“Novelty or training variety are important for stimulating further strength development,” according to research from the Journal of Strength and Conditioning Research. (Harries, et. al.)
Although this information is not necessarily new, it reinforces the fact that a good strength and conditioning program should incorporate variety of exercise selection; and be periodized and progressive, in order to ensure the athlete’s physical growth and development.
Training periodization is a program design strategy in which the strength and conditioning professional incorporates variations in training specificity, intensity, and volume organized in planned periods or cycles within an overall program, to promote long-term training and performance improvements.
An example of a practical application of training periodization to an athlete’s sport season would be to adapt his or her training to address the relative demands of the sport — over an entire year — including the off-season, pre-season, in-season, and post-season phases.
Obviously, the goal of a periodized training strategy is to help the athlete achieve and maintain optimal strength and power during his or her competition period (in-season phase). Typically, this requires further increases in training intensity with additional decreases in training volume.
As the athlete adapts to the training stimulus, the strength and conditioning professional must have a strategy of advancing the exercise loads so that improvements will continue over time. This is referred to as training progression.
A conservative method that can be used to increase an athlete’s training load is called the 2-for-2 rule. If the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a certain exercise, weight should be added to that exercise for the next training session. (Baechle, T. and Earle, R.; Essentials of Strength Training and Conditioning)
It’s worthwhile to note that post-exercise muscle soreness is related to training variety more than intensity or volume. For this reason, strength and conditioning professionals should be careful about adding excessive, novel training movements during the athlete’s in-season phase.
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WE BUILD STRONGER ATHLETES!
We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.
Pre-workout warmup with an elastic resistance band (band squat) is just as effective as the barbell box squat, in augmenting acute jump power, according to information from the Journal of Strength and Conditioning Research. Both modes of warmup were superior to static stretching.
Power output significantly decreased from pre-warmup to post-warmup for the static stretch protocol. The static stretch was detrimental to jump performance. There is a consensus in the scientific literature to suggest a negative relationship between static stretching and acute power performance (sprinting, jumping, etc.).
The barbell box squat protocol involved 3 sets of 3RM; the band squat protocol involved 3 sets of 3 repetitions using highest resistance elastic bands; and the static stretch protocol used two 30-second stretches of muscles of the lower limbs.
Since elastic resistance bands are relatively inexpensive, portable, and accessible (compared to less transportable equipment like squat racks and free weights), strength and conditioning professionals may consider them for athletes training at various competition levels.
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WE BUILD STRONGER ATHLETES!
We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.
There is a positive correlation between vertical and horizontal jumps (standing long jumps) and muscular performance in athletes, according to research from the Journal of Strength and Conditioning Research (JSCR).
At our facility, we favor contrast training — a strength exercise immediately followed by a power (explosive) exercise; for example, the squat followed by the squat jump. Our athletes perform vertical and horizontal jumps, and plyometrics as the preferred modes of lower-body power training.
In the JSCR study, both vertical and horizontal jumps showed a significant correlation to sprint speed. Bilateral and unilateral (single-leg) countermovement jumps, drop jumps, and squat jumps improved muscle architecture and sprint performance.
Unilateral jumps appear to have an even larger correlation to sprint speed than their bilateral counterparts.
Based on this information, strength and conditioning professionals can further improve their athletes’ performance by incorporating horizontal jumps — including unilateral jumps — into their training regimen.
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WE BUILD STRONGER ATHLETES!
We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.
Strength and speed development start in the weight room. Stronger and faster is the foundation for athletic performance improvement.
But you can’t do it all in the weight room. What you do outside the weight room will also have an impact on your performance. Speed and agility training, sport-specific skill development, nutrition, rest and recovery, and mental preparation also complement and play an important role in your development as an athlete.
Strong and fast is important, but it won’t help you overcome weak ball-handling and shooting skills. Regardless of the sport(s) you play, skills practice — with proper technique and lots of repetition — will be critical to your progress and success as an athlete. Time spent on the court, in the batting cage, etc. should focus on quality, and a knowledgeable, experienced coach or trainer can be a valuable resource to make the developmental process more efficient and effective. Video is also a great tool for performance development (the camera never lies).
Eating the right foods — quantity and quality — is important for two reasons: energy and recovery. Before you exercise, practice, or play, your nutritional choices help to ensure that you will have adequate energy to perform optimally. Afterward, the proper balance of nutrients helps with your body’s recovery process, preparing your body for next time. You should aim to get most of your nutrients from whole foods, and nutritional supplements (multi-vitamin, protein) can also be helpful — especially since active individuals and athletes have a considerably higher need for nutrients to support an active metabolism.
