Have you ever experienced a “blah” feeling at the onset of a competition? Despite being completely recovered and ready by all other indicators? Have you wondered what the deal is with that?
If you choose to use strength or strength-speed lifts in your priming, make sure you get the volume and load dead-on! Not a lot of room for error with this technique.
Are you a coach and find your team to be flat the first 10-minutes or so?
Well it could be that you have missed out on an underutilized, but quick and easy, method of precompetition preparation. The strategy is called Priming.
It is simple and you can easily implement a priming workout to help you or your team pull out of the early competition slump.
Game day lifts have been used for a long time - especially by athletes in sports that have multiple competitions in one week. But, to execute a true pregame LIFT you really need to be certain that the athletes are extremely well trained so that you can garner the proper effects. If you go too far, you could add unnecessary fatigue that may impact performance.
Hey! Is this like Russian Roulette for game day prep?!? The stakes are high and we have no idea what will happen?
No, c’mon, I wouldn’t do you like that!
Staying true to my ultraconservative loading parameters, I suggest that if you’ve never used Priming techniques previously (or are working with a relatively untrained group of athletes - like high school athletes!) that you start off with body weight and medicine ball work.
And taking it one step further, you will also try to limit the eccentric load as much as possible.
The goal of priming is to fire up your central nervous system and get your body ready to GOOOOO for your next workout.
Here’s a sample program that is on the lighter end of the spectrum:
Be sure you/your athletes are thoroughly warmed up before starting and be sure to target similar movement patterns to the exercises you’ve chosen, too:
Box Jump 3x3 (rest :90)
Medicine Ball Chest Push with Step 3x3/leg (rest :90)
Partner Side Throw (light toss) 3x3/side (rest :90)
Set box height appropriately to ensure an easy, soft landing - we’re not trying to set any records.
Allow the ball land on the floor before resetting for the next rep.
A light partner toss is all that’s needed. Notice how the back hip is loaded as the ball is received.
To achieve the targeted benefits, each exercise needs to be done with focus, precision, and power! Avoid circuiting exercises and enjoy a leisurely rest to fully power-up before the next set.
Place this workout the morning of a night competition or the day before a midday game and enjoy a new feeling of readiness when it counts.
Since you’re here: We have a small favor to ask! At SAPT, we are committed to sharing quality information that is both entertaining and compelling to help build better athletes. Please take a moment to share the articles on social media, engage us authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics.
Thank you! SAPT