FAQs - Athletic Development Program

 Just wanted to share some questions about the training program I’ve been talking about the last couple of days:  [Cody Roberts Athletic Development Program ($50 Off expires tomorrow at midnight)](.  It’s a program that develops athletes into players with dominant strength and movement, focusing on: - Mobility - Flexibility - Movement efficiency - Change of direction ability - Balance - Foot speed - Core strength - Body control And below you’ll find 7 common questions and their answers we get about the program:  What do I do after I finish the 12-week program? Are there any adjustments needed for girls to do these workouts? What if I notice mobility issues? What if I feel pain or discomfort during a workout? Should I still work out if I’m injured? How should I use this program if I’m already training at school or with a team? What should I keep in mind for this program to be effective?   ---------------------------------------------------------------  1. What do I do after I finish the 12-week program?  You can do a couple of things:  If you’re a patient person and motivated to re-run the program to see and feel the progress you’ve made from the first time, then go back to the beginning and re-run it because it will be much more productive after you’ve been through it once. You’ll know what to expect and what to do better and differently. Then you can determine when you’re ready to move on to the other workouts. However, if you’re looking for more variety and want to attack the same goals in a different manner, then I think the other workouts that are included give you the opportunity to get more advanced rather than more intense. The additional 12-wk programs can serve as a progression that can further expand your athleticism.  2. Are there any adjustments needed for girls to do these workouts?  Even though there is a physiological difference between a young woman and a young man at this age, strength is vital for both groups, as is focusing on technique and not necessarily load. Strength and technique will improve performance ability as well as durability on the court.  Also, a lot of times ACL injuries occur because females need to to build proper movement mechanics and proper strength. Ideally you start that training between the ages of 12-14, but it’s also never too late to develop that strength when we talk about that Pyramid of Development. Dedicate time - even if it’s 1 day of the week - to focus on movement/coordination efficiency and strength.  3. What if I notice mobility issues?  Hip mobility issues are a common problem. Frequency is how you attack changes in mobility. Hit it 3 times a day - morning, during training, and before bed. Holding positions for 30 seconds to 2 minutes is how you create lasting change, and then you can focus on getting stronger.  4. What if I feel pain or discomfort during a workout?  Take a step back, do the exercise that preceded it, and understand where the pain is coming from. It could be a technique issue. You should also learn the difference between discomfort and real pain. Don’t push through real pain.  Soreness is going to happen. Don’t make your decision about your training until after you’ve warmed up to give your body a chance. Getting the blood warmed up and circulating helps make soreness disappear so you can have a productive training session. Workouts should also be separated by 48 hours so your body can repair and recover.  5. Should I still work out if I’m injured?  If you feel a pop or pain that you don’t recover from, make sure to seek out a professional (medical doctor or physical therapist) so you can recover. You want to make sure not to impact your development or hurt yourself when it matters most - during the season.  6. How should I use this program if I’m already training at school or with a team?  This program is all-encompassing. It covers everything from speed and explosiveness, to plyometrics, strength training, and core development. So if you are already training, use this program to fill gaps. Don’t add on more.  Are you doing speed training? Are you getting proper locomotive development? Do you have some sort of plyometrics involved? Are you doing strength overhead? Are you doing pressing and pulling? Find the things you aren’t doing and layer those in.  More is NOT better. Better IS better.  7. What should I keep in mind for this program to be effective?  1 - Consistency: Making sure you are training consistently at a proper level. Follow the workout plans and you’ll see improvement in a timeframe that’s healthy for your body. Results come from steady, incremental progress.  2 - Patience: Don’t expect too much too soon; allow the training sessions to build over time, making small improvements. Focus on technique and steady progress over time.  [Read more about Athletic Development and lock in your $50 OFF Discount here (ends tomorrow).](  All the Best,  Joe Haefner Breakthrough Basketball  This email was sent to {EMAIL} because you indicated that you'd like to receive emails and updates from Breakthrough Basketball on 2016-12-16 05:42:39. If you don't want to receive such emails in the future, please [Change Your Email Preferences]( or [Unsubscribe All]( Copyright © Breakthrough Basketball, LLC. All rights reserved. Breakthrough Basketball, LLC. | 5001 1st Ave. SE, Ste 105 #254 | Cedar Rapids | IA | 52402 [email.gif]  .   It’s our mission to build a strong community centered around basketball, personal development and most importantly - fun! 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