Conditioning for sport

It will never cease to amaze me what passes for conditioning in athletics. It is very common for me to hear that athletes are running a mile or more for 'conditioning'. Even volleyball players are running these distances. This is easy to do as a coach to have your athletes go run, but it is not going to help their conditioning.

The purpose of any strength, conditioning or fitness program is to prepare for a specific reason. As an athlete your goal is to improve your skill set and strength in order to be better in that sport. Your conditioning program should also reflect that. Most sports are intermittent sprint based which means that you need to run at 100% effort and then recover from that effort in order to do it again.  Being able to run for a couple of miles is not going to help your sprinting, quite the opposite, it will actually make you slower.
 

In order to improve you need to prepare in a similar manner for your sport. For soccer you should do sets of 25-50 yard sprints while walking or jogging between sets. Football player's needs vary depending on position, but receivers and corner backs need to do 10-30 yards with a 15 second break between efforts and lineman should do 5-10 yards with the same break. Baseball and softball should perform sprints of 90 or 60 feet respectively. Basketball players need a lot of sprinting and moving and maintaining their recovery by doing full court sprints and high intensity intervals via crosstraining to improve. If you play volleyball it is more important to be able to jump repetitively without any breakdown in form than it is to sprint a lot since most movement is in a small space and requires more reaction and quickness than actual running.
 

Even cross country runners can benefit from sprints and cross training to change the loading pattern of repetitive distances.
 

By understanding the demands of your sport your conditioning can be efficiently and effectively improved without logging a lot of miles. 

Improving Thoracic Extension

One way to improve your posture and increase the range of motion in your shoulders is to open up your thoracic spine. While there is not a lot of movement available in that region, doing some simple exercises can stretch out your pectorals and latissimus musculature in order to make performing overhead activities easier. These are especially helpful for throwers and those that perform Olympic lifts.
 Perform 1-2 sets of the following for 10 reps.

Dowel overhead press

Place a dowel across your shoulders and pull your shoulder blades down and back. While holding that posture press the dowel straight up overhead continuing to squeeze your shoulder blades then return to the start position.

Dowel twists 

Place a dowel across your shoulders and pull your shoulder blades down and back. While holding that position try and rotate your mid spine to the right. Then try and move it to the left. This is not a large motion so if you are moving a lot it is probably from your lower back. Reset and try it again. 

If you feel cramping in the muscles around your shoulder blades you are doing it correctly. 

Immediately after completing these you should notice an increase in available motion at your shoulders.

Exercise selection

With so many exercises to choose from, how does one determine what the best fit will be? The first thing to determine is what your goals are and what you want to accomplish. This will guide the creation of the workout to achieve specific results. Next, we need to determine if there are any injuries or weak links that may need special attention. If someone is recovering from a knee injury and has limited motion for squatting then we have to choose other exercises.

Normally, I like to structure workouts around compound movements that work large muscles. This is very effective from a strength development standpoint, as well as a caloric expenditure standpoint, so it is helpful for gaining strength and burning calories. I then divide the exercises into different movements and choose a particular exercise to fit that movement. This is based on the individual needs of the client in order to create the most effective and efficient workout.
The movements I typically choose are squats, lunges, hamstrings, horizontal pressing, horizontal pulling, vertical pressing and vertical pulling. This framework allows for a number of different exercises without changing the overall structure or flow of the workout.

Squats
back squats, front squats, kettelbell squats, kettelbell swings, single leg squats
Lunges
barbell lunges, dumbbell lunges, alternating lunges, walking lunges, lunge jumps, rear foot elevated (Bulgarian) lunges
Hamstring
straight leg deadlift, Romanian deadlift, single leg deadlift, stability ball curl, Russian hamstring
Horizontal press
bench press, dumbbell bench press, incline bench press, dumbbell incline bench press, machine chest press, pushups
Horizontal pull
bent over row, cable row, one arm dumbbell row, standing cable row, machine row, Tbar row
Vertical push
push press, standing overhead press, standing overhead dumbbell press, single arm dumbbell press, rotational overhead press, seated overhead press, handstand pushups
Vertical pull
Lat pulldown, close grip lat pulldown, pull up, chin up, high row

Depending on individual circumstances and goals there are specific exercises that are implemented to support weak areas, target individual muscles, improve stability of joints

These can include lateral raises, scaption (45 degree raise), I,Y,T,W exercises, side leg raises, single leg lateral step ups, bicep curls, lying overhead tricep extensions and the like

This general guideline allows for numerous workouts and multiple organizational platforms that can be customized to each individual's unique goals and limitations.

Setting Goals

When I get asked questions about exercises and recommendations I try and make sure I ask 'what are your goals?' first. It is amazing how many people respond back with 'I don't know' or 'I heard this is a good exercise' or 'I want to train this particular muscle'. If you do not know your goals how can I answer the question appropriately? Just because an exercise or a routine is good for one person does not mean that it will be good for everyone. Every good workout is based on understanding what the destination is and creating a plan to achieve it.

