051: How to Train on Gameday, Does 1RM Squats Improve Vertical Jump, Thoughts on Contrast Training
Aug 1, 2023
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The podcast discusses training on game day, injury rates in sports, and whether 1RM squats improve vertical jump. They also explore the concept of contrast training and its potential benefits and drawbacks.
Training on game day helps in consolidating the stress window, allowing for better recovery and preventing sleep disruption.
The modern basketball game's increased intensity and demands lead to a higher risk of injuries, with non-contact movements like Euro steps and crossovers putting increased strain on the body.
Factors that contribute to higher one rep max may not necessarily transfer to vertical jump, highlighting the need for specific training to improve vertical jump performance.
Deep dives
Training on Game Day
Training on game day helps in consolidating the stress window, keeping high days high and low days low, allowing for better recovery. It also helps in releasing post-game energy and preventing sleep disruption.
Injury Rates in the 90s vs. Now
Injury rates are higher now due to increased year-round grind, starting from an early age with intense AAU and skills training. The game itself has become more demanding with complex movements and high minutes played, leading to greater stress on the body.
One Rep Max and Vertical Jump
Improving one rep max does not automatically increase vertical jump. Factors that contribute to higher one rep max may not necessarily transfer to vertical jump. There are distinct categories of factors that have no impact on vertical jump, factors that can potentially transfer, and factors that can hinder vertical jump performance.
Increased intensity and demands of the modern game lead to more injuries
The intensity and demands of the modern basketball game have significantly increased, leading to a higher risk of injuries. The game now involves more non-contact movements like Euro steps and crossovers, which put increased strain on the body. Rule changes and play style shifts have resulted in a 30% increase in drives to the basket and a 20% increase in dunks since 2013. These statistics correlate with a higher risk of injuries such as ACL tears and hamstring strains. The compressed schedule and lack of proper recovery time between games exacerbate the problem, as micro trauma accumulates and leads to long-term issues.
Declining recoverability due to poor nutrition and lifestyle factors
Recoverability, the ability of the body to recover and heal from sports-related stress, has declined in recent years due to various factors. Poor nutrition, characterized by low-quality food, inadequate protein intake, and lack of essential micronutrients, hinders the recovery process. Dietary myths and trends, such as the vegan or keto diets, have led some athletes to adopt suboptimal nutritional practices that do not support proper recovery. Additionally, lifestyle factors like inadequate sleep quality and quantity, increased stress levels from social media and constant comparison, and the pressure to train more have further compromised recoverability. These factors collectively contribute to increased injury risk and limit the longevity of athletes' careers.
