issue 11.2 nsca’s april/may ‘12 j erformance training www ...€¦ · nsca’s training journal...

NSCA’s

Training

JournalPerformance

FeaturesSickle Cell Trait Declan Connolly,

PhD, CSCS

Olympic-Style Lifting for Distance Runners

Brook Skidmore, MS, CSCS

Periodized Programming

Matthew Frommelt, CSCS and

Amber McGillicuddy, USATF L1 Coach

Conditioning Fundamentals

Issue 11.2April/May ‘12

www.nsca.com

about thisPUBLICATION

NSCA’s

Performance Training

Journal

2

The NSCA’s Performance Train-

ing Journal (ISSN: 2157-7358)

is a publication of the National

Strength and Conditioning Asso-

ciation (NSCA). The PTJ publishes

basic educational information

for Associate and Professional

Members of the NSCA. These

groups include novice personal

trainers, novice strength coach-

es, and training enthusiasts. The

journal’s mission is to publish ar-

ticles that provide basic, practi-

cal information that is research-

based.

Copyright 2012 by the National

Strength and Conditioning Asso-

ciation. All Rights Reserved.

Disclaimer: The statements and

comments in the NSCA’s Per-

formance Training Journal are

those of the individual authors

and contributors and not of

the National Strength and Con-

ditioning Association. The ap-

pearance of advertising in this

journal does not constitute an

endorsement for the quality

or value of the product or ser-

vice advertised, or of the claims

made for it by its manufacturer

or provider.

NSCA Mission

As the worldwide authority on

strength and conditioning, we

support and disseminate re-

search-based knowledge and its

practical application, to improve

athletic performance and fi tness.

Talk to us…

Share your questions and com-

ments. We want to hear from

you. Write to the NSCA’s Perfor-

mance Training Journal, NSCA,

1885 Bob Johnson Drive, Colo-

rado Springs, CO 80906, or send

an email to [email protected].

Editorial Offi ce

1885 Bob Johnson DriveColorado Springs, Colorado 80906Phone: +1 719-632-6722

Editor T. Jeff Chandler, EdD,

CSCS,*D, NSCA-CPT,*D, FNSCAemail: [email protected]

Managing Editor Britt Chandler, MS,

CSCS,*D, NSCA-CPT,*Demail:[email protected]

PublisherKeith Cinea, MA, CSCS,*D,

NSCA-CPT,*Demail: [email protected]

Copy EditorMatthew Sandsteademail: [email protected]

Editorial Review Panel

Scott Cheatham, DPT, OCS, ATC, CSCS, NSCA-CPT

Meredith Hale-Griffi n, MS, CSCS

Ed McNeely, MS

Mike Rickett, MS, CSCS

Chad D. Touchberry, PhD, CSCS

Joel Bergeron, MS, CSCS,*D

Nicole Dabbs, MS

Tyler Goodale, MSC, CSCS

Samuel Gardner, MS, CSCS, USA-W Dual Certifi ed:Level 1 Weightlifting Coach and Sports Performance Coach

Joshua West, MA, CSCS

Andy Khamoui, MS, CSCS

Scott Austin, MS, CSCS, SCCC, ASCC

Adam Feit, MS, CSCS

nsca’s performance training journal • www.nsca.com • volume 11 issue 2

tab

le o

fC

ON

TE

NT

S

3nsca’s performance training journal • www.nsca.com • volume 11 issue 2

departments

6 Sickle Cell TraitDeclan Connolly, PhD, CSCSThis featured article provides a brief defi nition of the sickle cell trait, the causes, and

associated injury statistics. A detailed prevention plan and treatment responses are provided

as well.

Olympic-Style Lifting for Distance RunnersBrook Skidmore, MS, CSCSOlympic-style lifts are typically not associated with distance running. This featured article

highlights the positive benefi ts of incorporating Olympic-style lifts into endurance training

programs with the goal of increasing VO2max and lactate threshold.

Periodized ProgrammingMatthew Frommelt, CSCS and Amber McGillicuddy, USATF L1 CoachThe purpose of this featured article is to present a periodized conditioning model for the

year-round preparation of a track and fi eld sprint competitor. A properly periodized training

program should include planned periods of progressive change in training volume and

intensity, and this article will cover all the bases.

Conditioning Fundamentals

Sport-Specifi c ConditioningDeveloping a Conditioning ProgramPatrick McHenry, MA, CSCS,*D, USAWIt is important to train within the proper

energy system for maximum results. This

column will break down the various energy

systems, describe how to manipulate

them in a given program, and provide

recommendations for weight training.

Training TableOmega-3 Fatty Acids, Infl ammation, and Recovery in AthletesDebra Wein, MS, RD, LDN, CSSD, NSCA-CPT and Caitlin RileyA diet rich in polyunsaturated fats may

prove to be benefi cial for elite and general

athletes alike. This column breaks down

research on omega-3 fatty acids, their

benefi ts, and provides alternative sources

for acquiring these nutrients.

Personal Training for PerformanceManual Resistance TrainingChat Williams, MS, CSCS,*D, NSCA-CPT,*D, PT-ARManual resistance is a type of training

that can be incorporated into a fi tness

program to improve muscular strength

and endurance without the use of much

equipment. This column will detail the

benefi ts of manual resistance training and

provide exercise examples to implement

into a training program.

12

15

4

8

10

about theAUTHOR

nsca’s performance training journal • www.nsca.com • volume 11 issue 2 4

Patrick McHenry is the

Head Strength and

Conditioning Coach

at Castle View High

School in Castle Rock,

CO. He designs the

lifting and speed/

agility programs for

all the weightlifting

classes as well as

works with the school’s

20 varsity sports.

McHenry earned a

Master’s degree is in

Physical Education

with an emphasis in

Kinesiology from the

University of Northern

Colorado. He is a

Certifi ed Strength

and Conditioning

Specialist® with

Distinction with the

National Strength

and Conditioning

Association. He is

also a Certifi ed Club

Coach with USA

Weightlifting. McHenry

has worked with

athletes from youth

to the elite-level in a

wide variety of sports.

He has presented

at international and

national strength

coaches and physical

education conferences.

He is published in

books, journals,

internet manuals and

videos.

sport-specifi cconditioning Patrick McHenry, MA, CSCS,*D, USAW

Training the correct energy system to condition an ath-

lete is one of the most misunderstood concepts in train-

ing today. It can have a profound impact on the athlete’s

performance, the muscle fi ber type developed, and may

even increase the risk of injury. Running an athlete with-

out knowledge of the energy system used for the activ-

ity or sport can interfere with gains in lean muscle mass,

strength, and power (8). Using the incorrect number of

repetitions based on the desired training outcome can de-

velop endurance muscle fi bers and diminish power out-

put. A needs analysis is a simple evaluation process that

is used to develop a program that will help your athletes

meet their training needs.

Energy SystemsBefore we begin with the needs analysis, a quick review of

the energy systems will help determine where the sport

or activity will fi t into the conditioning process. There are

three basic energy systems: the phosphagen system, the

glycolytic system, and the oxidative system. The higher

the intensity during an activity, the shorter the duration

will be. The energy systems overlap so it is a continuum

and not one or the other. If the duration is longer, the in-

tensity is less so the body can supply enough energy to

keep going.