When it comes to strength and speed development, more is not necessarily better. The goal should be to avoid burnout and injury caused by over-training, doing as much as you need to do to reach your performance goals, and not necessarily as much as you can (please note this does not mean do as little as you can). Since training places physical and metabolic stress on your body, rest and recovery is necessary for your musculoskeletal system’s regenerative process. Generally, there is a correlation between the intensity of your training and the amount of rest required by your body to continue to perform at an optimal level. Make sure you allow for adequate rest during and between workouts, and get a good night’s sleep.
In addition to preparing your body, you’ve got to prepare your mind. Elements of effective mental preparation include goal setting, visualization, focus, confidence, and commitment. Be a smart athlete — a student of the game. Be positive and adaptable, and utilize positive self-talk as a motivator. Expect success and prepare accordingly.
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WE BUILD STRONGER ATHLETES!
We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.
In 2008 — after a 20-year career in the pharmaceutical industry — I began pursuit of a dream. My dream was fueled by my four children, all capable student-athletes. I wanted to help them train for their sports and improve their performance; teach them the value of working toward a goal; and help them develop a competitive edge. I expanded my reach to their friends and teammates; interacted and learned from other trainers, coaches, and administrators; and got to work providing evidence-based Strength and Conditioning for anyone interested, willing, and committed to improving their athletic performance. That was the beginning of what has now become my passion; working with hundreds of athletes in pursuit of stronger, faster, and better. That was the birth of Athletic Performance Training Center (APTC).
Having recently expanded to our fourth facility, the APTC dream continues to grow. We work (and have worked) with several hundred athletes as young as age 5, professional athletes, and everyone in between. We are fortunate to have the opportunity to work with so many dedicated clients.
Over the past 15 years, APTC has helped prepare athletes for the “next level” whether that is high school, college, or the pros. We have been called upon to prepare athletes for college and professional pro days and combines. If you are an aspiring athlete, and looking to go to the next level, here is some advice — stuff that I’ve learned over the past 8 years in the industry. There’s more to athletic performance than you think.
It’s More Than Just Hard Work
It’s important to work hard, but you’ve also got to work smart. Most athletes believe if they work hard — in the weight room and on the court or field — they can be successful. Unfortunately, this antiquated way of thinking is probably not going to get athletes to the top of their game. Working hard in the weight room won’t get you far if your plan — including exercise selection, intensity, sets, reps, rest intervals, etc. — is not aligned with your goal. Likewise, you can practice your ball-handling and shooting in the gym all day; but if you’re practicing with flawed form, mechanics, and technique, your improvement will be limited, at best. And, of course, in addition to physical training, factors like nutrition, rest, and mental preparation will have a considerable effect on your performance. This is where a knowledgeable strength and/or skills coach can be an asset by providing quality guidance and direction.
It’s More Than Just Off-Season Training
Training is not a “sometimes” thing; it is an “all the time” thing — it’s year-round. You need to train during the off-season, pre-season, and in-season (with appropriate intensity, frequency, volume, and rest along the way); and it’s important to have a periodized, progressive plan to address each stage of training. This can become somewhat complicated when athletes play multiple sports throughout the year (and claim not to have the time), but a knowledgeable trainer can develop an effective plan to address each cycle to ensure optimal performance. If athletes are not training, they are not improving. And if they are not improving, they are compromising their potential. During the season, it’s important to incorporate one or two lifting sessions per week to maintain the gains they made in the off-season. In-season training helps athletes enhance recovery from their sport practices and games; protects against getting “worn down” over the course of the season; and helps keep muscles and joints strong to prevent against injury.
It’s More Than Just the Bench Press and Bicep Curl
Don’t get me wrong, the bench press is a great upper body exercise, but your training shouldn’t revolve around your chest and arms. Strength and power — for any sport — emanate from the core, specifically the lower core. The hips, quadriceps, and posterior chain — lower-back, glutes, and hamstrings — are crucial to your performance. If you are strong throughout your core, you have the potential to be a strong, fast, and powerful athlete. If you are not strong throughout this area, there’s nothing you can do to compensate for it. Weakness in the muscles of your core and posterior chain also puts you at a greater risk for injury. Squats, deadlifts, glute-ham raises, and Romanian deadlifts are excellent exercises for the core and posterior chain musculature.
Warmup is More Than Just Stretching
Prior to every strength and/or speed training session, make sure you warmup properly. That means more than just a quick lap around the track or a few quick stretches. The best, knowledgeable athletes, trainers, and coaches know that performing a dynamic (movement-based) warmup — before training, practices, or games — is the way to go. Dynamic warmup involves movements that mimic and reflect the demands of your workout or sport-specific activity. It increases temperature of and blood flow to working muscles; improves mobility and range-of-motion; and decreases the chance of injury. Static stretching is an outdated mode of warmup that has been found to reduce strength and power production in the short-term; relax and elongate working muscles (thus not preparing them for force production); and it does not reduce the incidence of injury, nor does it help minimize post-workout soreness. If you absolutely insist on static stretching, do it after practice and training.
