Strength

Return-to-play / return-to-sport criteria

Treat the return-to-sport tests as a floor, and keep rehabbing after you pass.

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Acute:chronic workload ratio

Stop training to your load ratio. It doesn't predict who gets hurt.

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HRV-guided training

Let this morning's HRV pick today's session. Bin the plan on the fridge.

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Overtraining markers

Stop buying cortisol panels. Overtraining shows up as your lifts falling for weeks.

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Tapering

Halve your training volume for the two weeks before the race. Keep the pace.

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Deloads

Take the light week when your top set drops, not when the calendar says week four.

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Proprioceptive / balance training

Balance on one leg while you brush your teeth. It's ankle insurance.

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Sprint mechanics & resisted sprinting

Sprint to get faster. Keep the sled light enough that it still looks like sprinting.

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Contrast / post-activation potentiation

Put a heavy set before your jumps, then rest properly or don't bother.

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Olympic weightlifting

Do the Olympic lifts to get good at the Olympic lifts. Not to jump higher.

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Plyometric training

Jump twice a week. It's the cheapest power you'll ever buy.

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