The phosphagen energy system has a very limited supply

of energy that is used immediately, and is the most pow-

erful of the three systems. The energy for this system is

stored in the muscles and utilizes this energy for exercise

bouts that last approximately 0 – 30 s. This energy system

relies on the hydrolysis of adenosine triphosphate (ATP)

and the breakdown of phosphocreatine (PCr). This sys-

tem can only last approximately 30 s before it needs to be

completely replenished. If the athlete rests for 45 – 120 s,

the system will be replenished and the cycle starts again.

The next energy system takes over and the level of inten-

sity goes down if the activity continues.

The glycolytic system is the dominant energy system if the

activity is of high intensity and last longer than 30 s, but

less than 2 min. During glycolysis, the body goes through

a chemical process of breaking down carbohydrates

(stored glycogen or glucose delivered in the blood) to

resynthesize ATP and ultimately produce pyruvate. When

the carbohydrates are broken down, the byproduct lactic

acid is produced. Between breaking down carbohydrates

that the body has stored to replenish the glycogen for the

glycolysis processes and ridding the lactic acid build up,

the body must slow down its intensity. Due to these two

factors, this system does not provide the same level of

power as the phosphagen system but it is still more pow-

erful than the oxidative system.

The oxidative system provides energy to the muscles for

extended periods of time; however, it is not a powerful en-

ergy system. If the athlete continues to work for more than

2 min then carbohydrates and fats are used as substrates.

Movement Needs AnalysisUsing time-motion analysis, which has been used by a

number of sports, allows the trainer to gain insight into

the energy system, movement patterns, and identify key

performance aspects used during the competition, thus

aiding in the development of an eff ective training pro-

gram (1,2).

To start the process, the trainer needs to assess the ath-

lete’s movement patterns during the activity. Some of the

basic questions that need to be asked are:

• How many steps are taken during the activity?

• Which direction does the athlete move during the

activity?

• What is the intensity of the activity (i.e., is there

running, walking, jogging)?

• How long does the activity last?

Developing a Conditioning Program


sport-specifi c conditioning

One thing to keep in mind is that an activity may last for 2 hr or more but

is your athlete moving the entire time? In a tennis match, points last for

about 4 – 20 s with 20 – 30 s rest between each short bout (3). Thus, what

appears to be an aerobic event is actually a lot of anaerobic events put

together.

Manipulating the Energy Systems Training the energy system can refer to the number of sets and reps, or

how far an athlete runs. When training the energy systems three factors

must be kept in mind. First and foremost is deciding which energy system

is primarily used during the sport. The second factor is examining how the

energy system will be trained (i.e., lifting or running). The third factor is

determining where the athlete is within the training cycle (i.e., pre-season,

in-season, post-season, off -season).

Weight Training In weight training, the energy system that is used and the muscle fi ber

types that are developed are determined by the number of sets and reps. If

the athlete is training for high power output or strength, the sets and reps

should be in the 1 – 5 range. If the athlete is training for moderate strength,

the reps should be in the 6 – 12 range, and if the training is focused on

endurance the reps should be in the 12 – 25 range. This will develop the

correct muscle fi ber types and the correct energy system.

When training the energy systems to condition the athlete, there are sev-

eral combinations that can be manipulated to increase the training adap-

tation. Training frequency (2, 3, 4, or 5 days a week), training intensity (30,

50, 80, or 90%), duration (30 min with lots of high-intensity bouts, or more

than 60 min with long slow distances), and type of training mode can be

arranged to maximize results and prevent overtraining.

The movement analysis will help determine the energy system that is uti-

lized thus dictating the sets, repetitions and/or drill time the athlete will

perform. If an activity is of short duration (0 – 30 s) the sets will be in the

3 – 5 range with 3 – 6 reps. An intermediate activity (30 s – 2 min) can use 3

– 5 sets, however the repetition range will be 8 – 15. An endurance activity

(2 min or longer of non-stop movement) will use 3 – 5 sets with a repetition

range of 15 – 25.

The fi nal step is to decide the type of exercise or drill that is going to be

used. How long the athlete has been training, the phase they are in, the

equipment available, and the amount of time for the workout will all need

to be analyzed. Trying an advanced lift with a novice athlete may take

more time and not provide the desired results. List out the lifts that will

be used then assign the sets and reps for each lift. Selected lifts should

be utilized with specifi c repetition ranges. A clean is a great lift to use for

power development in the 3 – 5 rep range; however, form and technique

can break down if the athlete tries to perform more than 10 reps in a row.

On the other hand, bodyweight exercises are great for high repetitions be-

cause the load is something the client is familiar with and is easy to per-

form. If a circuit of exercises and drills will be used, make sure the training

environment is conducive to the workout. Having a team or other athletes

in the way will disrupt the fl ow and not allow your athletes to achieve their

desired results.

Once the choices have been made and written into the program, try it

out to meet the needs of the athlete. A program is a work in progress that

may need to be fi ne-tuned as the athlete progresses. Do not be afraid to

change the program, adjust or adapt while you work with it.

References 1. Dobson, BP, and Keogh, JW. Methodological issues for the application

of time-motion analysis research. Strength and Conditioning Journal 29(2):

48–55, 2007.

2. Dogramaci, SN, Watsford, ML, and Murphy, AJ. Time-motion analysis of

international and national level futsal. Journal of Strength and Conditioning

Research 25(3): 646–651, 2011.

3. Fernandez-Fernandez, J, Sanz-Rivas, D, and Mendez-Villanueva, A. A

review of the activity profi le and physiological demands of tennis match

play. Strength and Conditioning Journal 31(4): 15–26, 2009.

4. Hoffman, JR, Epstein, S, Einbinder, M, and Weinstein, Y. The infl uence

of aerobic capacity on anaerobic performance and recovery indices in

basketball players. Journal of Strength and Conditioning Research 13(4):

407–411, 1999.

5. Hoffman, JR, Fry, AC, Howard, R, and Maresh, CM. Strength, speed and

endurance changes during the course of a Division I basketball season.

JASSR 5(3): 144–149, 1991.

6. Randell, AD, Cronin, JB, Keogh, JW, and Gill, ND. Transference of

strength and power adaptation to sports performance: Horizontal and

vertical force production. Strength and Conditioning Journal 32(4):

100–106, 2010.

7. Taylor, J. Basketball: Applying time motion data to conditioning. Strength

and Conditioning Journal 25(2): 57–64, 2003.

8. Taylor, J. A tactical metabolic training model for collegiate basketball.

Strength and Conditioning Journal 26(5): 22–29, 2004.

Developing a Conditioning Program

feature

about theAUTHOR

Declan Connolly is

a Professor at the

University of Vermont,

and Director of the

Human Performance

Laboratory. Dr.

Connolly has published

over 350 articles in

sports performance,

muscle adaptation and

injury with training.

