Speed Development 101

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 repetitions, technical 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!

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Are You Overtraining?

A well-designed, periodized Strength & Conditioning program directs training strategies and recovery activities throughout the athlete’s off-season, pre-season, and in-season phases, to optimize performance and minimize fatigue.

But training doesn’t exist in a vacuum, and athletes often have to balance other factors, such as school-based team training/workouts, open gyms, etc. (not to mention family obligations, homework, studying, and part-time jobs)

Currently, my high school boys and girls basketball players train with me 2-3 days a week.  They are also expected to participate in “voluntary” team-based Strength & Conditioning activity at their schools (a discussion for another day) – usually 2 days a week – and 2-day-a-week open gym workouts.

So how much is enough and how much is too much?

Here’s a resource – An Overtraining Scale – from the National Strength and Conditioning Association (NSCA) Strength and Conditioning Journal that provides some insight into the subject of overtraining.

 

It’s important to understand that you shouldn’t “pre-determine” your training activity, relative to time off training.  For example, don’t make a decision to skip your Saturday workout just because you have a practice scheduled for Friday, without knowing how you’re going to feel Friday or Saturday.  This is where mental discipline becomes important.

Also understand that you’re going to have to work hard to achieve your goals.  You’re going to have to (reasonably) work through some fatigue – both mental and physical.  That’s how champions are made.  If it was easy, everyone would do it.

Get STRONGER, Get FASTER!

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Build Strength with Training Volume, Not Frequency

More is not necessarily better, especially as it relates to training frequency, according to recent research from the National Strength and Conditioning Association (NSCA) Journal of Strength and Conditioning Research.

In the study (Training Volume, Not Frequency, Indicative of Maximal Strength Adaptations to Resistance Training; Colquhoun, Ryan J., et. al.), the authors determined that “6 weeks of resistance training led to significant increases in maximal strength and fat-free mass.  In addition, it seems that increased training frequency does not lead to additional strength improvements when volume and intensity are equated.  High-frequency (6x per week) resistance training does not seem to offer additional strength and hypertrophy benefits over lower frequency (3x per week) when volume and intensity are equated.”

Bottom line: When you’re at the gym, train hard.  Push yourself.  Get your work done.  But don’t underestimate the rest/recovery process that follows.  There’s no need to be in the gym every day to get results.

Get STRONGER, Get FASTER!

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Getting Stronger is the Foundation

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!

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Fit is Good, Strong is Better

I’ve said it before and I’ll say it again.  Strength training is the way to go.

In addition to improving the way you look, feel, and function, there continues to emerge compelling evidence that strength-based training also benefits long-term health and well-being.

The problem… ?  The vast majority of adults neglect to do even the minimum recommended amount of strength-based exercise.

Here is another resource – a large Australian study – providing support for strength-promoting exercise:

Push ups and sit ups could add years to your life according to a new study of over 80,000 adults led by the University of Sydney.

The largest study to compare the mortality outcomes of different types of exercise found people who did strength-based exercise had a 23 percent reduction in risk of premature death by any means, and a 31 percent reduction in cancer-related death.

Lead author Associate Professor Emmanuel Stamatakis from the School of Public Health and the Charles Perkins Centre said while strength training has been given some attention for functional benefits as we age, little research has looked at its impact on mortality.

“The study shows exercise that promotes muscular strength may be just as important for health as aerobic activities like jogging or cycling,” said Associate Professor Stamatakis.

“And assuming our findings reflect cause and effect relationships, it may be even more vital when it comes to reducing risk of death from cancer.”

The World Health Organization’s Physical Activity Guidelines for adults recommend 150 minutes of aerobic activity, plus two days of muscle strengthening activities each week.

Associate Professor Stamatakis said governments and public health authorities have neglected to promote strength-based guidelines in the community, and as such misrepresented how active we are as a nation.

He cites the example of The Australian National Nutrition and Physical Activity Survey which, based on aerobic activity alone, reports inactivity at 53 percent. However, when the World Health Organization’s (WHO) strength-based guidelines are also taken into account, 85 percent of Australians fail to meet recommendations.

“Unfortunately, less than 19 percent of Australian adults do the recommended amount of strength-based exercise,” said Associate Professor Stamatakis.

“Our message to date has just been to get moving but this study prompts a rethink about, when appropriate, expanding the kinds of exercise we are encouraging for long-term health and well-being.”

