Strength & Conditioning

Logan Bastedo Weightroom

Strength & Conditioning Philosophy
The program is designed to help improve your performance on the field, reduce the chance of injury, and reach your individual full potential. We do Olympic-based lifting and use multi-joint movements with a focus on speed. We don’t train to develop bodybuilders, we try to create fast-twitch muscles and improve fitness and flexibility.

Improving Sport Skills
There are two requirements necessary in order to increase your efficiency at performing sport skills:  practice the motor skill and strengthen the major muscle groups used.

You must literally practice the motor skill (throwing, catching, swinging, swimming, running) for thousands and thousands of repetitions. Each repetition must be done with perfect technique and performed at game speed so that its specific movement pattern becomes firmly ingrained in your “muscle memory.” In order to improve your skill, you must be as fresh as possible; you cannot improve if you are fatigued. Do your skill work in sets (i.e. 10 throw/catch, 10 ground balls, etc.). Remember, technique is the first casualty of fatigue.
 
You must strengthen the major muscle groups that are used during the performance of that skill. A stronger muscle can produce more force. If you can produce more force, you will require less effort and be able to perform the skill more quickly, more accurately, and more efficiently. Remember, practice makes perfect…. but only if you practice perfect.

Nutrition Handout