He has published one

book, “The Science of

Heart Rate Training”

and is writing another,

“Basic and Applied

Kinesiology.” He was

President of the New

England American

College of Sports

Medicine. He was the

Physiology Section

Editor of Research

Quarterly for Sports

& Exercise, a Fellow

of the American

College of Sports

Medicine, and a

Certifi ed Strength

and Conditioning

Specialist. He is also

an Assistant Editor

for the Journal of

Sports Medicine and

Physical Fitness, an

Associate Editor for

the JSCR and Director

of Certifi cation for the

Collegiate Strength

and Conditioning

Coaches Association.


conditioning fundamentals

Declan Connolly, PhD, CSCS

Humans have an innate ability to survive in extremes

of heat and cold. Furthermore, humans also have the

ability to exercise in such extremes. However, exercise

in the heat is arguably one of the most common and

diffi cult challenges that face competitive athletes. Hu-

mans are homeotherms (i.e., body temperature func-

tions independently of the surrounding environmental

temperature and must be maintained within a fairly nar-

row range). However, under conditions of high heat and

humidity, the challenge to maintain the core tempera-

ture between 36.5 – 37.5˚C is diffi cult and potentially

life threatening. It is of fundamental importance for

strength and conditioning coaches and athletes to un-

derstand the challenges and the limitations of exercise

in the heat and, above all, know how to recognize early

signs of heat stress to allow timely and safe responses.

The continued deaths of athletes due to heat-related

stresses reinforce the fact that current knowledge and

practices are still inadequate. A continued focus on heat

stress deaths, specifi cally sickle cell-related incidences,

increases the urgency and need for continued educa-

tion in this area.

Recent research reported that in the last decade 16

deaths have occurred from exercise conditioning for

American football (1,3). According to this research,

these 16 deaths occurred specifi cally from condition-

ing and not from actual playing in a game situation (1).

Ten of these 16 deaths were attributed to sickle cell trait

(SCT). With appropriate education and management,

those 10 deaths may have been preventable. The Cen-

ter for Disease Control estimates that over 7.5 million

students participate regularly in high school sports

and data from the National High School Sports Related

Injury Surveillance Study for the period 2005 – 2009,

shows that 118 heat illnesses were reported among

the 100 schools sampled (2). This equates to 1.6 per

100,000 athletes exposed. Moreover, when the data is

viewed specifi cally for American football, the incidence

of illness increases to 4.5 per 100,000 athletes exposed

(2). This represents an almost 10 times higher incidence

than other reported sports. Sickle cell trait is the most

prevalent condition in American football-related heat

stress injuries (1,2).

What is Sickle Cell Trait?Sickle cell trait is a condition in which an individual in-

herits a normal (Ha) and an abnormal gene (Hs) for he-

moglobin (Has) as opposed to two normal hemoglobin

genes (Haa). Hemoglobin “Ha” is a normal functioning

hemoglobin molecule, whereas hemoglobin “Hs” is an

abnormal molecule. The “Hs” molecules change nor-

mally round, disc shaped, red blood cells into curved,

or “sickle” shaped cells. These cells have an impaired

ability to the fl ow and transportation of oxygen, and

hence the term “logjam” is often used to describe their

clotting or bottle-necking action within the circulatory

system. This can lead to rhabdomyolysis, a condition

where damaged blood cells release a toxic substance,

myoglobin, which can cause kidney failure, and ulti-

mately, death. It is important to note that the presence

of SCT doesn’t necessarily mean these events will occur.

However, there is an increased likelihood that they can

occur. Individuals of African American descent are most

at risk for SCT, as SCT occurs in 8 – 10% of the African

American population versus less than 0.0002% in the

Caucasian population (2).

Causes of SicklingThe obvious cause of sickling is the presence of hemo-

globin “Hs.” However, other conditions often trigger

catastrophic sickling and education in this area is cru-

cial for all types of sports personnel (e.g., coaches, ath-

letes, and trainers). The most common cause of severe

sickling in athletes is exertional related, high-intensity

exercise (3). When coupled with high ambient tempera-

ture, this exercise causes signifi cant increases in body

temperature which can cause sickling (1,3).

Sickle Cell Trait


Preventing Athlete ComplicationsThe most eff ective approaches to preventing

collapse and sickling are proactive and merely

require the coach, athlete, trainer, etc. to be edu-

cated and knowledgeable in advance. Here are

some guidelines to help coaches (1,3):

• Know the SCT status of the athlete—this

will allow for closer monitoring of the

individual athlete.

• Keep a log of the athlete’s normal physi-

ological responses to the exercise rou-

tine—this will help determine an atypical

response.

• Allow identifi ed “at-risk” athletes slightly

longer recovery times between maximal or

near maximal eff orts and modify exercises

that place such demands on the athletes.

• Monitor hydration and be sure “at-risk”

athletes are appropriately hydrated—this

will help regulate core temperature.

• Avoid punishment exercises or “toughness”

in presenting workouts. Instead, preach

sensibility and being realistic about eff ort.

• Be intuitive so when an otherwise healthy

and fi t athlete complains of fatigue,

breathlessness, or is generally struggling to

complete a routine set of exercises, you can

act immediately and appropriately.

• Allow identifi ed “at-risk” athletes longer

warm-up or build-up times to maximal

bouts to allow appropriate circulatory

adjustment.

• Advocate for a slow and progressive

off -season and pre-season conditioning

program especially if it conducted in a hot

environment.

• Refrain from having an athlete exercise if

they are sick, especially with any condition

involving a fever.

• Communicate constantly with medical

personnel and be adequately prepared to

deal with emergencies.

• Have a specifi c emergency protocol in

place to deal with heat stress.

• Treatment Response to Suspected Heat

Stress Sickling

• Stop all exercise immediately and call

emergency help

• Remove athlete from heat/sunlight im-

mediately

• Cool down athlete (having an ice bath

present would be a practical precaution)

• Remove excessive clothing, padding, hel-

met, shirt, etc.

• Check vital signs and refer to qualifi ed

emergency professionals if necessary

Sickling collapse and death can be avoided.

Coaches and athletes must recognize the severi-

ty of the condition and then educate themselves

to recognize the early signs and symptoms of

this heat stress. An emergency medical plan spe-

cifi c to SCT is advised in warmer climates, and in

locations with an increased “at-risk” population.

Note that the presence of SCT is not reason to

have a “white gloves” or “soft” approach to condi-

tioning athletes; it is simply a more realistic and

safer approach to maximizing an athlete’s poten-

tial without putting them at undue risk.

References1. Anzalone, ML, Green, VS, Buja, M, Sanchez,

LA, Harrykissoon, RI, and Eichner, R. Sickle cell

trait and fatal rhabdomyolysis in football training:

A case study. Medicine and Science in Sports

and Exercise 42(1): 3–7, 2010.

2. Centers for Disease Control and Prevention

(CDC). Heat illness among high school athletes.

MMWR Morb Mortal Wkly 59(32): 1009–1013,

2009.

3. Eichner, ER. Sickle cell trait in sports. Current

Sports Med 9(6): 347–351, 2010.

Sickle Cell Trait

about theAUTHOR


Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT,*D and Caitlin Riley

Debra Wein is a

recognized expert

on health and

wellness and has

designed award

winning programs

for both individuals

and corporations

around the US. She

is president and

founder of Wellness

Workdays, Inc., (www.

wellnessworkdays.

com). In addition, Wein

is the president and

founder of Sensible

Nutrition, Inc. (www.

sensiblenutrition.com),

a consulting fi rm of

RD’s and personal

trainers, established

in 1994, that provides

nutrition and wellness

services to individuals.

