Today, I want to highlight some of the work I've done with the CUTtheNETS basketball training program and discuss the my paradigm for strength and conditioning for not only basketball athletes, but all athletes in general.
Developing solid basketball fundamentals are essential to individual player success. As a result, CUTtheNETS™ implements advanced concepts, methodologies, and learn-by-doing instruction necessary to teach today’s highly competitive game. Our experienced, highly qualified coaching staff creates and maintains a disciplined program culture ideal for serious athletes.
I met owner of CUTtheNETS™, Will Burkholder and his wife, Tamara, at another facility where I trained them both individually for personal training. In the frame work of our personal training sessions, Will became of my background in Strength and Conditioning training for athletes and my particular love for basketball.
Since Will was working with me as a client, he understood the importance of supplementing resistance training with general skills training in developing a better athlete than either two on their own. After many talks and meetings, Will, myself, and another Fitness Professional colleague of mine put together a Group Strength and Conditioning Program for his D League athletes (boys and girls, grades 4-8). We took before and after metrics in areas such as strength, power, agility, quickness, and speed; and we showed in improvement in all the athletes that participated in the program.
In addition to the Group Training, I also worked individually with basketball athletes from D League all the way to college athletes.
“Since 2006 Darryl Perrilloux has been a tremendous asset to the CUTtheNETS basketball program. Not only have our college athletes benefited from his knowledge & expertise…but our younger, less experienced players have also excelled with Darryl as well. I strongly recommend Darryl and DMP Fitness services for any serious athlete looking for results.”
- Will Burkholder / Owner - CUTtheNETS / Former Assistant Men’s Basketball Coach - UNC Charlotte
VertiMax's patented jump training technology is specifically designed to increase power in all phases of the vertical jump. By simultaneously targeting explosive leg power and arm swing velocity athletes can now maximize their vertical lift component and get unmatched vertical gains.
VertiMax offers speed training technology that can apply resistance to the gluts, quads, calfs and hip flexors at the same time while sprinting. The result is off the chart acceleration and top-end gains for any athlete.
ertiMax's cutting edge training tools to provide athletes training advantage by allowing you to adapt your movements based on the demands of your sport.
Olympic training is an athletic discipline in which the athlete attempts a maximum-weight single lift of a barbell loaded with weight plates.
The two competition lifts in order are the snatch and the clean and jerk.
In comparison with other strength sports, which test limit strength (with or without lifting aids), Olympic weightlifting tests aspects of human ballistic limits (explosive strength); the lifts are therefore executed faster—and with more mobility and a greater range of motion during their execution - than other strength movements.
Metabolic conditioning simply refers to structured patterns of work and rest periods to elicit a desired response from the body. The tools involved can include running, jumping, kettle bells, battle ropes, sand bags, ladders, etc... This desired response is usually to maximize efficiency of a particular energy system. The body has several different methods of getting energy.
The Immediate System
Commonly referred to as the creatine phosphate pathway, think of this system as the fastest and most powerful method of getting energy. It’s mainly utilized when performing power exercises that last less than 10 seconds (think Olympic lifts and sprinting). More important than the duration is the recovery time. This system (since it’s so quick and powerful) takes around three to five minutes to fully recover.
The Long-Duration System
Often referred to as the aerobic system, this long-lasting energy system can go for hours upon hours of easy to moderate intensity work. Since we have almost limitless amounts of fuel for the aerobic system (fat), it can recover in a matter of seconds.
With the three major pathways outlined, keep in mind that there is always interplay. No one sole pathway is working at a time. Throughout a workout, each system is contributing to some degree; however, certain work to rest ratios call upon one primary system.
Your Metabolic Conditioning Circuit
The purpose of metabolic conditioning is to maximize the efficiency of a particular energy system to perform better in sports or develop your desired physique. One added benefit is the increase of caloric burn even after the workout is finished. Such a high intensity during the session increases EPOC (exercise post oxygen consumption) and leads to a higher resting metabolism for the next few hours.
Why is it important to pay attention to sports nutrition? The right fuel can help you optimize your training and reach your personal best — or at least finish upright and feeling good.
Here are a few suggestions to get you thinking and perhaps retooling your drinking and food habits during your training. These tips are for those training more than an hour a day.
Dehydration will compromise performance. Drink fluids, mostly water, during and between meals.
- Pre-workout. Drink enough that you can comfortably exercise.
- Post-workout. Weigh yourself pre- and post-exercise. For every pound of weight (fluid) loss, drink 16-24 ounces.
Carbohydrates are the primary fuel for your muscles. The longer and more intense the exercise, the more carbohydrate your muscles need. Are you eating nutritious carbohydrate foods at each meal and snack? Examples include fruits, grains, such as cereals, breads, pasta, rice, quinoa or barley, and starchy vegetables, such as peas, corn, and potatoes, as well as milk and yogurt.
- Pre-workout. Eat a carbohydrate-rich snack or small meal, depending on timing and tolerance.
- During workout. Drink a sport performance drink, or eat a small amount of carbohydrate. Some people like the convenience of sport gels or similar products.
- Post-workout. Drink a high quality protein/carbohydrate-containing beverage soon after finishing. Including protein with carbohydrate following your workout will aid in muscle recovery.
We also help with creating more specific advice tailored to your body size and training needs.
In closing, I hope that gives you guys a good idea of the type of work I've done for CUTtheNETS and how I approach training athletes in general. If you're a parent that has an athlete that you want to help take to the next level or if you're athlete yourself, and you're looking for the extra edge on your training, please contact DMP Fitness today.
Also if you're interested in Basketball skill training, please contact Will at CUTtheNETS .
note: images in the article are stock images.
Until next time - ENVISION, BELIEVE, EXECUTE and SUCCEED
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