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Modify on the Fly | Boddicker Performance

Filed under: coaching, injuries

Modify on the Fly

by on Mar 30th, 2009

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I hate missing reps, I hate not completing work outs, and I can’t stand missing them completely. While that’s fine and dandy, there are times when it is absolutely necessary to modify training sessions for a given day. Today I am going to give you a bit of insight on when I feel like modifications to the training plan are acceptable.

1.) In the event of a serious illness. If you’re in bed with a fever and GI issues, it would behoove you to stay there. However, if you have the sniffles and are otherwise okay, I highly recommend at least warming up and doing something to maintain consistency.

2.) You just don’t have it. Say you’re out for a batch of 600s at 3k race pace and you’re getting through 400 alright, but your last 200m is falling to 5k pace. If it’s really early in the training year, I’d probably be okay with staying the course of 600s, however, if it is in-season, I’m going to drop the athlete down to the 300-500m range at the same pace. If we are really concerned with total volume, we can add a few reps at the end, provided the athlete is ready to handle extra loading.

3.) You’re movements look like garbage. This one applies especially in the gym. If you go in with the intention to do some heavy snatches, and load the weight up to about 90% of last week’s effort for the first set and you don’t have it, we’ll drop the load. If a movement still looks bad or the athlete is weak, we’ll switch to something on the fly. Maybe we’ll unload the bar and do some technique work or maybe we’ll change exercises all together.

4.) Pain. If at any point pain is experienced, we’ll scrap whatever movement we are doing. If it’s pain during running, we’re not going to run. If it’s pain in a strength or power exercise, however, first we are looking to modify form to get an athlete out of pain. If form looks good, then we’ll look into switching exercises. If a back squat is causing low back pain, first, we’re going to make sure the athlete isn’t getting excessive rounding of the lumbar spine. If it is, we modify the form. If it’s not, we switch to an exercise that’s easier on the back like front squats or even a unilateral variety. If pain still exists after switching exercises, we’ll scrap the movement entirely for the day.

Am I missing anything?

Carson Boddicker

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