Wein has nearly 20

years of experience

working in the health

and wellness industry.

Caitlin Riley graduated

from Simmons

College in 2005 with

a Bachelor’s degree

in Marketing and

Public Relations and

completed her didactic

training in dietetics

at Simmons College

in 2011. Caitlin is

currently completing

her dietetic internship

with the Solmaz

Institute for Obesity

at Lenior-Rhyne

University.

Most athletes are probably looking for a way to fi ght the

infl ammation that may arise from either a tough workout

or an injury. Common over-the-counter medications like

ibuprofen can help reduce infl ammation, but what about

a more natural remedy that does not have potential liver

damage as a side eff ect? Athletes do not need to look any

further than their local fi sh market.

Fish are an excellent source of omega-3 fatty acids. Poly-

unsaturated fatty acids (PUFA), omega-3 and omega-6,

are essential fatty acids and are required for cell function.

Omega-3 fatty acids, specifi cally, are instrumental in near-

ly every bodily function as they fi ght infection and infl am-

mation (5). Polyunsaturated fatty acids are required for

energy production, but they also increase oxidation and

metabolic rate (5).

A diet rich in PUFA may prove to be benefi cial for elite and

general athletes alike. A study evaluated the role of a high-

protein, low-calorie, polyunsaturated fatty acid (PUFA)

supplemented diet on anthropometric parameters, eryth-

rocyte-membrane fatty-acid composition, and plasma an-

tioxidant defenses of nonprofessional volleyball athletes

(1). The study group was divided with half following the

Mediterranean diet (high in fi sh and healthy oils, like extra

virgin olive oil) and the other followed a high-protein, low-

calorie diet with a 3 g/day fi sh-oil supplementation. An-

thropometric data was taken at the beginning and end of

the study, lasting two months. The study concluded that

high intake of PUFA might increase susceptibility to lipid

peroxidation not counterbalanced by a higher increase in

total amino acids. Adherence to the Mediterranean diet

seems to be the better choice (1).

However, most Americans, and likely most athletes, do

not ingest enough omega-3s, and instead consume more

omega-6s. The optimal omega-6/omega-3 ratio has been

estimated to be from 2:1 to 3:1, four times lower than the

current intake; therefore, it is recommended that athletes

consume more omega-3 fatty acids from marine and veg-

etable sources (2).

So, should athletes consume more omega-3 in their diet?

What about supplementation? How exactly will they ben-

efi t from additional omega-3 fatty acids? Research sug-

gests, “plant fl avonoids, antioxidants, and omega-3 fatty

acids have many potential health benefi ts derived primar-

ily through antioxidant and anti-infl ammatory activities,”

(5).

A randomized study of 39 athletes examined the eff ects

of 400 mg of omega-3 fatty acids, among other vitamins

and minerals, compared with a placebo, taken daily for

two weeks before and after intense cycling. Results of the

study indicate that “combining fl avonoids and antioxi-

dants with omega-3 fatty acids is eff ective in reducing the

immediate post-exercise increase in oxidative stress,” (4).

A second randomized study looked at cyclists ingest-

ing omega-3 fatty acids, 2,000 mg of eicosapentaenoic

acid (EPA) and 400 mg of docosahexaenoic acid (DHA), a

multivitamin complex emphasizing vitamins C, E, A and

selenium, as well as a multivitamin and omega-3 combi-

nation. Blood was collected at baseline, pre-exercise and

post-exercise. Results showed that supplementation with

omega-3 fatty acids alone signifi cantly decreased oxida-

tive stress after exhaustive exercise (3).

Athletes with asthma may want to make a special note

of adding omega-3s to their training table. An article

published in Physician and Sports Medicine cited that nu-

merous studies have shown that “three weeks of fi sh oil

supplementation, rich in EPA and DHA, reduces exercise-

induced airway narrowing, airway infl ammation and bron-

chodilator use in elite athletes as asthmatic individuals,”

(3).

Omega-3 Fatty Acids, Infl ammation, and Recovery in Athletes

training table


While not every study showed conclusive results

that omega-3s help with reducing infl ammation

and oxidative stress, there seems to be enough

evidence to warrant including more omega-3s in

an athlete’s diet. There is plenty of evidence to

support the overall health benefi ts of omega-3s.

Ideally, athletes will increase their intake of ome-

ga-3 PUFA through dietary sources because they

will also get the health benefi ts of the other vi-

tamins, minerals and proteins found in the food.

Below are some common food choices to con-

sider adding to one’s diet. However, fi sh oil sup-

plementation is a realistic way to increase your

intake of omega-3 fatty acids if you don’t like the

taste of fi sh. The bottom line is that an increase

in omega-3 PUFA is benefi cial to athletes and

may aid in recovery from exhaustive exercise.

References 1. McAnulty, SR, Nieman, DC, McAnulty, LS,

Lynch, WS, Jin, F, and Henson, DA. Effect of

mixed fl avonoids, n-3 fatty acids, and vitamin

C on oxidative stress and antioxidant capacity

before and after intense cycling. International

Journal of Sports Nutrition Exercise Metabolism

21(4): 328–337, 2011.

2. McAnulty, SR, Nieman, DC, Fox-Rabinovich,

M, Duran, V, McAnulty, LS, Henson, DA, Jin, F,

and Landram, MJ. Effect of n-3 fatty acids and

antioxidants on oxidative stress after exercise.

Medicine and Science in Sports and Exercise

42(9): 1704–1711, 2010.

3. Mickleborough, TD, Lindley, MR, and

Montgomery, GS. Effect of fi sh-oil derived

omega-3 polyunsaturated fatty acid

supplementation on exercise-induced

bronchoconstriction and immune function in

athletes. Physician and Sports Medicine 36(1):

11, 2008.

4. Neiman, DC, Henson, DA, McAnulty, SR, Jin,

F, and Maxwell, FR. N-3 polyunsaturated fatty

acids do not alter immune and infl ammation

measures in endurance athletes. International

Journal of Sports Nutrition Exercise Metabolism

19(5): 536–546, 2009.

5. Simopoulos, AP. Omega-3 fatty acids in

infl ammation and autoimmune diseases. J Am

Coll Nutr 21(6): 495–505, 2002.

Omega-3 Fatty Acids, Infl ammation, and Recovery in Athletestraining table

Food Source Omega-3 (g)

Anchovies 1.4

Flaxseed (3/4 cup, ground) 1,000

Mackerel 2.5

Salmon 1

Omega-3 For fi ed Eggs (2) 114

Tuna 0.5

Walnuts (1/4 cup) 627

Sardines (in sardine oil) 3.3

Herring, Atlan c 1.6

Table 1: Food Sources for Omega-3s (1).

Chat Williams, MS, CSCS,*D, NSCA-CPT,*D, PT-AR

about theAUTHOR

personal trainingfor performance

10

Chat Williams is the

Supervisor for Norman

Regional Health Club.

