Avoiding Training Redundancy

TRAINING REDUNDANCY: BUILD EFFICIENT PROGRAMS THAT KEEP ATHLETES HEALTHY
1-Hour Professional Presentation from Track and Field Consortium 2025

WHAT YOU'RE GETTING
Most training programs contain hidden redundancies—exercises and concepts that overlap, waste time, and increase injury risk without adding performance benefits. This presentation teaches you how to identify and eliminate them, building programs that are leaner, faster, and safer.

THE PROBLEM WITH REDUNDANCY
You might be:

• Programming similar movement patterns multiple times in the same week
• Repeating the same stimulus across different sessions
• Overloading athletes with exercises that accomplish the same goal
• Creating unnecessary fatigue that increases injury risk

The cost? Wasted training time, tired athletes, preventable injuries, and plateaued performance.

WHAT THIS PRESENTATION COVERS

✓ IDENTIFYING REDUNDANCY — How to spot overlapping exercises and concepts in your program

✓ STRATEGIC ELIMINATION — Which redundancies to cut and how to restructure without losing results

✓ INJURY PREVENTION THROUGH EFFICIENCY — Why less (done right) is actually safer than more

✓ BUILDING LEAN PROGRAMS — Creating comprehensive training that does more with fewer sessions and exercises

✓ REAL-WORLD EXAMPLES — Case studies of programs cleaned up and optimized for better results

WHY COACHES NEED THIS
Most coaches add more and more to their programs hoping for better results. This presentation flips that approach—it shows you how strategic subtraction creates better, healthier, more sustainable programs.

You'll walk away with:

• A framework for auditing your current programs
• Clear criteria for what redundancy actually is
• Practical strategies to streamline without sacrificing results
• Programming principles that prevent injury through smart design
• Confidence that your athletes are training efficiently, not just hard

THE INJURY PREVENTION ANGLE
Redundancy itself is an injury risk. When athletes repeat similar movements excessively or carry unnecessary fatigue, injury rates spike. This presentation shows how building efficient programs is one of the best injury prevention strategies you have.

WHO THIS IS FOR
Coaches at any level—high school, college, or professional—who want to:

• Build smarter, more efficient programs
• Reduce unnecessary athlete fatigue
• Improve injury prevention without sacrificing performance
• Stop overthinking their training philosophy

Whether you're overhauling a bloated program or fine-tuning an existing system, this gives you the framework to do it right.

ABOUT THE PRESENTER

Jake Cohen is a CSCS-certified strength and conditioning specialist and the founder of Pirate Ship Athletics. A former Division I athlete at the University of Delaware (track & field) and University of Miami (pole vault), Jake brings both athletic experience and evidence-based coaching expertise to everything he teaches.

His coaching career spans Division I programs (University of Illinois, Louisiana Tech) where he coached NCAA qualifiers, All-Americans, and school record holders across sprints and jumps. Today, he works with:

• 23 D1 athletes (since 2022)
• 17 All-Americans
• 14 professional athletes, including 9 NFL athletes
• High school, collegiate, and team sport athletes across football, basketball, baseball, and lacrosse

Jake holds multiple elite certifications including USTFCCCA Event-Specific Specialist credentials, ALTIS professional development, Precision Nutrition Level 1, and USATF Level 2 Coach (Jumps). His approach integrates strength, speed development, movement mechanics, nutrition, and injury prevention into one comprehensive system—no bouncing between coaches.

Learn more: pirateshipathletics.com

LENGTH: 1 hour
FORMAT: Video presentation with real program examples