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Strength training considerations - Basics & Beyond part one
Strength Training Considerations - Basics & Beyond Part One
What do you hope to achieve with a strength training program? What are your goals? What sport are you preparing for? A tennis player should have a different program than a football player. Conversely within a sport like football a quarterback should have a different program than a lineman. What kind of resistance do you have to overcome? Is added muscle mass needed for armor and protection? Or do you just need to overcome bodyweight and gravity? These are all important considerations. One program is not suitable for all sports and all athletes. A sound strength training program should be based on principles. How the principles are applied gives detail to specific programs. It is important to understand how programs differ based on the objectives. It is possible for the exercises to potentially be the same, but manipulation of sets/reps and rest and load can significantly change the training effect.
As a step toward designing the optimum program ask the following questions:
What are strength requirements of the sport?
What muscle groups are used in the sport?
What are the movement requirements?
What is direction of the application of force?
What is the range of movement?
What are the common injuries in the sport?
Once you have answered those questions then consider the qualities of the individual athlete. Carefully consider growth and development factors. Has the athlete gone through puberty? Biological and chronological age are often quite different. Is the athlete an early or a late developer? Cognitive and emotional development should also be considered, as they are quite important in the ability to learn exercises and routines as well as accept coaching. Also consider genetic endowment that does not demand a DNA test, just look at the rest of the family. This will help the athlete be realistic in their goals.
There is no doubt that the pre-pubescent athlete can weight train. Research and practical experience has shown no ill effects from weight training, however my bias is to avoid any heavy loading of the spine until after puberty. To avoid this I limit the amount of overhead work that the young athlete does and put the emphasis on body weight exercises. This will serve as excellent preparation to safely more forward on the strength continuum after puberty. It is important not to lose sight of the big picture. There must be some thought and consideration given to the athletic lifespan progression. As the athlete matures and increases in training age the amount of work done with external load will gradually increase.
Gender is an important consideration in the timing of beginning a strength training program. Despite certain societal myths that still prevail strength training may be more important for the female athlete than the male. The female athlete has a lesser percentage of their total body mass as muscle. The female matures earlier than the male athlete therefore it is important to begin strength training earlier. It is imperative that the female athletes begin strength training earlier and continue strength training throughout the training year and the career. It has been my observation (not supported by research) that the female athlete who begins a sound well rounded strength training program before puberty tends to be leaner after puberty.
From a coaching and teaching perspective it is important to take into consideration the ability to manage the program. Can you teach the exercises and supervise them properly to insure safety as well as proper training. Consider the “weight room without walls” concept where strength training is integrated within the confines of the actual practice session in the same venue as the practice. This is accomplished using the natural environment, bodyweight exercises, dumbbells, medicine balls and stretch cord. This may seem like a compromise, but can very effective in sports that do not require external resistance like soccer, tennis and swimming.
What do you hope to achieve with a strength training program? What are your goals? What sport are you preparing for? A tennis player should have a different program than a football player. Conversely within a sport like football a quarterback should have a different program than a lineman. What kind of resistance do you have to overcome? Is added muscle mass needed for armor and protection? Or do you just need to overcome bodyweight and gravity? These are all important considerations. One program is not suitable for all sports and all athletes. A sound strength training program should be based on principles. How the principles are applied gives detail to specific programs. It is important to understand how programs differ based on the objectives. It is possible for the exercises to potentially be the same, but manipulation of sets/reps and rest and load can significantly change the training effect.
As a step toward designing the optimum program ask the following questions:
What are strength requirements of the sport?
What muscle groups are used in the sport?
What are the movement requirements?
What is direction of the application of force?
What is the range of movement?
What are the common injuries in the sport?
Once you have answered those questions then consider the qualities of the individual athlete. Carefully consider growth and development factors. Has the athlete gone through puberty? Biological and chronological age are often quite different. Is the athlete an early or a late developer? Cognitive and emotional development should also be considered, as they are quite important in the ability to learn exercises and routines as well as accept coaching. Also consider genetic endowment that does not demand a DNA test, just look at the rest of the family. This will help the athlete be realistic in their goals.
There is no doubt that the pre-pubescent athlete can weight train. Research and practical experience has shown no ill effects from weight training, however my bias is to avoid any heavy loading of the spine until after puberty. To avoid this I limit the amount of overhead work that the young athlete does and put the emphasis on body weight exercises. This will serve as excellent preparation to safely more forward on the strength continuum after puberty. It is important not to lose sight of the big picture. There must be some thought and consideration given to the athletic lifespan progression. As the athlete matures and increases in training age the amount of work done with external load will gradually increase.
