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Up-Tempo Training is Best

1 Apr

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Seated Cable Row

One of our preferred strategies when training athletes (and virtually every other client) involves minimizing rest intervals among and between sets.  Maintaining an “up-tempo” pace  — keeping the heart rate up during a workout — results in continuous improvement, regardless of fitness level.

There’s no need to be in the weight room all day.  Most of our clients’ sessions are about 45-50 minutes in duration, and there’s very little “down” time.  They get in, get their work done, and get out (and recover).

We’ve found that agonist-antagonist paired sets (working opposing muscle groups — pushing and pulling — e.g., the bench press and row) are a great way to maintain an aggressive workout tempo, improve workout efficiency, and reduce training time, while not compromising workout quality.  In addition to strengthening muscles, this strategy strengthens and stabilizes joints and helps prevent injury.  Our athletes and clients perform the paired exercises, back-to-back, completing all sets with as little rest as they can manage, then rest for one minute before proceeding to the next pair of exercises.

We also vary our training programs, changing exercises weekly, while ensuring that each session is a total-body workout.  Performing different exercises for similar muscle movements is important to keep workouts challenging.

High-intensity interval training (HIIT) is another terrific way to maintain an efficient, up-tempo workout.  HIIT involves alternating high- and low-intensity exercise over a pre-determined period of time.  We like a ratio of 1:3, high-intensity to low-intensity, as a benchmark, depending on the athlete’s/client’s fitness level.

Get STRONGER, Get FASTER!

Your thoughts?

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It’s (almost) All About Speed

11 Mar

STFSpeed is a (insert cliché) difference maker/game changer/game breaker in virtually every sport.  It can be the difference between starting and sitting; winning and losing.

And agility, or “quickness” (which is basically the speed at which an athlete is able to accelerate, decelerate, change direction, and react), may be even more important than “straight-line” speed (and certainly more relevant in most sports).

I hear a lot of people talk about sport aptitude/IQ and sport-specific skills (e.g., ball-handling and shooting, in basketball), and both are important.

But, as you ascend through higher levels of sport participation — middle school, high school JV, varsity, college, one thing is certain: If your opponent can outrun you, you’re at a competitive disadvantage.  Conversely, if you can outrun your opponent, the advantage becomes yours.

Not everyone has the potential to be fast, but everyone has the potential to be faster.

If you’re serious about improving and developing your speed, you’ll need to incorporate these three components into your training plan:

  1. Strength training
  2. Plyometrics
  3. Technical training (running form, mechanics)

It’s also a smart idea to consult with an experienced, qualified Strength and Conditioning Professional, to ensure that your plan is well-designed and -supervised.

Get STRONGER, Get FASTER!

Your thoughts?

Speed Development 101

18 Feb

Here’s a nice article from STACK expert, John M. Cissick, titled, Get Faster With 3 Essential Speed Training Strategies.  John’s article echoes the same advice and guidance we’ve shared with our athletes, over the years.

STRENGTH

Strength training provides the foundation so, first and foremost, get in the weight room.  As stated in a previous blog post, Speed Development Starts in the Weight Room.  You’ve got to get stronger in order to improve your ground reaction force and, ultimately, your speed.  Lower extremity strength exercises that focus on the hips, quadriceps, and hamstrings should be a part of each and every workout.

POWER

Plyometrics are exercises that “teach” your muscles to generate force quickly.  They are the most effective way to build lower-extremity power.  It’s important for young athletes to build a strong foundation, first, before proceeding to plyometric exercises.

SPEED

Speed training is an important part of the process, because you have to learn how to use the strength and power you’ve developed.  Quality repetitionstechnical correctness, and adequate rest intervals should be factored into your training plan.

For more information, please refer to Speed Training and Development (get faster!)Key Elements of Speed Training, and Maximize Your Speed Workouts.

Get STRONGER, Get FASTER!

Your thoughts?

Is Strength Training Good for Endurance Athletes?

4 Feb

Most experts recognize — and relevant literature supports — that endurance athletes benefit from both heavy resistance and endurance training.  Maximal strength and power training have recently gained attention as a potential strategy for increasing endurance performance.

A recent review of the literature concluded that concurrent training (the simultaneous training of resistance and endurance exercise) has a positive effect on endurance performance.

One determinant of sport performance is the ability to appropriately and effectively exert force against the ground (e.g., running, jumping) or an apparatus (e.g., cycling).  When all other factors are equal, the athlete with a greater ability to exert force will perform the best, as they will cover more distance per muscle action.  Therefore, even endurance athletes benefit from increases in force production.