He currently sits on

the National Strength

and Conditioning

Association Board

of Directors and is

the past NSCA State

Director Committee

Chair, Midwest

Regional Coordinator

and State Director of

Oklahoma (2004 State

Director of the Year).

He also served on

the NSCA Personal

Trainer SIG Executive

Council. He is the

author of multiple

training DVDs. He runs

his own company,

Oklahoma Strength

and Conditioning

Productions, which

offers personal training

services, sports

performance for youth,

metabolic testing,

and educational

conferences and

seminars for strength

and conditioning

professionals.


Free weights, machine weights, elastic tubing, and medi-

cine balls are just a few of the modalities personal trainers

can use to improve the muscular strength and endurance

of their clients. Often, the type of modality used is deter-

mined by the training environment, availability of equip-

ment, and population. Access to a fi tness facility, amount

of equipment, population and size of the training group,

current fi tness level of the individual or group, and budget

restraints are just a few variables to consider when design-

ing a training program. Along with the training modalities

previously mentioned, manual resistance is another type

of training that can be incorporated into a fi tness program

to improve muscular strength and endurance.

Manual Resistance Manual resistance is a partner-based type of training that

requires limited equipment. Benches, straps, and PVC

pipes, along with bodyweight may be used (2). During the

exercise, the spotter, or partner, provides the resistance

or serves as an anchor so that the trainee can complete

full range of motion movements incorporating eccentric

and concentric muscle actions. The spotter can control the

amount of resistance applied throughout the entire range

of motion, thus determining the intensity. The spotter and

trainee should work as a team to provide adequate resis-

tance so that the movements are challenging and over-

load is produced. It should not be a tug-of-war between

the spotter and trainee; form, technique, and proper body

mechanics should be maintained throughout the entire

movement.

Benefits of Manual Resistance Training Manual resistance training is an excellent alternative to

other forms of training when the personal trainer has ac-

cess to limited equipment and limited fi nancial means.

The equipment is cost-eff ective and does not require a lot

of space to complete the movements. Manual resistance

training equipment is a great tool to use in small groups,

physical education classes, and in a boot camp or perfor-

mance camp format (1). Multiple pieces of equipment

may be purchased for the same amount of a single ma-

chine, plus the equipment is portable and can be taken

to multiple venues relatively easy. Designing programs

using these tools for beginners and youth can also ensure

safety, proper technique, and teamwork. Since the meth-

ods require partners, both individuals must be engaged in

the workout to allow for maximal participation and eff ort.

This can be benefi cial when working with large groups or

youth so that their attention and focus are maintained. Al-

though, research is limited at the current time, preliminary

studies suggest that manual resistance training is a great

way to improve short-term muscular strength and endur-

ance. In a study by Dorgo et al. that compared manual

resistance training (plus endurance training) to a typical

physical education class curriculum found that the man-

ual resistance training group had greater improvements

in all six categories that were measured (1-mi run, curl-up,

trunk lift, push-up, fl exed-arm hang, modifi ed pull-up) (1).

When comparing multiple studies including some form of

manual resistance training, it is suggested that a well-de-

signed program utilizing proper form, technique, and bio-

mechanics will increase short-term muscular strength and

endurance. Long-term benefi ts may need further research

due to muscular adaptations that require training that is

more advanced, and increased intensity or overload (2).

Manual Resistance Exercise Examples The following are just a few examples of manual resistance

training exercises that can be incorporated into strength

and conditioning programs. The partner-based exercises

will be demonstrated using a durable nylon strapping. The

nylon strap has fi ve handles (one serves as an anchor). The

following provides four examples exercises that utilize the

strap:

Alternating Row (Figures 1 and 2)

Spotter/Trainer: Start with the feet staggered or shoulder

width apart holding the single handle serving as the an-

chor for the client; the handle should be held directly in

front of them.

Client: Start with the feet shoulder width apart, one han-

dle in each hand, pull one arm back in a rowing motion

along the side of the body and then repeat with the other

side.

Manual Resistance Training

personal training for performance


Manual Resistance Training

Chest Press (Figures 3 and 4)

Spotter/Trainer: Start by standing behind the

client with the feet staggered or shoulder width

apart holding the single handle serving as the

anchor for the client; the handle should be held

directly in front of them.

Client: Start with a staggered stance or with the

feet shoulder width apart, with elbows out to the

side and just below shoulder height with palms

down. Press one hand forward, controlling the

resistance with the other handle, repeat with the

other handle by pressing forward. Be careful not

to go back too far as this can place strain on the

front of the shoulder.

Alternating Row with Spotter

Squat to Overhead Press

(Figures 5 and 6)

Spotter/Trainer: Start with feet shoulder width

apart, perform a bodyweight squat with the

handle directly in front of the body. On the de-

scent, lower the handle to the fl oor and during

the ascent perform an overhead press with the

handle.

Client: Start with the feet staggered or shoulder

width apart, one handle in each hand, pull one

arm back in a rowing motion along the side of

the body and then repeat with the other side.

The roles may be reversed so that the client per-

forms the squat to overhead press as well.

Partner Standing Core

Rotations (Figures 7, 8, and 9)

Spotter/Client: During the rotations, both in-

dividuals will perform the same type of move-

ment. They will be facing forward and sideways

to each other; each of them will have two han-

dles directly out in front at chest level. They will

simultaneously rotate the same direction, one

will perform the concentric action and the other

will perform the eccentric action applying the

resistance.

Final Thoughts Again, these are just a few of the exercises that

can be implemented into a training program.

They can be incorporated into a traditional re-

sistance training program or used in a group

setting like a performance camp or physical

education class in a circuit type format. Sets and

repetitions can be determined by the number of

repetitions or a specifi c amount of time. Manual

resistance training is a great tool to add for a

change of pace, personal trainers on a limited

budget, and developing a foundational program

for form and technique.

References1. Dorgo, S, King, G, Candelaria, N, Bader, J,

Brickey, G, and Adams, C. Effects of manual

resistance training on fi tness in adolescents.

Journal of Strength and Conditioning Research

23(8): 2287–2294, 2009.

2. Dorgo, S, King, G, and Rice, C. The effects

of manual resistance training on improving

muscular strength and endurance. Journal of

Strength and Conditioning Research 23(1):

293–303, 2009.

Figure 1 and 2: Alternating Row – Multi-Joint Back

and Biceps

Figure 5 and 6: Client Alternating Row with Spotter

Squat to Overhead Press

Figure 7, 8, and 9: Partner Standing Core Rotations

Figure 3 and 4: Chest Press – Multi-Joint Chest,

Shoulders, and Triceps

feature

about theAUTHOR

12



It is no mystery that in order to become a better run-

ner, you have to put in the necessary time, which ulti-

mately means completing long-distance runs. But what

happens when, despite how many extra miles you run

or how taxing your workouts are, those 5k or 10k times

do not improve? Maybe you have added more hills

or fartlek training to your runs, but still cannot seem

to break your best times. It may be a case where your

body simply cannot handle the increased intensity or

mileage. The solution to breaking out of such a training

slump may reside on an Olympic-style lifting platform.