If your goal is to lose weight then following the same workout a bodybuilder would use is probably not the best fit. If you are an athlete then you are going to have different goals than a fitness enthusiast.

And please do not say your goal is to 'be fit'. Once again, this means different things to different people. When you are thinking about your goals and what you want to achieve be realistic in terms of the time frame to get there and the commitment that is needed to get there. Goals can be attained, but if means that they need to be a priority and other things may get in the way of you achieving them.  You also need to be as specific as possible. This will force you to set a quantifiable number which helps with tracking your progress. If you want to do a 5K then we know you need to be able to run that distance at the end of the training program. Having these specifics ensures that your program is tailored to you and your particular case to achieve optimal results in the most reasonable time frame. Hopefully, the next time someone asks you what your goals are you have the answer.

Strength Training for Endurance Athletes

            When most endurance athletes think of lifting weights they think of bodybuilding and have the perception that lifting weights will make them ‘too bulky’. In truth, gaining a lot of muscle size is very hard and requires lifting moderate to heavy weights for multiple sets at a high volume and consuming a lot of calories to aid in recovery and promote muscular growth. Endurance athletes do not require that level of training, but by not lifting they are missing on some of the benefits it has to offer.

            Swimming, cycling and running all involve similar motions of hip flexion, lumbar flexion, and thoracic flexion. This type of repetitive use of the anterior musculature can lead to overuse of those areas and predispose the athlete to suffering an injury. With the restriction in range of motion due to the disciplines the body is not as effective at absorbing force or producing it which can lead to inefficiencies in form.

            Strength training can help improve overall posture and the range of motion of a joint. By strengthening the supportive musculature the body can become more resilient to injury. Some other benefits of strength training are improved balance, neuromuscular control and coordination and improved muscle recruitment that leads to gains in strength. By choosing exercises that work multiple joints and muscles a program can be very efficient with the use of time. These exercises also promote the greatest recruitment of muscle fibers so fewer exercises are needed.

            To start a strengthening program an athlete can choose one exercise for each of the following movements: squat, lunge, hamstring, horizontal press, horizontal push, vertical press, vertical pull, lower and upper body assistive work. These movements will incorporate all the major muscles and joints and will effectively lead to increases in strength and posture. Any exercise that fits into the movement can be used so exercises can be changed without loss of the overall workout structure. Examples of squats include bodyweight squats, back squats, front squats, kettelbell squats and kettelbell swings. Lunges include stationary, alternating, rear foot elevated (Bulgarian) or jumps. Hamstring work can be done by performing stiff leg deadlifts, Single leg deadlifts, stability ball curls or Russian hamstrings. Horizontal pressing can be bench pressing, dumbbell pressing or pushups, while pulling can be bent over rows, TRX rows, or single arm dumbbell rows. Vertical pressing involves shoulder presses, alternating or single arm overhead presses and pulls would be pull-ups, chin-ups, or lat pulldowns. Assistance work is meant to address areas that are weak or prone to injury and can be doing side leg raises for hip strength, calf raises for ankle strength, or scapular work for shoulder stability. 

            Exercises can be done 1-3 times per week depending on time, phase of the season and goals. Exercises should be progressed to allow for overload and adaption to the exercises. The repetitions should vary from 6-15 and move in a predictable fashion to make use of organizing the workouts for the best response. Time spent in each repetition range can range from 1-4 weeks and should continuously cycle for adequate loading. The development of strength will involve heavier resistance and fewer repetitions to stimulate maximal muscle recruitment while developing endurance and control will require less resistance and more repetitions.

            An option for developing muscular endurance, control, balance and cardiovascular health is circuit training. This is done by performing every exercise back to back without rest in order to maintain a high heart rate. This can be helpful when there is limited time to perform a workout, as a break from the typical endurance events, or as a different challenge for the muscles to accommodate.

            It can also be helpful to strengthen the ‘core’ muscles to assist with stability. The muscles in the lower back, abdomen and hips will be adequately trained by performing resistance exercises in the above movements. But, additional work may help with postural control, isolated strengthening of weak areas and greater stability when performing the endurance disciplines. Exercises that are beneficial to strengthen the core include prone planks, supine planks, and side planks. Bridging, bird dogs and wood choppers can also help with maintaining stability of the lower extremity during dynamic movement. These exercises should also be progressed over time by increasing the number of sets, increasing the duration of the exercise, decreasing the rest time between sets or increasing the resistance.

            Another supplement to endurance training involves the use of plyometric or jumping exercises. This type of exercise is beneficial in improving running economy through absorbing the landing and quickly rebounding, this action stimulates the stretch-shortening-cycle and increases jumping height and foot turnover speed. Exercises are vertical jumping, lunge jumping and hopping. They should be progressed over time by increasing the height of the jump, the number of repetitions, the number of sets or decreasing the rest time between sets. These are higher level activities that require good form to perform correctly so make sure your form is good before starting them. They can be helpful to include in your program to aid in the improvement of running economy.

            While implementing a strength training program will not make you better at doing the events, it is still important to swim, bike and run, it can help with improving your efficiency, strength and balance to keep you healthy. Being healthy enables you to train hard for continued improvement in your sport.