The analysis also showed exercises performed using one’s own body weight without specific equipment were just as effective as gym-based training.

“When people think of strength training they instantly think of doing weights in a gym, but that doesn’t have to be the case.

“Many people are intimidated by gyms, the costs or the culture they promote, so it’s great to know that anyone can do classic exercises like triceps dips, sit-ups, push-ups or lunges in their own home or local park and potentially reap the same health benefits.”

The research, published in the American Journal of Epidemiology today, is based on a pooled population sample of over 80,306 adults with data drawn from the Health Survey for England and Scottish Health Survey, linked with the NHS Central Mortality Register.

The study was observational, however adjustments were made to reduce the influence of other factors such as age, sex, health status, lifestyle behaviours and education level. All participants with established cardiovascular disease or cancer at baseline and those who passed away in the first two years of follow up were excluded from the study to reduce the possibility of skewing results due to those with pre-existing conditions participating in less exercise.

Summary of key findings:

• participation in any strength-promoting exercise was associated with a 23 percent reduction in all-cause mortality and a 31 percent reduction in cancer mortality
• own bodyweight exercises that can be performed in any setting without equipment yielded comparable results to gym-based activities
• adherence to WHO’s strength-promoting exercise guideline alone was associated with reduced risk of cancer-related death, but adherence to the WHO’s aerobic physical activity guideline alone was not
• adherence to WHO’s strength-promoting exercise and aerobic guidelines combined was associated with a greater risk reduction in mortality than aerobic physical activity alone
• there was no evidence of an association between strength-promoting exercise and cardiovascular disease mortality.

Get STRONGER, Get FASTER!

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Strength Training Isn’t Just for Athletes

At Athletic Performance Training Center, we specialize in helping athletes improve athletic performance through the development of strength, speed, agility, and athleticism.  But the benefits of strength training are not limited to athletes (or even active individuals, for that matter).  Everyone can benefit from a well-designed strength training program.  Strength training can benefit your heart, improve your balance, strengthen your bones, help you lose weight, and make you look and feel better.

Benefits of strength training include:

• Protects bone and muscle mass.  After puberty, you begin to lose about 1% of your bone and muscle strength every year.  One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your exercise regimen.
• Increases strength, improves fitness.  Not just for sports.  Strength training can enhance performance of everyday tasks like lifting, carrying, and walking up stairs.
• Better body mechanics and posture.  Improved coordination and balance.
• Improves flexibility.  Exercise muscles through a full range of motion and improve overall body flexibility.  Increased flexibility reduces the risk of muscle pulls and back pain.
• Decreases likelihood of injury.  Strong muscles, tendons, and ligaments are less likely to give way under stress and are less likely to be injured.  Increased bone density and strength reduces back and knee pain by building muscle around these areas.
• Aids in disease prevention.  Risk reduction and prevention of arthritis, diabetes, cardiovascular disease, high blood pressure, osteoporosis, stress and anxiety, cold and flu… and the list goes on and on.
• Boosts energy levels, improves mood.  Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great.  It has also been shown to be a great antidepressant, improve sleep quality, and improve overall quality of life.
• Helps burn more calories.  You burn calories during and after strength training.  Strength training can boost your metabolism by 15% — that can really jumpstart a weight loss plan.

Get STRONGER, Get FASTER!

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These Basic Exercises are Still the Best

Do you want to get stronger and more powerful?  Build more lean muscle mass?  Improve your muscular endurance?  Achieve a better level of overall fitness?

Regardless of your goal, strength training is the way to go, and some of the best exercises are the tried-and-true, old standards, like the Squat, Deadlift, Romanian Deadlift, Bench Press, Row, Shoulder Press, and Pullup.

There are lots of exercise fads, gadgets, and gimmicks on the market, and a seemingly endless array of commercials and infomercials touting them as the “next best thing.”  And, while there is probably some merit to anything that gets people moving, you can’t do better than weight-bearing exercises that engage multiple joints and muscle groups using complex movements.

Squat

You can perform this exercise with dumbbells or a barbell, or using only your own body weight.  Single-leg squats are also an excellent, change-of-pace, variation.

Deadlift

Although this exercise is frequently performed with a barbell, we favor the trap bar.  It allows for safer execution, through better ergonomics, while not sacrificing any of the strength and muscle-building benefit.

