On this episode of the #AskMikeReinold present we speak about constructing harm prevention packages. Certain, these are normally simply stable coaching packages, however there are methods to make them even higher at harm prevention. To view extra episodes, subscribe, and ask your questions, go to mikereinold.com/askmikereinold.
#AskMikeReinold Episode 232: Learn how to Construct Damage Prevention Applications
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Present Notes
Transcript
Pupil:
Okay, so Tyler from New York asks, how do you construct harm prevention packages? Are harm prevention packages, for probably the most half, simply good sound coaching?
Mike Reinold:
Nice query, Tyler. I like that one loads. Lots of people say that. I’m in all probability a kind of individuals in that camp that I’ve in all probability stated that sooner or later in my life, too, {that a} good harm prevention program’s the identical as a superb coaching program, which is identical as a efficiency enhancement program. They’re all simply good coaching. So I form of favored that idea. I do know others like Mike Boyle and Grey Prepare dinner and even Mark [inaudible 00:01:46] and stuff, I’ve positively form of heard repeat a few of these ideas as nicely. So yeah, I imply, I believe we strategy it that approach at Champion. I’d like to form of get another ideas. Perhaps begin off even with Dewy for a sec right here and simply form of speak about what’s the distinction possibly … Dewy, possibly we begin with this. What’s the distinction between only a coaching program and an harm coaching program? Is there a distinction and do you do something in another way?
Diwesh Poudyal:
Yeah, I believe to begin, I’d say that total idea of a superb power and conditioning program being a superb harm prevention program does maintain true. Now, there’s a couple different issues that we in all probability ought to add to that just a little bit in order that we’re not overgeneralizing. We do have to take a look at the calls for of the game and say, all proper, what do they get numerous and what are the precise calls for that we do need to get the athletes prepared for?
Mike Reinold:
I like that.
Diwesh Poudyal:
So let’s use a runner for instance. So a runner needs to do distance working. We acquired to get their endurance actually excessive. We’ve acquired to get some stage of energy in order that they could be a little bit extra environment friendly in terms of their prime finish work. However then we’ve to say, all proper, they get a ton of repetitive movement. They get repetitive stress on these joints. How can we give them particular actions or just a little bit extra remoted, focused work for particular muscle teams that retains them wholesome in the long term? So a simple instance there could be give them just a little bit extra heavy [inaudible 00:03:12] strengthening work. Perhaps give them some plyo work, some vertical energy work, and get them able to go and construct a greater, extra environment friendly [inaudible 00:03:22].
Mike Reinold:
I like that. And I just like the idea of actually specializing in the calls for of the game. So two issues I’d say. The demand of the game, after which secondarily, I’d in all probability even add what are the widespread accidents within the sport that we’re speaking about to stop that harm? What are the commonest accidents you see? In order that approach you possibly can nearly reverse hack it. So, in case your sport tends to get hamstring strains, you’re in all probability going to do extra issues to get that extra resilient in your program right here. So I like the best way you phrase it. It begins with a superb coaching program. However I really assume if it’s only a good coaching program, it’s in all probability not so good as it may very well be. So who else has some ideas? I’d like to listen to Dave’s ideas possibly on the entire idea of possibly, typically it’s not a magical train, however possibly an harm prevention program is simply engaged on constructing capability. After which I do know possibly Dan might need some stuff too. So I don’t know. Dan, you wish to begin it off possibly?
Dan Pope:
Yeah. Sorry. I’m foaming on the mouth about this.
Mike Reinold:
[crosstalk 00:04:24]. Yeah, good. We are able to’t inform as a result of you have got a masks on, so we will’t see the froth.
Dan Pope:
Yeah, it may very well be COVID. I’m simply kidding. I don’t assume it’s.
Mike Reinold:
Not humorous. Not humorous. It’s not. It’s rabies although.