Keys to success

Starting an exercise program is easy; just tell yourself you are going to do it. The hard part is following through on it when life starts to get in the way. Here are a few things to keep you on track:

1. Set goals. It is hard to do your workout if you don't know what you are working towards.

2. Be consistent. It is easy to fall off the wagon so to make sure you don't, do something. It may not be the planned workout for that day, but do something to be active and get back the next day. Even a walk has health benefits and can keep you engaged in your program.

3. Progressive overload. Do a little more tomorrow than today. More next week than this week and more next month than this month. This will consistently force your body to adapt to the new stimulus.

4. Recover. This is even more important than the workout itself. The workout applies a stress that your body has to adapt to and it can only do that with adequate rest and nutrition.

4. Eat well. You do not need to follow a fancy diet to be successful but you do need to be aware of what you eat. Focus on lean protein, vegetables and fruit for the majority of your meals and you will feel fuller and have the nutrients to repair, rebuild and regenerate.

5. Have fun! Working out should not be a chore but something that makes you feel good about yourself. Join a club, work with a trainer, take a class. Whatever makes exercise fun will help you stick to your plan and reach those goals. 

Overhead reverse lunge

Most of us are stuck sitting for the majority of the day which causes us to be in prolonged hip and lumbar flexion. Then, when we start moving we tend to do everything in the sagittal plane moving forward. This recruits the same muscles and shortens them even more. This can lead to poor posture, pressure on the lower back and disks, tightness in the hip flexors and hamstrings and weakness in the glutes.

A good exercise to stretch the anterior muscles and recruit the posterior muscles is a reverse lunge with overhead reach.

Stand up tall and step backwards and drop into a lunge. At the same time reach both arms straight up in the air. You should feel a stretch in the hip of the knee closest to the ground. You should make a straight line from the knee through the hip and shoulder and into your arms overhead. Hold for a second then return to the start position and do it again on the other side. Perform 3-5 per leg as part of your warm up. 

Preventing injuries in youth sports

An article was just published in USA Today about the number of injuries in youth sports. One out if every five youth seen in the ER is for a sports related injury (Healy, 2013). With the rates of injury at such a high level it is important to understand some of the risk factors for injury and work to educate youth coaches, parents, athletes and administrators on how to participate safely. 

Some of the risk factors for injuries include higher BMI, poor technical skill, poor conditioning, poor strength and coordination and hypermobility (Abernathy & Bleakley, 2007).

As a coach it is vital to teach young athletes correct form with specific skills to improve proficiency in their sport. Focusing on skill development with young athletes allows them to perfect basic movements and set the foundation for future athletic growth. Spending too many hours practicing with young athlete and having them running laps for conditioning may not be the best way to improve their skills.

As strength and conditioning coaches we can help by appropriately conditioning our young athletes through teaching movement patterns, acceleration, speed, deceleration and change if direction skills in a way that incorporates learning correct techniques but is still fun to perform.  When athletes get fatigued their form breaks down leading to overuse and potentially acute injuries. We can improve their ability to train and higher levels by focusing on technique and strategically introducing fatigue in order to adapt to a different stress and then recovering adequately after each practice session.

Starting a strengthening program to improve neuromuscular control and efficiency can also help reduce injuries (Myer et al, 2011). Certain biomechanics place athletes at an increased risk of injury such as a valgus knee position for ACL tears(Mandelbaum et al, 2005). Training the body to recruit the right muscles for the correct form can rewire the nervous system and help improve strength, control and proprioception. Athletes that have incorporated neuromuscular training into their programs have demonstrated a decreased risk of injury to the lower extremity (Soliagard et al, 2008, Mandelbaum et al, 2005). To learn about which exercises have been effective and how to do them properly speak to an athletic trainer, strength and conditioning coach, physical therapist or sports medicine doctor who specializes with working with younger athletes. 

We need to do a better job of protecting our young athletes and and starting them on a road to lifelong success and enjoyment in sports. Keeping them healthy through simple exercises and smart progressions can be the answer to reducing their risk of suffering an injury.

References

Abernathy, L, Bleakley, C. (2007). Strategies to prevent injury in adolescent sport: a systematic review. British Journal of Sports Medicine, 41: 627-638

Healy, M. (2013, August 6). 1.35 million youth each year have serious sports injuries. USA Today.http://www.usatoday.com/story/news/nation/2013/08/06/injuries-athletes-kids-sports/2612429/

Mandelbaum, B. et al (2005). Effectiveness of a neuromuscular and proprioceptive training program in preventing anterior cruciate ligament injuries in female athletes. American Journal of Sports Medicine, 33 (7):1003-1010

Myer, G. et al. (2011). When to initiate integrative neuromuscular training to reduce sports-related injuries in youth? Current Sports Medicine Reports, 10 (3): 155-166.

Soligard, T. et al. (2008). Comprehensive warm up programmeto prevent injuries in young female footballers: cluster randomized controlled trial. British Medical Journal, 337: 2469-2477