Romanian Deadlift (RDL)

One of the best exercise for the muscles of your posterior chain — lower back, glutes, and hamstrings (We also really like the glute-ham raise).  Also try the single-leg RDL.

Bench Press

Perhaps the best upper-body strength and muscle-building exercise.  We also like the dumbbell bench press — done simultaneously, alternating, or iso (single-arm).

Row

The bent-over row, using dumbbells or a barbell, is a great “agonist-antagonist” (opposing muscle group) complement to the bench press.

Shoulder Press

The vertical version of the bench press, this exercise will also engage your core.  All the same variations apply.

Pullup

Wide grip, narrow grip, overhand, or underhand — this exercise will challenge you.  The lat pulldown exercise is a suitable variation if you’re not yet able to perform the pullup.

Get STRONGER, Get FASTER!

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6 Ways to Trim Your Waist

If you want to slim your waistline, you can’t focus on spot training. You will need to increase your fat burning furnace with strength training, cardiovascular activity, and an appropriate diet.  Done in combination, these strategies will help you trim your waist quickly and improve your health.  Fat carried around the waistline increases your risk for serious health issues, including Type 2 diabetes, stroke, and certain cancers.

Here are 6 ways to slim and trim your waist:

1. Have a plan.  Set a fat loss goal for yourself.  In order to shed one pound of fat per week, you will need to burn 500 calories per day.  This can be accomplished through exercise and diet – for example, you could burn 250 calories with exercise and reduce your calorie intake by 250, daily.
2. Get moving.  Engage in vigorous activity. Moderate-to high-intensity activity accelerates the fat/calorie burning process.  Jogging burns almost twice as many calories as walking.  Other good calorie-burning activities include racquetball, jumping rope, and hiking.
3. Try interval training.  If vigorous activity is too aggressive, initially, try interval training.  This approach involves alternating intervals of high- and low-intensity activity.  Begin with a moderate activity, like walking, and incorporate periods of jogging, as tolerated.  Rotate between walking and jogging during your workout, gradually increasing the duration of your high-intensity activity.
4. Lift weights.  Exercise with weights, or some other type of resistance (even body weight), at least twice per week.  Total-body training sessions will benefit all your major muscle groups, and trim your waist in the process.  Incorporate core (planks, leg raises, etc.) and rotational exercises (lateral kettlebell swings, weighted twists) into your training plan.
5. Watch your diet.  Make sure your diet – both quality and quantity – is aligned with your goals.  Keep your daily calories consistent with your ideal/target weight.  Choose nutrient-dense foods that contain fewer calories and allow you to feel satisfied.  Produce and protein are the rule.  Fruits, vegetables, and whole-grains are high in fiber, which take longer to digest.  Keep your dairy low-fat and your protein lean.
6. Eat breakfast, and don’t skip meals.  Avoid sugary, high-carb breakfasts and instead choose protein and whole grains.  Studies show that a protein-rich breakfast like an egg-white omelet will fill your stomach and help to reduce food cravings later in the day.  Eat, but don’t feast, every three to four hours to keep your metabolism running, so your body won’t go into starvation mode and stop burning calories — which is what happens when you don’t eat for extended periods of time.

Get STRONGER, Get FASTER!

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6 Ways to Run Farther

Increasing the distance they run is a challenge for beginning runners, and can be a challenge for all endurance athletes.  Sometimes the obstacles these athletes encounter are physical, sometimes mental, and sometimes both.  Setting short- and long-term goals can help with the mental challenges of running.  Don’t worry about how large or small your goal seems, just keep moving.  There are several strategies that can help runners safely and effectively push their distances a little bit farther.  For safety, keep your weekly mileage increases to no more than 10%.