Dan Pope:
Yeah, it may very well be rabies. It may very well be rabies. Properly, I’m within the health world, so it’s just a little funky as a result of the coaching packages for my athletes, they don’t do a sport past form of understanding within the health club. So it’s just a little bit totally different. And I believe due to that, the health world may very well be just a little bit higher when it comes to creating an harm prevention program. And I believe you stated it proper on the pinnacle there. We now have to determine precisely how these accidents are occurring earlier than we begin making an attempt to use this blanket harm prevention plan, which doesn’t actually tackle any of the actual the explanation why individuals get damage.
Dan Pope:
So at the start, you’ve acquired to determine your sport and the place these accidents are occurring. So, when you begin fascinated with … I had an athlete the opposite day who had a pec rupture. And when you begin wanting via the medical literature, it’s imagined to be very unusual. I’ll inform you what. If you’re an influence lifting athlete, and when you’ve labored at energy lifting, pec pressure and pec rupture is definitely fairly widespread. Identical factor goes for the bicep. So we have to be sure that we’re creating an harm prevention plan that’s very particular to the the explanation why individuals get damage. It is also an overuse situation, it may very well be a loading situation, it may very well be that we don’t have mobility in the correct areas. One thing like Olympic weightlifting.
Dan Pope:
I do know individuals like to poo-poo flexibility because it’s one thing that may forestall accidents. And possibly in a discipline sport athlete it may not be the very best intervention to scale back the chance of getting, let’s say, a hamstring pressure harm, however when you don’t have the correct mobility to carry out an Olympic raise, you might need horrible ache in, let’s say, your wrist, elbow, shoulder, as a result of you possibly can’t get right into a entrance rack, you possibly can’t get overhead totally. So in my inhabitants, since there’s numerous Olympic weightlifting, I must do fairly a little bit of mobility work to scale back the chance of getting injured. So I assume I’m not including a ton greater than what you had already stated. I’m simply increasing upon it and simply ensuring that when individuals are making an attempt to create a prevention plan, there’s some actual thought in direction of how individuals get damage first and beginning to tackle these points, versus blanketly making an attempt to make somebody extra balanced, or do extra rowing and pulling. There are all these concepts of pop up into the health world which are supposed to stop accidents magically, however they’re not addressing the precise approach that folks get damage within the health club.
Mike Reinold:
I favored that too. And I believe we’re all saying that that idea is fairly dang shut, but when that’s all you consider in, it’s not sufficient. You need to perceive the precise calls for and accidents of the game. So Dave, I’d simply love to listen to your ideas as a result of I do know you’ve put some ideas on capability. And typically we don’t get damage due to one thing that occurs, however possibly it’s both underneath or over capability preparation, nearly to some extent. So how would capability go into an harm prevention program?
Dave Tilley:
Yeah, it’s fascinating and it’s additionally, sadly, a extremely a giant elephant within the room subject in our career as a result of all people right here who’s a supplier in medical or not include dad and mom or coaches or web gurus. They need the one finest train for low again ache. They need the three finest stretches to assist along with your knee ache. It’s not that straightforward. That is such a sophisticated, multifaceted situation. And truthfully, more often than not it comes all the way down to a more durable dialog about workloads and are you following a superb program? Do you have got actually good, fundamental approach? Do you’re employed on the fundamentals each single day? Do you have got persistence to undergo a number of adaptation cycles over months and years, not weeks and days? Folks need a fast, prompt repair.
Dave Tilley:
And so yeah, possibly mobility or power or management points, possibly there’s one thing you possibly can decide up. However 95% of the time, it’s going to be a a lot larger downside with the workload situation of their tradition. And I believe sadly, numerous instances individuals are simply pushing too onerous too quickly with youthful athletes they usually wish to exhibit for a scholarship or a showcase or one thing like that. And that’s a workload downside. You’re making an attempt to ramp up tremendous aggressively for one thing that possibly is just not a brilliant related objective in your long-term efficiency. And I believe I’m having extra of these more durable conversations round periodization and long-term athletic improvement and planning a superb workload over a 12 months and saying, okay, nicely what’s your largest competitors? When can we ramp as much as that? How are we going to ramp as much as that? What number of weeks, what number of months are we going to enter that?
