Yesterday during gym training, I told one of my girls who is going on to play soccer at a D1 school that she can expect to strength train like she is with me now with her college strength coach DURING THE SEASON 1-2x a week.
And these in-season lifts are usually only just 4-5 main lifts.
There will be a block 1 lift (squat or hex bar deadlift), then block 2 (maybe a single leg movement, split squat/sl rdl/single leg box squat, skater squat), followed by an upper body pull (pull up or row) or push (dumbbell bench or overhead press). And maybe a plyometric exercise.
That’s literally it.
Sports parents, it’s not about more.
College strength coaches don’t do excessive volume, and they definitely don’t do circuit training and a ton of stations with back-to-back nonsense with just 10lb dumbbells..
They do less, but they do less BETTER. They REST in between sets to get a true strength adaptation. They put more weight on the bar over time. They do a few sets of plyos so the quality and speed is there. Plyos are a highly advanced skill. You don’t need to do hundreds of contacts circuit style to the point of exhaustion. That’s not true plyo training.
Anyway…
It’s not about quantity and looking busy or like there’s a crazy workout.
College strength coaches do the basics.
They focus on getting athletes an adaptation from training.
It’s intentional, focused and progressive.
They slow things down and TEACH and make sure girls are putting more weight on the bar over time so they stay robust.
They make sure plyos are actually done well.
Their speed sessions are a quick, max effort workout done before a team practice.
It’s simple and focused for the health and performance of the athlete.
Do less, but do less BETTER.
ABOUT THE AUTHOR
Erica Mulholland is a former college 3x All-American soccer player and now Hall of Famer from Johns Hopkins University. She holds a Master of Science in Exercise Science and is a Certified Strength and Conditioning Coach, who has been helping female athletes of all sports with speed, agility, strength, power, and conditioning for 14 years. She is also the author of the best-selling book Female Athlete High Performance.
Work with Erica in Lutz Florida for speed, agility, and strength training: BOOK ASSESSMENT HERE
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