Here are 6 ways to improve your cardiovascular endurance and increase the distance you run:

1. Warm-up.  Always perform an adequate, movement-based warm-up prior to your run.  Forget about the “old-school,” pre-workout static stretching routine – current research overwhelmingly discourages it.  An appropriate, dynamic warm-up can improve running efficiency and reduce potential problems like cramping and muscle tightness.  And, as long as we’re addressing warm-up, always allow time to cool-down following your run.
2. Get off the treadmill.  Let’s be honest… running on the treadmill can be boring.  Whenever weather conditions and safety allow, get outside and run.  If necessary, invest in some cold-weather running gear.  The great outdoors provides fresh air, great scenery, and an endless variety of paths and routes.  Enjoying your natural surroundings can distract you and help keep your mind off your mileage.
3. Change speeds.  Don’t worry about keeping an aggressive pace for the entire length of your run.  If and when needed, slow down to a very light jog, or even a walk.  This strategy may enable you to cover more distance, and you’ll still get a great workout.  As you progress, gradually increase your running time and reduce your light jog/walk time.
4. Run with a partner.  Research supports training with a friend.  There’s nothing like a training buddy to push you, keep you motivated, accountable, and on-task.  If you usually run alone, ask a friend or family member to join you.  If that’s not an option, there may be a local running group you can join.
5. Add HIIT.  High-Intensity Interval Training (HIIT) may be the single-best way to improve your muscular and cardiovascular endurance.  HIIT involves alternating intervals of high- and low-intensity activity.  Try adding this 10-minute HIIT routine to your plan: Run at as aggressive a pace as you can maintain for 30-seconds.  Immediately follow with 90-seconds of light jogging.  Repeat this 2-minute interval, four more times (five total).
6. Get stronger.  I’m sure you’ve noticed that strength training has become a common thread in my weekly articles.  Running puts stress on your body.  Strengthening your muscles and connective tissue can help to reduce the negative impact of running on your body.  Increasing muscle endurance means going longer – more miles – before feeling fatigued.  Strength training for 20-30 minutes, 2-3 times per week, is all you need to build and maintain muscle mass.  A former business partner, who trains for (and runs) marathons, swears by yoga to improve hip strength, flexibility, and mobility.

Get STRONGER, Get FASTER!

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6 Ways to Get Stronger

Every athlete can improve his or her performance by getting stronger.  Whether your sport involves running, jumping, hitting, throwing, or kicking, strength training can help you do it better.  Your sport-specific skills aren’t going to be enough if you’re the weakest, slowest player on the court or field.

Here are 6 ways to get stronger:

1.  Get in the weight room.  I know this one sounds like a “no-brainer,” but I also know a lot of athletes who aren’t getting their work done in the weight room (you know who you are).  Strength training is not about having time to workout, it’s about making time.  Conditioning, and playing and practicing your sport, are not enough.  In order to get stronger, you’ve got to lift, push, and pull heavy “stuff.”  As I mentioned in last week’s article, you won’t get stronger by grinding out 3 set of 10 reps.  Building strength and power – for most exercises – requires that you work with a weight that challenges you for 4-6 repetitions per set.
2. Set a goal.  What do you want to accomplish?  Maybe you want to run faster or jump higher.  Perhaps you want to throw, hit, and/or kick with more force or velocity.  Setting a goal for yourself is the first step.  You have to know where you want to go before embarking upon your journey.
3. Have a plan.  Once you determine your goal, it’s time to develop a plan.  Your plan should include action steps that lead you from point A (the present) to point B (your goal), including exercises, repetitions, sets, intensity, volume, and frequency.  Make sure your plan is SMART (specific, measurable, actionable, realistic, and time-bound).  And remember, your action steps must be consistent with your goal.
4. Work your entire body.  Forget about “body part” training, working only certain parts of your body on specific days.  You should train like to work, play… and live.  That means it’s important to work all your major muscle groups, every time you workout.  Your body is meant to work as a functional, interconnected unit.  Make sure your training is functional, and reflects the demands of your sport, by training movements and not just muscles.
5. Rest and refuel.  Every time you workout, you break down muscle.  Allowing yourself some time (48 hours is a good gauge) to recover, following your workout, helps your muscles to rebuild and recover in preparation for your next bout of strength training.  Nutrition – including post-workout nutrition — is important.  Active individuals should aim for 0.6-0.8 grams of protein, per pound of body weight, per day, including 20-30 grams of protein within 30 minutes of strength training.  Athletes may need as much as one gram of protein, per pound of body weight, per day.
6. Get some help.  Consider enlisting the help of a reputable, qualified, and experienced certified strength training professional, at least to get you started.  He or she can guide and instruct you through exercise selection, proper form and technique, appropriate sets and repetitions, injury prevention strategies, nutrition guidelines, provide motivation, and more.

Get STRONGER, Get FASTER!

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