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Programming

Content specific to exercise protocol and design.

Posted by on in Programming

Advanced Periodization & Team Sports

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Posted by on in Programming

We have had the unique experience of training multiple populations at DSC.  Although hockey is our niche, we have had the opportunity to train a diverse number of field sport athletes, motor sport athletes, and most recently Olympic caliber freestyle wrestlers.  Our goal for all populations, regardless of sport, is to provide a safe working environment and deliver tangible RESULTS!  Bottom line, we are not “married” to one-way of doing things.  We are “married” to best practice. 

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Posted by on in Programming

There have been several instances in the past where we have had guests visit DSC to watch us train our athletes in large group settings.  Many times Coaches will comment after the session about our plyometric component of program design.   “Those aren’t true plyometrics are they?” and I will indeed nod my head in agreement.  True plyometrics seek to take advantage of the Stretch Shortening Cycle using elastic energy stored in the tendons.  This is accomplished with minimal transition time (.15-.20 seconds) between eccentric stretch and rapid concentric contraction.  In other words, minimal ground contact!  A quick stretch excites the muscle spindles (which act as neuromuscular stimulators communicating with the brain telling it how hard it must contract a muscle to overcome a load).  We do progress our “jump training” into true plyometrics, but we don’t start there. 

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Posted by on in Programming

The role of a strength coach is three fold:  1.) Do No Harm, 2.) Reduce Injury, 3.) Enhance Performance.  With the additional use of several biofeedback markers such as HRV (the state of the autonomic nervous system) and vertical jump (the state of the central nervous system) qualified coaches can more accurately prescribe stress to their respective populations.  There are plenty more markers to utilize, but we use these for convenience/economy in our small and individual groups at DSC.

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Posted by on in Programming

At Donskov Strength and Conditioning we have the unique opportunity of training athletes of various training ages (Beginner, intermediate and advanced athletes’ populate our programs).  As our business has grown over the years, so too has the number of athletes’ considered intermediate/advanced (4-5 training years) based on experience and years “under the bar”.  With this demographic, comes different programming variables.  No longer can these athletes make gains with progressive overload by simply adding 5 pounds to each side of the bar.  The load needs to fluctuate and “wave” allowing for periods of brief intensity coupled with periods of lighter dosing.  Our waves at DSC are three weeks in length with total volume dropping 40-50% in the final week to “realize gains” and stay fresh.  Here is how a single wave may work:

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