Folks,

I realize that I am slowly becoming the Mike Boyle of this forum by bringing up esoteric ideas, but I assure you that they are relevant. To me, at least.

Right now I'm training on a SS-type workout for advanced novices; I'm squatting heavy twice a week, deadlifting once, benching twice, and doing lots of vertical and horizontal pulling as they benefit my sport (baseball, particularly pitching) greatly.

My squats are beastly (3x5x360 and only improving at bodyweight 250-255) and I love doing them, but sadly I have baseball tryouts on March 6th, 13th, and the 27th. Recovery is already a bit of an issue as I walk around with a constant "pumped" lower back, and though it doesn't bother me in day-to-day activities, it's probably not helping when I have to display my strength as power (hitting, throwing, fielding).

Here's what I think needs to happen to be ready for tryouts:
-A real focus on skill work (2-3 times a week)
-A deload to be fresh for the tryouts

While I am progressing quite nicely in the squats and I want to continue to do so, it's more important that I deload properly and not have all this accumulated stress going into a tryout where I can't give 100%. My fastball velocity is already at previous levels despite being in "regression," so I really look forward to scaling the workload back and seeing where I'm at.

My knowledge of dual factor theory is academic in nature only and I haven't trained anyone that's made it as far as I have in eight months (near-intermediate status). Your advice is needed on the topics above.

I'm not so worried about my pitching that I need to refine control or command; essentially what the scouts are looking for is fastball velocity and whether or not I can throw it for a strike. I have both of those taken care of for the level I'll be playing at, but I just need more reps on the mound and lots of long toss for conditioning and motor skill burn-in reasons.

My current workout template looks like this:

Mon:
-Weight Training: Squat, DL, GHR
-Skill Work: Bullpen, soft toss hitting

Tues:
-Weight Training: Bench Press, Rows, Push-Ups superset Chin-Ups
-Skill Work: Batting practice, light throwing

Wed:
-Active recovery. Will begin running 1.5-2.0 miles starting this week.

Thurs:
-Weight Training: Squat, Clean, One-Arm Suitcase DL

Fri:
-Off

Sat:
-Weight Training: DB Bench Press, DE Box Squats
-Skill Work: Grounders, flyballs, long toss
-Metcon: 5 min or less, light-medium resistances

Sun:
-Off, occasionally light throwing or light cardio

Interspersed in all the workouts are the standard mobility/flexibility things and Pallof Presses and the like; nothing worth noting wrt recovery issues.

No real ideas on when I want to scale it back except for thinking about starting a progressive deload on Feb. 22nd and reducing my heavy squats to 1x/week and moving the DL to my other lower body day.

Thoughts?

I also would like anyone to chime in with their thoughts, not necessarily just the ones who have experience in this. Input from novices with a bit of experience is welcome as all viewpoints help me to consider my options and might make me think of a good idea related to the issue.

Isn't de-loading way less important for a novice?

I obviously don't know anything about this, but it doesn't seem like a significant time de-loading would be necessary before an event, even for an advanced novice.

I am interested in what the correct answer here is.

Edit: In before quoting me + nameonthecakeavatar.jpg

I'm also wondering about this wrt to highly skilled events vs less skilled events.

The problem is twofold:

1) I can't throw at 100% when I squat heavy ass weights twice a week
2) How do I modify my weight training to maintain strength levels or even put up 5 lb./week gains in the squat throughout the entirety of March

There's essentially no way I can squat that much in March and throw or hit on Saturdays with anything approaching my true talent level, which is a real problem.

I agree that deloading for the basic dual factor theory of reducing/eliminating accumulated stress to show your fitness gains doesn't make much sense for novices, but we're talking about a month-long modification given the tryout structure. I figure a full deload going into the first tryout with a slow ramp up over the month might be best, but I'd like to hear other opinions.

I think you can afford to deload longer than a lifter would deload for a meet since I'm guessing the small loss in strength that may occur will be more than offset by being fresh for your sport. It's better to start too early on the deload than too late, since you have a specific event (tryouts/camp) that you want to be peaked for.

I agree on the better too early then too late. This based on nothing scientific but having built up many times for competition and currently doing so.

I've found that when I carried more lifting further into/closer to competition and didn't allow for enough time to translate that gained strength to skills, the end result was diminished speed and functionality.

This is why we often in boxing try to get our heavy lifting in earlier in our training camps, then the closer we get to competition begin switching more to plyometrics and skill drills. To eventually all skill drills before complete rest. The goal to take that gained strength, make and adapt it into form and technique. Will the strength decrease some? Likely from what it would if we continued to heavy squat and DL etc. But the result when done properly is better form and movement, stronger and specifically for us, better speed and coordination. In a perfect scenario we have balanced it exactly right and it all comes together and everything peaks, cardio included, and meets with enough rest to have your brain wrap around it all, with confidence some days ahead for mental preparedness.

Your situation is different in that we build up for one or a few very short, intense periods of exertion so take this for whatever it is worth.

kyle,

Take a look at EC's Max Strengh with a focus on two things. Each 4 week phase has a deload week with lower volume (sometime through reduction or elimination). This is part of the general volume undulation, and works great past the novice stage (tbh, I would deload even a novice after 8-12 weeks if reqd).

More pertinent to your post though, is the tapering in the last phase which preps you for testing. Notice the switch in movements and the elimination of some two weeks prior.

Here is a Link to a workout I am going to try out real soon. It is geared towards young athletes and has an "In season" and "Off season workout". Check out the "In Season" workout at the bottom, it may be just what you are looking for. Although I believe it is geared towards football players you don't have to use the exact workout, maybe just some of the principles he uses.

http://www.defrancostraining.com/art...rds-part3.html

Hrm, this is embarrassing. I own this book and have read it many times and recommended it to many others. I totally missed that there is a scheduled deload in each four week phase. Silly me.

That answers my question wrt the deload heading into the tryouts, but I'm now trying to figure out how to schedule workouts throughout the month of March. This is part of an overarching problem which involves in-season training. Fortunately I have the luxury of eliminating nearly all pressing from my workouts in-season due to sport-specific needs, so it shouldn't be too hard to continue to progress or maintain my squat/deadlift numbers. I'll probably drop the volume and go with heavy triples for those two lifts and increase the GPP work.