According to an article from the Strength and Conditioning Journal, strength training improves motor recruitment patterns, which lowers energy expenditure at any specific submaximal intensity because fewer motor units (and therefore muscles) are activated. Any adaptation that allows an athlete to use less energy at a given speed will decrease the oxygen requirement and should therefore increase athletic performance. Moreover, less muscular contraction leads to less blood flow restriction, which allows greater delivery of fuels and removal of waste products. High-intensity power training (such as plyometrics) offers extra benefits, as it enhances efficiency of elastic energy by increasing musculotendinous stiffness (a measure of how readily tissue reforms after being stretched, compressed, or twisted). This shifts energy production from active (muscular contraction) to passive (elastic rebound) sources.  (Martuscello, Jason MS, CSCS, HFS; Theilen, Nicholas MS)

Please see related article, Plyometric Training Benefits Distance Runners.

The addition of strength and power training should be done with caution, in order to avoid overtraining.  Strength and conditioning professionals need to be aware of proper periodization principles and specifically control volume and frequency throughout the training cycle to reduce this risk.  The relationship between strength training and endurance training should be inverse.  The addition of strength and power training should be countered with the subtraction of some endurance training, and vice-versa. For example, replacing approximately 1/3 of endurance volume with explosive strength training has been shown to improve leg strength, speed, power, anaerobic capacity, running economy, and – most importantly – 5k running time.

Strength and power training has many benefits for endurance athletes, including improved force output, musculotendinous stiffness and elastic energy efficiency, running economy, and race performance. In order to minimize the risk of injury, proper monitoring of program design and exercise technique should be closely observed.

Get STRONGER, Get FASTER!

Your thoughts?

Exercise Spotlight: Weighted Lateral Speed Shuffle

22 Jan

Lateral movement is important in most sports.  It is complemented by speed and quickness of both movement and change of direction.

The ability to move laterally — side-to-side — in response to the movement of a ball, puck, or opponent, is one that can be practiced and developed.  Agility drills — those that emphasize acceleration, deceleration, change of direction, and reaction — should be components of every athlete’s performance training program.

This video shows one of our athletes — a basketball player — performing the weighted lateral speed shuffle.  This is just one of the many drills we use to improve agilityquicknessendurance, and conditioning.  We especially like exercises and drills that reflect the demands and movement patterns of the athlete’s sport — in this case, basketball defense (although shared by many other sports).

Here’s how we do it (you can vary it to meet the athlete’s needs):

  • Set up two cones, 4-yards apart
  • Have the athlete assume a relaxed, athletic stance
  • Feet positioned slightly wider than hip-width
  • Holding dumbbells (we used 5-lb. dumbbells for this drill), palms up, hands outside the body
  • Shuffle quickly, from side to side
  • Don’t let feet touch or cross
  • Do as many repetitions as you can in 30-seconds
  • Perform 3 sets, with a 30-90 second rest interval between sets (depending on the athlete’s level of conditioning)

Get STRONGER, Get FASTER!

Your thoughts?

Improve Your Cardiovascular Endurance and Fitness With This Workout

17 Sep

Here’s a challenging, efficient cardio circuit for you to try.  Basically, it’s a one-mile run consisting of progressively longer distances and rest intervals.  Please note this workout is not meant to be done at a “light jog” pace.  Push yourself to maintain as aggressive a pace as you can manage for each interval.

After an appropriate warmup, do the following:

8 x 50 yards — 15 second active rest interval (keep moving; walk, light jog, etc.) between sprints; 30 second rest interval upon completion of all 8 sprints

4 x 100 yards — 30 second active rest interval between sprints; 60 second rest interval upon completion of all 4 sprints

2 x 200 yards — 60 second active rest interval between sprints; 2 minute rest interval upon completion of both sprints

1 x 400 yards — cool down until breathing normally

You’ll notice I’ve described all the runs as “sprints.”  That may or may not be realistic, depending on your typical cardio routine and fitness level.  You’ll probably be able to maintain a faster pace running the 50 yard intervals than you will running the final, 400 yard distance.  That’s okay, as long as you’re challenging yourself to do your personal best.

Get STRONGER, Get FASTER!

Your thoughts?

Give Your Brain a “Spark” with Exercise

2 Jul

mental-training[1]In his book, SPARK — The Revolutionary New Science of Exercise and the Brain, author John J. Ratey, MD discusses how exercise can “supercharge your mental circuits to beat stress, sharpen your thinking, lift your mood, boost your memory, and much more.” (Special thanks to my friend and colleague, John Garvey, CSCS, for sending me a copy!)

Ratey offers incontrovertible evidence that aerobic exercise actually “physically remodels our brains for peak performance.”

SPARK provides research to prove that exercise is truly our best defense against everything from mood disorders to Alzheimer’s; from ADHD to addiction.

The author also explores, comprehensively, the link between exercise and the brain, and a simple, targeted regimen to get your body moving and your mind in peak condition — growing your brain cells and building your brain in the process.

