Summer Work Outs: What your strength and conditioning coach want you to know

With summer work outs starting soon, there are plenty of do's and don't's of working out before the season begins. While some athletes take it upon themselves to take care of business and some athletes form groups or have coaches to guide them before rejoining their teams, there are still things they should know about what their coaches expect of them. VYPE DFW was given the opportunity to talk to Nolan Catholic coach KJ Williams to discuss the do's and don't's of summer workouts.

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VYPE: What are the "do's" of summer workouts?
Coach Williams: Getting all the athletes together to know each other all season long. They make up a lot of different personalities and summer allows the athletes to get to know each other prior to competition. Teaching how to lift the proper way is Key #1!

VYPE: What are the "don't's" of summer workouts?
Coach Williams: Don't miss too many days! You're preparing your body for a tough season; you want to be consistent in your work. Don't lift too heavy too soon- a lot of times kids like to rush into heavy weights before they need to. Make sure they know how to lift correctly before trying to lift heavy.

VYPE: What is one thing you try to steer athletes away from during the summer?
Coach Williams: Junk food! The summer is the time when everybody's at home and junk food is ready and available. I try to tell my guys to eat clean as best they can during the summer.

VYPE: Best tip for staying at peak performance even through the long off-season?
Coach Williams: Consistency! The more you do it, the better you'll be- that's with anything. Stick to your goals and plans.

VYPE: What is one thing- if nothing else- you hope athletes do during the summer to prepare for the upcoming year?
Coach Williams: The seven mental components of peak performance- 1. Effort 2. Concentration 3. Confidence 4. Poise 5. Intelligence 6. Teamwork 7. Leadership.

VYPE: What are common mistakes you see athletes make during the summer?
Coach Williams: Poor rest and hydration. Sleep aid and hydration are vital to the body's ability to repair muscle and build muscle cells. It's important that you get the right amount of rest and consistently hydrated the body.

VYPE: What's the best way to get ahead of the competition?
Coach Williams: To be your best self! Your main competition is yourself!