Gender is an important consideration in the timing of beginning a strength training program. Despite certain societal myths that still prevail strength training may be more important for the female athlete than the male. The female athlete has a lesser percentage of their total body mass as muscle. The female matures earlier than the male athlete therefore it is important to begin strength training earlier. It is imperative that the female athletes begin strength training earlier and continue strength training throughout the training year and the career. It has been my observation (not supported by research) that the female athlete who begins a sound well rounded strength training program before puberty tends to be leaner after puberty.
From a coaching and teaching perspective it is important to take into consideration the ability to manage the program. Can you teach the exercises and supervise them properly to insure safety as well as proper training. Consider the “weight room without walls” concept where strength training is integrated within the confines of the actual practice session in the same venue as the practice. This is accomplished using the natural environment, bodyweight exercises, dumbbells, medicine balls and stretch cord. This may seem like a compromise, but can very effective in sports that do not require external resistance like soccer, tennis and swimming.
Wednesday, December 14, 2011
Monday, December 12, 2011
Sunday, December 11, 2011
Friday, December 09, 2011
Thursday, December 01, 2011
Tuesday, November 22, 2011
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Training techniques to improve endurance exercise ...
Speed4sports: Training techniques to improve endurance exercise ...: Kubukeli ZN, Noakes TD, Dennis SC. Medical Research Council/University of Cape Town Research Unit on Exercise Science and Sports Medicine,...
optimal training intensity for enhancing V-dotO(2max)
Speed4sports: Is there an optimal training intensity for enhanci...: Midgley AW, McNaughton LR, Wilkinson M. Department of Sport, Health and Exercise Science, University of Hull, Hull, England. The maximal ...
Monday, October 17, 2011
Sunday, October 16, 2011
Saturday, October 15, 2011
Friday, October 14, 2011
Wednesday, October 12, 2011
Monday, October 10, 2011
Sunday, October 09, 2011
Friday, October 07, 2011
Thursday, October 06, 2011
Sit and reach flexability impares endurance performance(Int J Sports Physiol Perform. 2011] - PubMed - NCBI
The COL5A1 Gene, Ultra-Marathon... [Int J Sports Physiol Perform. 2011] - PubMed - NCBI
Wednesday, October 05, 2011
Tuesday, October 04, 2011
Sunday, October 02, 2011
Saturday, October 01, 2011
the 6 WORST things you can do if you want to ignite your body's own fat-burning furnace
Here are the 6 WORST things you can do if you want to ignite your body's own fat-burning furnace and get lean, strong & totally ripped in less time:
Mistake #1: Doing isolated exercises
Doing isolated exercises like bicep curls and tricep kick-backs will not get you any significant results. These one-muscle-at-a-time moves simply don't stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.
If you want to build lean muscle while burning fat so you can get serious definition, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time. Using these types of exercises (which I'll reveal on the next page) will dramatically accelerate your results.
Mistake #2: Working out with machines
Fancy machines may make the gym look high-end, but truthfully, about the only thing they're good for is for sitting down while you tie your shoes or catch your breath! The problem is this: Machines alter the way your body naturally moves and restrict your range of motion. This severely limits your ability to fully activate all of your muscles fibers -- that means less fat burning and less muscle definition. Worse yet, machines can cause excessive strain on your joints, leading to nagging injuries down the road.
If you want fast results, it's critical that you incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and tone your entire physique. In minute, I'll explain the 6 primary movements that are the foundation of these full-body exercises...and I'll also fill you in on the best types of weights to use for your workouts.
Mistake #3: Doing long bouts of cardio
Look, you need to do cardio if you want to lose weight and burn fat...BUT there's a right way and a wrong way to do your cardio workouts. If you've been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.
In this article, I'm going to reveal the most effective way to pump up your cardio routine that will get you insane results in half the time of your regular cardio workout -- without causing unnecessary stress on your joints. Seriously, don't skip this article because once you learn this simple trick, you'll kick yourself for not doing it all along.
