January/February 2019 - 19

We use the RAMP warmup:
* R: Raise core temperature and heart rate.
* A: Activate the appropriate muscle groups.
* M: Mobilize the joints with thoracic extensions,
shoulder rotations or yoga pushups.
* P: Potentiate the nervous system. This can be done
with explosive jumps to turn on the brain and prepare
the joints, tendons, ligaments and connective tissue.
3
.Moderate training volume. We hear it all the time:
. " Keep going, push past your limits, tired doesn't exist! "
These are mantras we throw at kids all the time. We want
tough, hard-nosed kids who go to battle every night.
Contrary to popular belief, this adage no longer holds
merit. Teams either have toughness or they don't. It's like
a seed planted, and the right coach can come along and
foster further growth. Some athletes will never possess
true toughness, no matter what you make them do.
One thing coaches can control: training volume. Don't
practice for two to three hours, send players to the weight
room, then make them wake up at 6 a.m. Quality is king
when it comes to improvement. I would rather train two to
three times each week with high focus, quality and energy
than have athletes train everyday with half the effort.
This also holds true with practices. During the season,
the primary objective is to win games. You don't win with
tired, unmotivated athletes. Always chose quality over
quantity. Coaches should address their priorities within
the first 60 to 75 minutes. That's the best time to get the
athletes' undivided attention and best effort.
4
.Preach proper nutrition. Very few athletes know
.how to eat intelligently for long-term success. This
doesn't have to be complicated.
A common mistake I see is eating less instead of
more. Eating less is a good way to lose weight, but that's
not what we want during the season. We want athletes
to maintain weight as best as possible. A caloric deficit
means the muscle, tendons, ligaments and connective
tissue that were strengthened all preseason are now
wearing away.
Here are my seven rules for proper nutrition:
1. Eat every three hours, regardless of hunger levels.
2. Get lean protein at every meal.
3. Eat healthy fats every day while avoiding all
hydrogenated/transfats.
4. Breakfast, pre-workout and post-workout (or game)
meals are the three most important meals.
5. Eat lean protein before bedtime.
6. Eat fruits and vegetables often.
7. Limit the intake of high fructose corn syrup and
other processed foods.
5
.Develop an off-day protocol. Every day should
.have an objective. This includes strength training,
practices, games and recovery days.
I've worked with close to 1,000 high school basketball
players and trained some of the nation's best athletes in the
weight room. Yet I've only seen five to 10 teams that have
built-in recovery days in their programs.
Don't mistake a " recovery day " for doing nothing.
Dedicate one day of the week to the following:
* Perform the first three parts of the RAMP warmup.
* Create a 10-minute stretching/mobility routine for
athletes.
* Only host a walk-through practice.
* Have athletes only put up shots.
It's a simple but effective plan, and athletes will thank
their coaches for it.
Adam Menner is the head of basketball performance
and operations manager for Varsity House Gym. Find
him at www.varsityhousegym.com.
WINNINGHOOPS.COM 19
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January/February 2019

Table of Contents for the Digital Edition of January/February 2019