If you have even a passing interest in exercise and fitness, I would highly recommend and encourage you to check out this fascinating book.

Get STRONGER, Get FASTER!

Your thoughts?

Developing Athleticism in Youth Athletes

5 Feb

Athleticism is much more than just being an athlete.  According to Rick Howard, CSCS,*D, “Athleticism refers more to the ability to execute fundamental movements, in either a specific or unpredictable movement pattern at optimum speed with precision, with applicability across sports and physical activities.”

So, how can the development of athleticism be incorporated into youth development?  Howard offers the following suggestions:

Focus on Movement Patterns

The development of movement patterns in youth athletes should be fundamental in nature, and not necessarily sport-specific.  Additionally, the development of physical capacities — balance, coordination, flexibility, agility, control, precision, strength, power, and endurance — should be incorporated into activities from a young age until the athlete reaches physical maturity, at which time the context can shift toward sport-specific physical attributes and long-term athletic development.

Provide Opportunities

All youth should be encouraged to reach the recommended daily amount of 60 minutes of moderate-to-vigorous physical activity.  Therefore, it is necessary to introduce them to a wide variety of movements in multiple settings, in a combination of structured and unstructured settings.  Encourage participation.

Recognize Achievement

Recognition is encouraging.  Explain and demonstrate appropriately, correct when necessary, and praise generously.

Coaching is the Key

Coaching awareness and education is a critical component of the process.  Coaches need to understand how specific training methodologies fit into the development of physical attributes and fundamental skills.

Create the Proper Environment

It is important to create the proper environment for youth to develop athleticism while continuing to have fun, for both physical and psychosocial well-being.  Positive youth development has been shown to lead to positive adult development.

Get STRONGER, Get FASTER!

Your thoughts?

You Can’t Train a Skill to Fatigue

8 Jan

“Fatigue makes cowards of us all.” – Vince Lombardi

Whether you’re practicing a sport-specific skill or performing speed and agility drills, fatigue will adversely affect your performance.  Adequate rest and recovery are necessary to perform at 100% effort (or close to it) and with optimal technique.

In short, optimal performance requires adequate rest.

“Don’t practice until you get it right. Practice until you can’t get it wrong.” – Unknown

Success results from the ability to repeat maximum effort many times.  In order to perform with maximum effort and technically correct form and mechanics, you must allow adequate rest intervals between repetitions and/or sets.  As a general rule, there should be a correlation between the intensity level of the activity and the associated rest interval, with higher intensity exercises and drills followed by longer rest intervals.

I’ve seen drills at basketball practices where players run high-intensity sprints or shuttles followed by free-throw shooting, to simulate game conditions, when they must be able to make foul shots when fatigued late in games.  While there is merit to these drills, players must master the skill —  in this case, free-throw shooting — and develop appropriate muscle-memory before progressing to game-like situations.  Same goes for any other sport-specific skill.

Please note that this strategy does not apply to conditioning, which is another activity, altogether.  If you are performing high-intensity exercises and drills without allowing adequate rest between repetitions and sets, you are not doing skill development or speed and agility training.  There’s nothing wrong with conditioning, as long as conditioning is your goal.

Remember, fatigue prevents skill development.  Learn the skill. Practice the skill with technically correct form and mechanics. Develop the appropriate muscle-memory. Master the skill. Once you’ve accomplished this, then it’s time to progress to game-like simulations and situations.

Get STRONGER, Get FASTER!

Your thoughts?

Getting Stronger is the Foundation

26 Dec

Are you an athlete who desires to improve your performance?  Are any of the items, below, part of your improvement plan?

  • Run faster
  • Jump higher
  • Better agility
  • Throw harder/farther
  • Hit harder
  • Kick harder/farther
  • More powerful
  • Generate more explosive force
  • Improve your sport-specific skill technique
  • Move more efficiently
  • Reduce the potential for injury

If you answered, “yes,” to any of the above, you’ll need to get stronger, because research says, overwhelmingly, that strength development is the common denominator — the foundation — for improvement in any and all of those areas.

Consult with a strength and conditioning professional and develop a well-designed, total body strength training program that the reflects the demands and movement patterns of your sport or activity.  Perform complex exercises that engage multiple muscles and joints — and all major muscle groups — each and every time you workout.  Challenge yourself by increasing the intensity, gradually, at regular intervals.

You’ll still need to invest the time and effort necessary to develop your sport-specific skills.  For example, if you’re a baseball player or golfer, a knowledgeable coach can help you with your swing mechanics and timing.  Strength training will help you to drive the ball.

And you don’t have to be an athlete to reap the benefits of strength training.  Getting stronger improves the body’s efficiency for performing everyday tasks like walking up stairs or carrying groceries, while reducing the incidence of aches, pains, and injuries.

Get STRONGER, Get FASTER!

Your thoughts?

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