Mistake #4: Doing crunches and sit-ups to get 6-pack abs
If you want washboard abs, doing traditional ab exercises like crunches and sit-ups WILL NOT get you a six pack. In fact, doing any exercises that target your abs won't get you a six pack either! These so-called "ab" exercises are a complete waste of time. They don't make your abs get any more defined and they definitely don't burn any fat.
The key to getting sculpted abs is to burn off that stubborn layer of belly fat that's hiding them! In the next few minutes, I'll show you how to burn away the "ab flab" while stimulating all 6 of your abdominal muscles at the same time so you can finally carve out your six pack abs.
Mistake #5: Repeating the same workout routines over and over
Repeating the same workouts over and over is a surefire way to STOP getting results. We're creatures of habit and we tend to stick to things we're familiar with and good at. But when it comes to your workouts, if you want to keep making progress and keep seeing changes in your body, you've got to start switching things up.
You see, your body has an amazingly ability to adapt quickly and when it does, that's when you hit the dreaded plateau and you stop making progress. On the next page, I'm going to tell you exactly how often you need to change up your workout routine so you can keep your body guessing to accelerate the results process.
Mistake #6: Doing long workouts
Longer workouts do NOT equal better or faster results. If you've been slaving away at the gym and your body isn't visibly changing, you can't do more of the same thing and expect a different result.
When it comes to getting lean and fit, your body responds to quality over quantity. I'm going to tell you the #1 way to super-charge your workouts -- this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. No joke - this technique will open up a can of whoop-ass on your workout!
Mistake #1: Doing isolated exercises
Doing isolated exercises like bicep curls and tricep kick-backs will not get you any significant results. These one-muscle-at-a-time moves simply don't stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.
If you want to build lean muscle while burning fat so you can get serious definition, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time. Using these types of exercises (which I'll reveal on the next page) will dramatically accelerate your results.
Mistake #2: Working out with machines
Fancy machines may make the gym look high-end, but truthfully, about the only thing they're good for is for sitting down while you tie your shoes or catch your breath! The problem is this: Machines alter the way your body naturally moves and restrict your range of motion. This severely limits your ability to fully activate all of your muscles fibers -- that means less fat burning and less muscle definition. Worse yet, machines can cause excessive strain on your joints, leading to nagging injuries down the road.
If you want fast results, it's critical that you incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and tone your entire physique. In minute, I'll explain the 6 primary movements that are the foundation of these full-body exercises...and I'll also fill you in on the best types of weights to use for your workouts.
Mistake #3: Doing long bouts of cardio
Look, you need to do cardio if you want to lose weight and burn fat...BUT there's a right way and a wrong way to do your cardio workouts. If you've been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.
In this article, I'm going to reveal the most effective way to pump up your cardio routine that will get you insane results in half the time of your regular cardio workout -- without causing unnecessary stress on your joints. Seriously, don't skip this article because once you learn this simple trick, you'll kick yourself for not doing it all along.
Mistake #4: Doing crunches and sit-ups to get 6-pack abs
If you want washboard abs, doing traditional ab exercises like crunches and sit-ups WILL NOT get you a six pack. In fact, doing any exercises that target your abs won't get you a six pack either! These so-called "ab" exercises are a complete waste of time. They don't make your abs get any more defined and they definitely don't burn any fat.
The key to getting sculpted abs is to burn off that stubborn layer of belly fat that's hiding them! In the next few minutes, I'll show you how to burn away the "ab flab" while stimulating all 6 of your abdominal muscles at the same time so you can finally carve out your six pack abs.
Mistake #5: Repeating the same workout routines over and over
Repeating the same workouts over and over is a surefire way to STOP getting results. We're creatures of habit and we tend to stick to things we're familiar with and good at. But when it comes to your workouts, if you want to keep making progress and keep seeing changes in your body, you've got to start switching things up.
You see, your body has an amazingly ability to adapt quickly and when it does, that's when you hit the dreaded plateau and you stop making progress. On the next page, I'm going to tell you exactly how often you need to change up your workout routine so you can keep your body guessing to accelerate the results process.
Mistake #6: Doing long workouts
Longer workouts do NOT equal better or faster results. If you've been slaving away at the gym and your body isn't visibly changing, you can't do more of the same thing and expect a different result.
When it comes to getting lean and fit, your body responds to quality over quantity. I'm going to tell you the #1 way to super-charge your workouts -- this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. No joke - this technique will open up a can of whoop-ass on your workout!
Friday, September 30, 2011
Thursday, September 29, 2011
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