Tag Archives: flexibility

Flexibility Training May Reduce Strength Development

29 Apr

429_2[1]Be careful about how much flexibility training you do, especially if you play a power sport.

Recent research from the Journal of Strength and Conditioning Research corroborates volumes of previous data, showing that flexibility training may reduce strength development.

In the study, Thalita, et.al., concluded that “combining strength and flexibility training is not detrimental to flexibility development; however, combined training may reduce strength development.”

Scores of previous studies have demonstrated that flexibility training elongates and relaxes muscles, diminishing their ability to generate strength and power, especially in the short-term.

Avoid pre- and post-workout stretching; opt instead for dynamic warmup, foam rolling, and movement-based cool down to enhance blood flow to tissues, and increase mobility and range-of-motion.

Get STRONGER, Get FASTER!

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3 Pillars of Athletic Performance

3 Aug

At APTC, we believe there are three (3) essential pillars to athletic performance:

  • Sport-Specific Skill Development
  • Strength and Conditioning
  • Diet and Nutrition

This list is not meant to be all-inclusive – and I’m sure others could make a case for adding to it – but it provides a reasonable foundation.

When I talk about sport-specific skill development, I’m referring specifically to the skills necessary to play a particular sport.  For example, a basketball player’s sport-specific skill development would focus on ball-handling, shooting, passing, defensive stance and footwork, etc.

I would describe Strength and Conditioning to include the following:

  • Strength and Sport-Specific Power
  • Speed, Agility, and Endurance
  • Balance, Coordination, and Flexibility
  • Injury Prevention Strategies

I have also witnessed that confidence is a by-product of both sport-specific skill development and Strength and Conditioning.

Nutrition Education is also important to athletic performance.  Pre- and post-activity (workout, practice, game) nutrition are important for fuel, as well as recovery, repair, and regeneration.  A healthy, nutritious diet can help support energy level, metabolism, and weight management.

But back to Strength and Conditioning.  When two athletes/teams compete – all things being relatively equal from a “skill” perspective – the stronger, faster athlete/team usually has an advantage.  Strength training can give you a competitive edge… it can be a “difference maker.”

Staying competitive means more than just adding another layer to your offensive and/or defensive schemes.  Skills practice, in and of itself, is not enough.

Continuous improvement in athletic performance, through the development of strength, speed, agility, and athleticism, will make the difference in playing time for individual athletes, as well as wins (and championships) for the team as a whole.  Programs that win year in and year out know that superior athleticism is the key to becoming dominant… and maintaining it.
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