Dave Tilley:
And I believe sadly, that’s a approach more durable for somebody to be affected person and to go gradual and do the right steps. And they also don’t wish to try this. And it’s actually onerous as a result of, once more, immediately gratification world, they wish to simply at all times be able to go 100%. And so, individuals need these fancy workout routines they usually need that fast resolution, three stretches for knee ache or this finest train for again ache, and I don’t assume we’re doing anyone a service once we attempt to go that route.
Mike Reinold:
I like that. Yeah. So I imply, once more, when you simply assume harm prevention packages are a practical coaching program, then I believe you missed the boat on that. What Dave form of stated, possibly you don’t ramp them up sufficient, so that you’re not getting ready them sufficient for his or her aggressive season. Perhaps you ramp them up an excessive amount of, or possibly you ramp them up too quick. And I believe that’s the opposite factor, is the tempo of getting them to their capability.
Lenny Macrina:
I believe it’s additionally a cultural factor too. For those who have a look at a number of the sports activities which are on the market, baseball is fairly nicely accepted now that it’s a must to power prepare at some capability in-season and out of season. After which we have been speaking about, in a earlier episode, about rowing. Rowers don’t actually prepare. They prepare by rowing. They don’t essentially are available and wish to have a program for an low season as a result of there actually isn’t an low season. Identical in gymnastics. Gymnastics, mainly, you don’t prepare since you’re going to get too cumbersome. You’re going to lose your flexibility. However baseball is, no, let’s prepare, and nearly to the purpose, coaching nearly an excessive amount of, I really feel. We now have children coming in which are wanting jacked. Dude, pump the brakes just a little.
Mike Reinold:
Lenny simply broke the web. Lenny simply broke the web.
Lenny Macrina:
Precisely.
Dave Tilley:
[crosstalk 00:09:52]. It took me six years to get there.
Lenny Macrina:
Yeah, completely. And also you’re making an attempt in gymnastics and Lisa’s making an attempt in rowing, or crew. And I believe there’s a cultural factor too, that’s being addressed as nicely all through the totally different sports activities.
Mike Reinold:
Superior. So good things. So bunch of issues that go into it. I want it was so simple as only a good coaching program. That’s your basis. That’s in all probability 80% of it although. However then there’s some extra particular issues you are able to do on prime to be even higher. And what? That’s the way you set your self aside, Tyler. That’s the massive a part of that, is that you would be able to set your self aside by being that individual there. Lisa, did you have got one thing transient?
Lisa Russell:
Might I add one little factor?
Mike Reinold:
Yeah, positive.
Lisa Russell:
I used to be going to say, not less than inside the rowing world, one factor that I’ve actually seen holds individuals again is numerous instances when coaches do develop some kind of power program or some kind of harm prevention kind stuff, it’s blanketed for your complete workforce. And so I really feel like, maintaining in thoughts clearly each athlete’s a person and all people strikes in another way and wishes various things, that that may go a good distance. And so once more, not having the magical train and even simply the set of harm prevention, we give this to all people. I believe being conscious of individuals’s variability and what people want goes a good distance too.
Mike Reinold:
That is smart too. All people could have a special factor that they want. So possibly they’re tight someplace, weak someplace, one thing someplace. I believe that’s a extremely good level, so I’m glad you added that right here. We didn’t even actually speak about that. It’s your particular person deficiencies and issues. So, good. So, superior. So, nice query. Thanks, Tyler. We are going to preserve going with these questions when you preserve asking. So head to MikeReinold.com, click on on that podcast hyperlink, and you could possibly fill out the shape to ask us extra questions. Not reply us extra questions. It’s not jeopardy. That will be fascinating. We should always try this one episode.
Dave Tilley:
three hundredth episode?
Mike Reinold:
300. We’re getting there. Superior. Thanks a lot. See you on the following episode.