Numerous factors play contributory roles in the devel-

opment of running performance in distance runners,

particularly VO2max and lactate threshold. The idea of

improving running performance can also be referred to

as improving running economy, or the steady-state oxy-

gen requirement of the body to maintain a given sub-

maximal running speed (7). Simply put, if a runner can

improve his or her running economy, chances of suc-

cess in distance running performance will also increase.

Indeed, coaches and athletes are wise to focus the ma-

jority of their attention on long, submaximal distance

runs to improve VO2max, as maximal oxygen consump-

tion is a primary determinant in distance running per-

formance. Eff ective training, however, cannot solely rest

here on one single performance variable. For instance,

it is not uncommon to fi nd athletes with similar VO2max

values run at diff erent paces than one another (7). Fur-

thermore, endurance runs require more than just high

aerobic power, as athletes must also be able to exert

sudden bursts of power when surging past an oppo-

nent, covering uneven terrain, climbing hills, and sim-

ply maintaining a fast pace over the course of a race.

Therefore, there must be other factors besides just

VO2max that infl uence optimal performance in distance

running. A series of research studies conducted by

Paavolainen et al. illustrated one such factor that may

contribute to peak endurance running velocity, which

is an athlete’s neuromuscular characteristics, or muscle

power (4,5,6,7). For an athlete who has already reached

his or her maximal aerobic capacity, muscle power fac-

tors may be an additional tool for continuing to see in-

creases in distance running performance.

Neuromuscular characteristics refer to the interactions

between the neural and muscular systems (2). The im-

pact of these factors on running economy is important

for a distance runner because the fast generation of

muscle force (power), muscle elasticity, and running me-

chanics are all aff ected by the interaction of the neural

and muscular systems (1). For these reasons, resulting

neuromuscular adaptations from an explosive strength

training program could benefi t an endurance athlete.

This concept makes sense, given that each footstrike of

the running gait utilizes the eccentric lengthening and

successive concentric shortening of the musculotendi-

nous unit, also known as the stretch-shorten cycle. Thus,

each ground contact can be considered a brief, explo-

sive burst of power. Olympic-style lifts may enhance

the ability of this musculotendinous unit to bring about

such an adaptation, by training it to contract more

forcefully and rapidly in a “spring-like” fashion. Then, ex-

plosive power with each footstrike is an extremely desir-

able adaptation for an endurance athlete, as illustrated

by the previously mentioned research studies.

One important characteristic of the subjects used in

these studies is that they were all trained athletes. This

is a promising observation for those who have already

been training for years, as continued improvements in

running performance have been noted with explosive

training, even at an elite level. In addition, as hypoth-

esized, the experimental group demonstrated con-

siderable improvements in selected neuromuscular

characteristics following a 9-week training program,

even when endurance training was still performed con-

comitantly. Finally, it is important to note that loads

used in the experimental group’s training program were

Brook Skidmore is

a former physical

education instructor

for the College of

Southern Idaho. She

has served as an

Exercise Specialist

at The Orthopedic

Specialty Hospital

(TOSH) Frappier

Acceleration Sports

Training (FAST)

program in Murray,

UT. She has also

trained a wide range

of athletes in the role

of a personal trainer,

and as a strength

and conditioning

coach. In addition to

her own training as a

distance runner, she

also conducts fi tness

classes for the general

public and for older

adults.

Brook Skidmore, MS, CSCS




low, and yet desirable muscle power was still

achieved because maximal movement velocity

was used, and speed of movement is more criti-

cal than merely heavy loading when trying to

develop these powerful characteristics. In other

words, it is not necessarily the amount of weight

lifted, but rather the speed of the movement

that is most important for this type of training.

Researchers noted that the mechanism by

which these adaptations took place was due to

an increase in the amount of neural input to the

muscles, and not so much from hypertrophy of

the muscles. Many distance runners fi nd this as

a positive adaptation, as a common reason for

avoiding resistance training among runners is

the fear of getting too “bulky.” Furthermore, sub-

jects in the experimental group also achieved

improvements in their 5k distance run, without

any changes in their VO2max or lactate thresh-

old values. Therefore, the increase in power did

not come at the expense of their maximal aero-

bic capacity, an important fi nding for those wor-

ried about losing the progress they have made

while spending hours pounding the pavement.

It can be concluded, then, that perhaps VO2max

is not the sole determinant of greater perfor-

mance, but also that these muscle power quali-

ties are in fact good predictors of distance run-

ning ability. In addition, higher caliber runners

tend to demonstrate more rapid force produc-

tion, thus indicating that their greater power

production contributes to better running per-

formance. All of these improvements in perfor-

mance can be summed up in one term, greater

neuromuscular capabilities. These capabilities

can be trained and enhanced with a proper

training program.

Implications for Distance RunnersCollectively, the results of the previously men-

tioned studies indicate that Olympic-style lifts

have the potential to enhance running per-

formance when used as the primary training

modality in a training program. Still, it isn’t un-

common to fi nd a distance runner mistakenly

following the long-proclaimed advice to lift

“high reps with low weight,” since this appar-

ently mimics the sport of running. It is important

to remember that when selecting exercises for

an endurance program, muscles act as groups,

and therefore, it would be wise to train them as

groups.

As Kawamori et al. noted, power output can be

maximized at a submaximal load, and maximal

loading is not necessary to achieve maximal

power output during Olympic-style lifts (3). This

fact might be helpful for a distance runner in

terms of safety and effi ciency of the training ses-

sions. Additionally, as the researchers attested,

it is the eff ort during each exercise that should

be emphasized, as maximal eff ort can still pro-

duce signifi cant power gains, despite only using

a submaximal load.

While Olympic-style lifts may seem somewhat

unrelated to distance running, these lifts can

Program Design

• Always perform an adequate warm-up prior to engaging in any type

of training.

• Perform the Olympic-style lifts before your endurance work, so that

proper technique is not compromised due to fatigue.

• Volume should be kept low to ensure that enough time is provided

for endurance work, and to prevent overtraining.

• Generally, 3 – 5 sets of 3 – 5 repetitions (reps) should be used at 80 –

85% 1RM for the Olympic-style lifts. However, this prescription may

certainly be modifi ed, based on the training status and skill level of

the athlete.

• Recovery time between sets is also crucial, and should be 2 – 5 min.

Guidelines

• Emphasize the speed of movement, rather than the amount of

weight lifted. Each repetition should be performed as rapidly as

possible.

• Explosive lifting should not be performed year-round, and should

instead be implemented in cycles, used primarily when the athlete

is not in-season.

• Cycles of power training should last only 3 – 4 weeks.

• For those who compete year-round, it might be best to include

Olympic-style lifts during speed/power cycles, when the focus is on

anaerobic, rather than aerobic, energy production, and the athlete is

not in a competitive season.

Precautions

• Start slow. Every endurance athlete knows the importance of

introducing more mileage or intensity at a gradual pace, in order to

avoid symptoms of overtraining. Introducing Olympic-style lifts into

your workouts is no exception to this rule.

• Proper form and technique is paramount. Perform the Olympic-style

lifts under the supervision of a certifi ed strength and conditioning

professional.

• Do not perform any Olympic-style lifts until fi rst developing a solid

strength base.

