right👇

1991 Chicago Bulls lifting on game day 😤 Back when most thought it was crazy. The Bulls knew better: morning weights kept them strong, physical, and fresh through the long season + playoffs. MJ & Scottie didn’t skip it. Neither should you. In-season lifting = non-negotiable

🗣️ You MUST lift in-season… you wanted context, so let’s talk about it! 🔑 Read the below… change how you look at in-season training 1️⃣ “I don’t want to be sore.” Understand context. Understand protocol that can be taken in a GOOD program by a GOOD coach who can have you work in a way that gets or maintains results without frying you!! Sub-maximal strength work, isometrics, limited sprint volume. All work 2️⃣ “I don’t have time. I have games or practices 5x per week.” Please keep your two off days as off days. Big hack? Do speed or jump work before games or practices to prime you to be ready to go! Do sub max strength work after games or practices. You’ll already be warmed up AND odds are the sub max lifting will be less intense than sport so it’ll actually be a cool down of sorts 3️⃣ “Why lift after games or practices?” It’s simple. While you may think you’re better off not doing too much on one day, it’s actually better to stack higher intensities on the same days so you can use days you’re off from your sport to be COMPLETE rest days 4️⃣ “I’ll get hurt from doing too much.” Again, moderation & quality programming are keys here. A good program will actually HELP you stay resilient, avoid burnout & counter the high amounts of reps you’re getting in your sport as a way to stay strong & healthy 5️⃣ “Why can’t I just wait until the off-season?” Of course you can. But let me ask you this. The in-season is probably the biggest chunk of time you have in your year. Can you really afford to NOT train for several months? You’ll start your off-season just building back to what you were vs. Improving. Then you’ll lose it all again come in-season 🤦‍♂️ 🔑 Read the above… change how you look at in-season training