Speed is More Than Just Running
Speed is a skill, and speed development starts in the weight room. Speed requires strength and power training. The stronger and more powerful you are throughout your core and lower extremities, the more force you can generate against the ground, which translates to speed, agility, and vertical jump ability. Additionally, technique is a vital component of speed. When speed training, athletes need to perform exercises and drills with perfect form and mechanics. Head position, arm action, leg drive, stride frequency, and stride length are all factors that influence running speed. Without an understanding of the right way to approach speed and agility training, it will be difficult to achieve your potential as an athlete.
It’s More Than Just You
Finally, if you are committed to being the best you can be, you won’t be able to do it without some help. In addition to the support of your family and friends, you should look to find competent, qualified individuals with experience and expertise in the areas of strength and conditioning, and sport-specific skill development. It’s important to have a plan, and equally important for your plan to be aligned with your goals. There’s a big difference between activity and productivity; all movement is not progress.
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WE BUILD STRONGER ATHLETES!
We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.
Post-workout muscle soreness (pain and stiffness that peaks 24–72 hours post-workout), also known as delayed-onset muscle soreness (DOMS), is a mostly normal after-effect of exercise or exertion. DOMS is less related to the intensity of a workout, and more attributable to the “newness” or variety of movement. New and different exercises, drills, and movement patterns seem to have greater potential to induce post-exercise soreness than familiar exercises, even at higher intensity levels.
And, while experts agree that there’s nothing you can do to completely alleviate post-workout soreness, there are some strategies that may improve treatment and recovery of sore muscles — before, during, and after your workout.
Here’s a resource titled, Fuel Your Sore Muscles, that provides some insight and tips for managing post-exercise soreness.
Additionally, it’s important to remember that rest is a vital component of the muscle- and strength-building process. Sore muscles need time to heal and recover.
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WE BUILD STRONGER ATHLETES!
We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.
Happy New Year, and welcome to the first few days of 2023. Although I’m not a big proponent of annual resolutions, this time of year certainly lends itself to that process for lots of people. If you’re one of them, here are some considerations in your quest for self-improvement:
Upgrade your pantry and fridge. Replace the high-sugar, refined, processed, and fried foods and snacks with healthier options like nuts, fruits, and veggies.
Schedule your workout. You’re more likely to commit to a regular workout if you schedule it as part of your day/week as you would any other appointment or obligation.
Train with a buddy to keep you motivated and accountable. Research shows that you’re more likely to stay on task if you workout with a partner, especially if he or she is more fit than you.
Try new foods. Experiment with new recipes and try to avoid stuff that comes out of a bag, package, or box.
Get your sleep. You’ll feel and perform better when you are well-rested. Aim for 7-8 hours of shuteye per night.
Try a new activity. If your current routine is getting stale, move on. Finding an activity you enjoy increases the likelihood that you’ll make it a priority.
Take a break. Set aside time in your daily calendar for two 15-minute breaks — one in the morning and another in the afternoon. Go for a walk, listen to music, or grab a healthy snack to improve productivity.
Get more color in your diet. Try to include at least three colorful fruits and vegetables on your plate at breakfast, lunch, and dinner. Colorful meals are packed with antioxidants and nutrients to help fight illness and decrease inflammation.
Best wishes for a healthy, happy, and prosperous 2023. HAPPY NEW YEAR!
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WE BUILD STRONGER ATHLETES!
We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.
In exercise parlance, a spotter is a person who assists in the execution of an exercise to help protect the athlete from injury.
A spotter can also encourage and motivate the athlete, and assist in the completion of forced repetitions.
Ultimately, though, the primary responsibility of a spotter is to ensure the safety of the athlete being spotted.
Free-weight exercises involving one or more spotters may include:
Overhead (shoulder press)
Bar on the back (back squat)
Anterior “racked” (front shoulders) position — bar on shoulders or collarbones (front squat)
Supine, over-the-face (bench press)
These types of exercises, especially when performed with dumbbells, require one or more experienced, knowledgeable spotters.
Power exercises, such as Olympic lifts, should not be spotted. Instead of spotting these exercises, the strength and conditioning professional must teach athletes how to get away from a bar that becomes unmanageable.
Ideally, overhead, bar on the back, and front shoulders exercises should be performed inside a power rack with the safety bars set at an appropriate height.
When spotting over-the-face barbell exercises, the spotter should hold the bar with an alternated-hand grip, preferably inside the athlete’s grip. For dumbbell exercises, it is important to spot as close to the dumbbells as possible.
The number of spotters needed is mostly determined by the load being lifted, the experience and ability of the athlete and spotter(s), and the physical strength of the spotter(s).
Appropriate communication, before and during the lift, is the responsibility of both the spotter and the athlete.
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WE BUILD STRONGER ATHLETES!
We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.
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Athletic Performance Training Center 