Table 1: Recommendations for Including Olympic-Style Lifts into a

Distance Running Program



be considered benefi cial for these endurance

athletes. As Kawamori et al. recognized Olym-

pic-style movements and their derivatives have

been shown to produce some of the highest

average human power outputs of all resistance

training exercises. The Olympic-style lifts are

specifi c to distance running in the fact that they

employ large muscle mass, multi-joint move-

ments, and fast movement velocity. Since the

muscle groups used in running are never used

in isolation, they all must be coordinated and

work together for synchronized movement. For

example, the power clean is an explosive, fast

lift that incorporates a range of motion similar

to sprinting. Thus, Olympic-style lifts like the

power clean and the snatch, may be additional

methods for explosive strength training. Again,

high loads are unnecessary, as successful per-

formance in distance running requires relatively

high movement velocity while overcoming only

the athlete’s bodyweight, and not necessarily

enormous loads.

ConclusionAlthough many physiologists have ascribed

VO2max and lactate threshold as the main deter-

minants of distance running performance, it has

become apparent that this is not the sole crite-

rion of success in the sport, and in fact, neuro-

muscular characteristics may play just as strong

a role in determining running performance. The

good news is that this observation can even be

realized at the elite level, where athletes who

have already reached their maximal aerobic ca-

pacity can still continue to make improvements

in their running economy by incorporating ex-

plosive strength training into an existing endur-

ance training program. Since running economy,

particularly as manifested in explosive, powerful

athletic attributes, is considered a critical factor

in elite distance running performance, instead of

racking up more and more miles with no accom-

panying drop in your best times, you might try

bringing your workouts indoors to an Olympic-

style lifting platform to assist in continued im-

provements in your running performance.

References1. Crawley, J. Can explosive strength training

improve distance running performance? Strength

and Conditioning Journal 23(4): 51–52, 2001.

2. Jung, A. The impact of resistance training on

distance running performance. Sports Medicine

33(7): 539–552, 2003.

3. Kawamori, N, Crum, AJ, Blumert, PA, Kulik,

JR, Childers, JT, Wood, JA, et al. Infl uence of

different relative intensities on power output

during the hang power clean: Identifi cation

of the optimal load. Journal of Strength and

Conditioning Research 19(3): 698–708, 2005.

4. Paavolainen, L. Neuromuscular characteristics

and muscle power as determinants of running

performance in endurance athletes: With special

reference to explosive-strength training. Studies

in Sport, Physical Education and Health 63, 1999.

5. Paavolainen, L, Hakkinen, K, Hamalainen,

I, Nummela, A, and Rusko, H. Explosive-

strength training improves 5-km running time by

improving running economy and muscle power.

Journal of Applied Physiology 86(5): 1527–1533,

1999.

6. Paavolainen, LM, Nummela, AT, and Rusko,

HK. Neuromuscular characteristics and muscle

power as determinants of 5-km running

performance. Medicine and Science in Sports

and Exercise 31(1): 124–130, 1999.

7. Paavolainen, L, Nummela, A, Rusko, H, and

Hakkinen, K. Neuromuscular characteristics and

fatigue during 10-km runs. International Journal

of Sports Medicine 20: 516–521, 1999.

feature

about theAUTHOR


The purpose of this article is to present a periodized

conditioning model for the year-round preparation of a

track and fi eld sprint competitor. A properly periodized

training program should include planned periods of

progressive change in training volume and intensity.

These periods are typically broken down into training

phases.

Much attention has previously been given to the plan-

ning of resistance training phases, but little can be

found in regard to the phases of training for the run-

ning component of a sprinter’s training plan. Four of the

most widely accepted phases of resistance training are

presented in Table 1 (endurance, hypertrophy, strength,

and power). The program in this article utilizes the tra-

ditional resistance training phases, but also introduces

an adapted model of the training phases which helps

to organize the running component of the training plan

(Table 2).

Training Principles and Programming Variables: SpecificityWhen designing a sound periodized training program

it is important to consider training principles such as

progression, overload, reversibility, diminishing returns,

and specifi city. The principle of specifi city is a simple

but very important concept which demands attention.

The principle of specifi city states that the physiological

adaptations made within the body are specifi c to the

demands placed upon that body (1). This is sometimes

referred to as the SAID principle (specifi c adaptations to

imposed demands).

According to the principle of specifi city, if an individu-

al plans to participate in a sport that requires a great

amount of power output, such as a track and fi eld sprint

event, it makes sense that a large portion of his or her

training should aim to develop muscular power. Unfor-

tunately, the concept of specifi city is sometimes exag-

gerated. It is important that athletes mimic the specifi c

movement patterns of the activity or sport during train-

ing. Although specifi city is one of several important

training principles, it is important not to exhaust any

one principle or variable.

Resistance Training ComponentIn running events, most body movement occurs in the

sagittal plane. However, other muscular contractions

occur that stabilize the body from side to side and ro-

tationally. Because the body is required to contract

muscles in all three planes of motion, it makes sense to

incorporate movements from all three planes of motion

into the resistance component of the training plan.

An example of training in all three planes is the station-

ary lunge. Instead of only lunging to the front, athletes

can incorporate movements from all planes by lunging

backward, sideways, and rotationally. Several variations

of the lunge are provided in Table 4. The concept of

training in all three planes can be applied to almost all

resistance-based movements. Stick to the basic move-

ment patterns of pushing and pulling with the upper

body, and squatting and lunging with the lower body;

simply add variations of the angle and direction of the

exercises. A sample exercise selection is provided in

Table 4. Remember to always be in control of the body’s

momentum and maintain good posture.

The set and rep scheme shown for the resistance com-

ponent found in Table 5 applies to the primary move-

ments such as the push, pull, squat, or lunge.

Long-Term Planning for SprintersThe key to success as a track and fi eld athlete is to peak

at the appropriate time. In the sport of track and fi eld,

the athlete wants to be at their best toward the end of

the season when reaching a qualifying mark is the pri-

mary goal. If time is taken to build to peak performance

slowly and strategically, the likelihood of burning out

or experiencing an overuse injury may be reduced. An

example of a comprehensive training timeline for a

high school sprinter (400 m) is summarized in Table 3.

The phases will overlap as there is a transition from one

Matthew Frommelt is

a Program Manager

and Instructor with

the personal trainer

education program

offered at the

Heritage Institute.

Since receiving his

Bachelor’s degree in

Exercise Science and

competing in athletics

on the collegiate level,

he has worked in the

private sector training

athletes of all ages

and ability levels. He is

also currently the co-

owner of the Athlete

Institute in Cape

Coral, FL where, along

with offering sports

performance training

for athletes, he trains

the general population

as well.

As an avid jumps and

sprint competitor in

track and fi eld, Amber

currently coaches high

school track and fi eld

as a Certifi ed USA

Track and Field Level

1 Coach. She is also

the co-owner of the

Athlete Institute where

she privately offers

sports performance

training for youth and

college athletes of

all ages and ability

levels. She also holds

a Bachelor’s degree

in Exercise Science

from Florida Atlantic

University.

Matthew Frommelt, CSCS and Amber McGillicuddy, USATF L1 Coach





phase of training to the next. It is not advisable to change training inten-

sity or volume suddenly. The body requires time to adapt to new stimuli.

