Methods of Resistance Training and Conditioning
A collegiate volleyball program has just been started, and the newly hired coach approaches you with a request. Because the players jump so much in practice, he would like his athletes to perform resistance training only. Discuss the utility of a resistance-only training program. Consider the following in the discussion: 1. What other exercise modes may be appropriate for these athletes? 2. Is plyometric training indicated? If so, how will the athletes benefit from such an exercise program? 3. If plyometric exercise is appropriate, during what part of the cycle should plyometric drills be performed? Must the exercises be performed during the season? 4. What plyometric drills should be included in a program designed for volleyball players?
In general, a strength-only training program is not appropriate for volleyball players; plyometric training is both appropriate and specific to the demands of volleyball (e.g., during blocking and spiking). While plyometrics are a necessary part of any volleyball training program, they may not be required during the season. Because the athletes jump quite a bit during practice and games, intense plyometrics may cause overtraining during the season. Low-intensity plyometrics may be successfully incorporated into a warm-up before practice to allow some improvement in jumping ability. The following drills are specific to volleyball and should be included in a plyometric training program: jump and reach, double-leg tuck jump, double- and single-leg vertical jumps, double-leg hop, jump to box, squat box jump, and depth jump.
A collegiate sophomore participates in American football in the fall and sprints for the track team in the spring. After undergoing surgery to reconstruct a torn anterior cruciate ligament the previous fall, he is attempting a return to sprinting in the spring. As the outdoor track season approaches, he is consistently 1 second slower in the 100 m sprint than in previous seasons. The athletic trainer indicates that the thigh on the injured limb remains atrophied following surgery. The athlete has been cleared for all activities. Which muscle group is most likely affected during his comeback? What role do these muscles play during ground support? What type of training may improve this athlete's lower extremity function during ground support?
Quadriceps atrophy and decreased strength and power are common after anterior cruciate ligament reconstruction. During ground support, elastic energy is stored, due to the eccentric quadriceps activity, and released, increasing power to the lower leg. Plyometric activity, with its emphasis on a quick transition from eccentric to concentric muscle actions, will help this athlete improve the power that the quadriceps are able to produce, improving the rate of force production. In addition, the complete weightlifting movements and their derivatives are key exercises in overloading the stretch-shortening cycle (SSC), and improving the SSC is a means of increasing the amplitude of impulse for each step of the sprint.
A new strength and conditioning professional has just been brought on to work with the javelin throwers on a university track and field team. One athlete has been struggling to make improvements in the past year even though she does the same training as her teammates. What are some of the primary questions and evaluations that the strength and conditioning professional could address to try to improve this athlete's performance?
The strength and conditioning professional should perform an evaluation of the sport, including a movement analysis, physiological analysis, and injury analysis. This will help to make sure the coach is familiar with what the sport requires and may give insight into an area the athlete may be struggling with. The strength and conditioning professional should also thoroughly evaluate the athlete for things such as training status, flexibility, pertinent 1RMs, and movement patterns in more complex lifts if these are being performed. It is possible that this athlete needs more one-on-one attention in the weight room to see improvements.
A collegiate softball outfielder tells you that she is having trouble throwing balls to the infield after catching them. The coach tells you that her technique is appropriate, but agrees that strengthening is essential. Design a training program that includes resistance training and plyometrics to help her throw more quickly and with more power. When designing the program, consider the following: 1. What modes of exercise are appropriate for this athlete? 2. What tests should be performed to determine the athlete's readiness for upper body plyometrics? 3. Describe all appropriate design variables and provide the rationale for the choices. 4. What resistance training exercises may assist the athlete in reaching her goal?
Upper and lower body resistance training and upper body plyometric training are appropriate for this athlete. Successfully performing five clap push-ups in a row can be a requirement to assess readiness for upper body plyometric training. Because the athlete has never performed upper body plyometric exercises, intensity should progressed from low to medium-high (e.g., 2-pound [~1 kg] medicine ball throw progressed to a 6-pound [~3 kg] medicine ball throw); frequency should be two times per week; and the program should last at least four weeks (though some form of upper body plyometric training should be included throughout the year). Rest periods between exercises should be at least five times as long as the work time (i.e., 1:5 work-to-rest ratio).
