87 - Travis Hash: Absolute Sports Performance

BMBB store - https://stores.bjscustomcreations.com/better-men_better-ballplayers/shop/home

Bio

• Director of S&C at Absolute Sports Performance (2018 when opened)
• Loyola Blakefield Baseball S&C coach
• CCBC Dundalk Baseball S&C
• Personal training background, even since HS - graduated HS with certified personal trainer 
• CSCS certified - 
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Notes

• Younger the person the easier it is to recover
• Train, recover, and compete in the sport
• 48-72 hours recover before next competition
• Communication for best program about what the week looks like, days off we take advantage for work
• Athletes will typically be sore from increase volume
  • Can handle high weight less reps with not too much soreness
  • Eccentric lower part of the lift provides from soreness than concentric
    • RDL (eccentric) vs Hip thrust (more concentric)
    • Limiting range of motion - back squat - using box with limit range of motion
• The best overall strategy to mitigate soreness is to consistently train
  • Bowling analogy - if you just go once in a while you will be sore
  • Stay in the weightroom
• Be able to adjust your plan, based on life! Have to be flexible
• Online, remote programming options
• Have separated season 
• Under-development or over stress
• Have a system in place for different levels of movements and commitment
  • Tier
    • Foundations of movement - squat, hinge, push, and pull
      • If we do not have these movements we can’t move on
    • Accumulation block - build up so we can build  
      • Higher reps 
    • Strength block  - maximal output
    • Power and speed 
• Peak with power and speed as we enter the season
• During season we are maintaining strength and power/speed blocks
  • Sprint work, plyo work, strength work
  • Above 80-85% 
• Rating of perceived exertion (RPE) - finding a weight to find a pretty good gauge
  • Essentially finding his 3 rep max
  • Rated 1-10; 1 - dynamic warmup, 2-5 very light weight, 6 - 4 or 5 left, 7 - 3 reps, 8 - 2 reps, 9 - 1 rep, 10 - max
• The real coaching comes into managing work loads and intensity
• Plan for the things you can plan for
• You need an assessment but it needs to make sense for you!
• Do not just copy and paste from big programs
• Take pieces of assessments that will actually help and you can use and know
• 10 different movements
• Performance test with Hinge, Jump, sprints
• Ncaa has data that you can compare with your data to see what average athlete can do
• What does the average of this team really need?  What are the most lacking?
  • Build around that weakness
  • During phase 1 individual attention for specific patterns
• How you cue (verbal talk) and prescribe weight to each athlete is the best way to individualize
• Have a reprotirs of cues and rotate through each as best you can for each kid
• Re establish the foundation and based on the assessment determines how long we need to focus on the movements
• Weights and intensity can help determine the individualization
• Individualizing the weight and intensity is best way to see results in team
• RPE helps the player determine the best weight for them (become their best coach): automates the process
• As a coach you need to be there and talk to see if we need to increase or decrease weight. Be there, be honest!
• Bar speed, velocity based training, which correlates bar speed to intensity
• Assessing athletes every single day: RPE, movements, moving weight, soreness
• Program set weeks we will deload
• 3 weeks strong (RPE increase each week), 1 week deload (week 1 RPE)
• Checking with your athletes each day to gauge intensity - check numbers and communicate and adapt plan
• Track as much as you can
  • Assessment you can handle - pick what you think is important to get baseline, and assess them periodically
• Record weights and have a training card that has a long term plan - write weights and sets
• Foundational movements are still foundational even with arm care
• Arm care (accessory work, you have to strong in the foundational movements to support your arm) 
  • Rotator cuff strengthening - j bands, 
  • Scap strengthening - good ROM and stability!
    • Landmine presses
    • Full ROM on rows
  • Timing - up tosses, med ball drops, shoulder tube, tramp work
• Whatever you are assessing it should matter for the sport
  • Lateral jump - single leg force production is important for baseball
    • Split squat, lateral lunge, 
    • Rate of force production and velocity
• Pre and post activity questionnaire - sleep, soreness, stress, perception of lift, 
• @hashsportsperformance on Twitter and Instagram
• www.absolutesportsperformanceMD.com
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