If progression is done too quickly, the athlete may peak too early or be

headed for other negative training eff ects.

The sample program in Table 5 demonstrates changes in training variables

over the duration of the fi rst eight weeks of a one-year training program.

The sample program is a snapshot of the fi tness base (Table 2) and muscu-

lar endurance (Table 3) phases of training for a high school competitor. It is

also assumed that the athlete does not stop at the end of the high school

season but continues to participate in a summer schedule.

References1. Baechle, T, and Earle, R. Essentials of Strength Training and

Conditioning. (3rd ed.) Champaign, IL: Human Kinetics; 379–380, 2008.

Phase Goal

Muscular Endurance Increase the muscles’ ability to resist fatigue against repeated contraction

Muscular Hypertrophy Increase cross-sectional area of muscle cells (grow the muscle)

Muscular Strength Maximize the muscles’ ability to produce force

Muscular Power Utilize maximal force generation at faster speeds

Phase Goal

Fitness Base Training Increase work capacity with a greater training volume at a lower intensity

Anaerobic Threshold TrainingIncrease resistance to fatigue with longer runs at a medium-to-high intensity (sometimes referred to as increasing the lactate threshold

Maximal Anaerobic Power Training Maximize muscle force production at top speeds with a lower volume of training

Maintenance Maintain high-intensity training with adequate rest between competition and training

Table 1: Resistance Training Phases

Table 2: Running Phases



Sept Oct Nov Dec Jan Feb Mar Apr May Jun Jul Aug

Active Rest and Recovery (other sport participation)

Running Focus (R) Fitness Base

Resistance Training (RT): Muscular Endurance

Active

Re

st an

d R

eco

very

(oth

er sp

ort p

articip

atio

n)

(R)

Anaerobic Threshold Training

(RT)

Muscular Hypertrophy

(R)

Maximal Anaerobic Power

(RT)

Muscular Strength

(R)

Maintenance

(RT)

Muscular Power

Table 3: Year-Round Division of Training Phases for the Track and Field Sprinter (High School)

Table 4: Year-Round Resistance Training Exercises (Sample Day)

*Utilize the set and rep scheme found in Table 5

Movement Variations

Dumbbell Squat Toes Straight / Toes In / Toes Out / Stagger

Push-up Wide / Narrow / Stagger / Shoulder Press

Lunge Forward / Rotational / Cross-over / Side

Dumbbell Row Pronate Hands / Neutral Hands / Supinate Hands

Shoulder Matrix Split Squat Front-to-Back Reach / Single-Leg, Side-to-Side Reach / Rotational Reach

Med-Ball Slam Front Slam / Rotational Slam / Single-Leg Slam



Table 5: Sample Program (Weeks 1 – 8, Muscular Endurance and Fitness Base Phases)

RT: Resistance Training R: Running Component

(%): Estimated Eff ort

Wk Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

1

RT: 3 x 15

R: 75% 1x 800 m, 600 m,

500 m 4 min rest between

R: Bleachers 2 x 5 min

2 min rest between sets

RT: 3 x 15

R: 8 x jog 100 m 8 x run 100 m

R: 75% 5 x 200 m Rest 2 min

RT: 3 x 15

R: 2 x 15 s hard 45 s easy for 5 min total Rest 2 min

10 min easy run

2

RT: 3 x 15

R: 75% 1 x 800 m, 600 m,

500 m4 min rest between

R: Bleachers2 x 5 min2 min rest

between sets

RT: 3 x 15

R: 8 x jog 100 m8 x run 100 m

R: 75%5 x 200 mRest 2 min

RT: 3 x 15

R: 2 x 15/455 min totalRest 2 min

10 min easy run

3

RT: 4 x 12

R: 75% 2 x 500 m, 400 m

3 min rest between each run

R: Bleachers 2 x 5 min

2 min rest between sets

RT: 4 x 12

R: 8 x jog 100 m8 x run 100 m

R: 75% 5 x 200 m Rest 2 min

RT: 3 x 15

R: 15/45 for 5 min Rest 2 min

30/30 for 5 min

10 min easy run

4

RT: 4 x 12

R: 75%2 x 500 m, 2 x 400 m3 min rest between

each run

R: Hill Runs 10 x 80 m

jog back rest

RT: 4 x 12

R: 75%8 x100 m

Rest 1 min

R: 80%5 x 200 m

Rest 2 – 3 min

RT: 4 x 12

R:15/45 for 5 minRest 2 min

30/30 for 5 min

10 min easy run

5

RT: 4 x 12

R: 80% 1x 400 m, 300 m,

200 m, 100 m Walk to next distance

for rest


jog back rest

RT: 4 x 12

R: 75% 8 x 100 m Rest 1 min

R: 80% 4 x 400 m

Rest 3 – 4 min

RT: 3 x 15

R: 80% 5 x 200 m

Rest 2 – 3 min

15 min easy run

6

RT: 3 x 12

R: 80%1x 400 m, 300 m,

200 m,100 mWalk to next distance

for rest


jog back rest

RT: 3 x 12


R: 80%4 x 400 m

Rest 3 – 4min

RT: 3 x 12

R: 80%5 x 200 m

Rest 2 – 3 min

15 min easy run

7

RT: 3 x 12

R: 80% 1 x 500 m, 3 x 300 m

3 – 4 min rest between each run

R: Resisted Speed (tire/sled)

8 x 50 m, 4 x 50 m without resistance Walk back for rest

RT: 3 x 12

R: 75% 10 x 100 m Rest 1 min

R: 80% 4 x 400 m + 50 m (30 s

rest after 400 m, sprint 50 m) Rest 4 min

RT: 3 x 12

R: 85% 5 x 200 m Rest 3 min

15 min easy run

8

RT: 4 x 10

R: 80%1 x 500 m, 3 x 300 m

3 – 4 min rest between each run

R: Resisted Speed (tire/sled)8 x 50 m

4 x 50 m without resistance

Walk back for rest

RT: 4 x 10

R: 75%10 x 100 mRest 1 min

R: 80%4 x 400 m + 50 m

(30 s rest after 400 m, sprint 50 m) Rest 4 min

RT: 4 x 10


15 min easy run

All proteins are not created equal. Arm yourself with the proteins that work best for you in your mission to build rock-solid muscle.* GET ALL YOUR PROTEIN AT GNC AND GNC.COM.

A QUICK GUIDE TO PROTEINS

100% WHEY PROTEIN

100% CASEIN PROTEIN

WHEY ISOLATE 28

MASS XXX™

OATMEAL PROTEIN BAR

50 GRAM SLAM™ DRINK

HYPERBOLIC MASS GAINER™

GRAMSPER SERVING MORNING

BETWEEN-MEAL SNACK

PRE-WORKOUT

POST-WORKOUT

EVENING/BEDTIME ON-THE-GO

100% HYDROLYZED PROTEIN

*When used in conjunction with regular weight training. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit GNC.com for the store nearest you. ©2012 General Nutrition Corporation. May not be available outside the U.S.

http://www.gnc.com

issue 11.2 nsca’s april/may ‘12 j erformance training www ...€¦ · nsca’s training journal...

Documents