CSCS Program Design - Rewrite

Mesocycle

*2-6 weeks, medium-sized training cycle, sometimes referred to as a block of training*. The *most common duration is 4 weeks*. Consists of microcycles that are linked together.

Macrocycle

*several months to a year*, some authors refer to this as an annual plan. Is divided into preparatory, competitive, and transition periods of training.

Advanced Training age

*• Advanced: Training age: > 1 year, Frequency: 3-4 x week, Training stress: High, Technique experience and skill: High.*

Beginner Training age

*• Beginner: Training age: < 2 months, Frequency: < 1-2 x week, Training stress: none or low, Technique experience and skill: none or minimal.*

Physical Testing and Evaluation

*• Tests should relate to the athlete's sport.* • Use the results of the movement analysis to select tests. *• After testing, compare results with normative or descriptive data to determine the athlete's strengths and weaknesses.*

Aerobic and Anaerobic Training - Rehab

- Although research has yet to determine an optimal aerobic training program for use in the rehabilitation setting, the program should mimic specific sport and metabolic demands.

Closed Kinetic Chain

- An exercise in which the terminal joint meets with considerable resistance that prohibits or restrains its free motion; that is, the distal joint segment is stationary. - Squat - Push-Up

Open Kinetic Chain

- An exercise that uses a combination of successively arranged joints in which the terminal joint is free to move; open kinetic chain exercises allow for greater concentration on an isolated joint or muscle. - Seated Knee Extension

Practical Implications for Change of Direction and Agility

- Braking impulse, should be considered during change-of-direction and agility maneuvers o *The amount of impulse required to change momentum effectively and efficiently is a direct reflection of the physical requirements for change of direction.*

Daily adjustable progressive resistive exercise (DAPRE) system

- First set requires 10 repetitions of 50% of the estimated 1RM. - Second set requires six repetitions of 75% of the estimated 1RM. - Third set requires the maximum number of repetitions of 100% of the estimated 1RM. - The number of repetitions performed during the third set determines the adjustment to be made in resistance for the fourth set.

Principles of Rehabilitation and Reconditioning

- Healing tissues must not be overstressed. The athlete must fulfill specific criteria to progress from one phase to another during the rehabilitative process. - The rehabilitation program must be based on current clinical and scientific research. - The program must be adaptable to each individual and his or her specific requirements and goals. - Rehabilitation is a team-oriented process requiring all the members of the sports medicine team to work together toward a common goal of returning the athlete to unrestricted competition as quickly and safely as possible.

Microtrauma

- Microtrauma results from repeated, abnormal stresses applied to a tissue by continuous training or training with too little recovery time. o *The most common overuse injury to bone is a stress fracture.* o Tendinitis is an inflammation of a tendon

Neurophysiological Basis for Speed

- Nervous System o Strength training enhances neural drive, the rate and amplitude of impulses being sent from the nervous system to the target muscles - Increases in neural drive, which are indicative of an increase in the rate at which action potentials occur, are related to increases in both muscular force production and the rate of force production. - Increases in neural drive may contribute to increases in the athlete's RFD and impulse generation.

Rate of Force Development

- Rate of force development can be described as the change in force divided by the change in time - An athlete wishing to achieve higher acceleration capabilities should apply forces at a greater rate

Practical Implications for Speed

- Rate of force production may be a more important factor for sprinting success o *Since sprinting success is largely dependent on the production of forces within a short amount of time, impulse is an important underlying factor.*

Resistance Training - Injured athletes

- Several programs have been developed to assist with the design of resistance training programs for injured athletes, including the De Lorme and Oxford programs and Knight's DAPRE program. - DAPRE allows more manipulation of intensity and volume. - The demands of the athlete's sport determine the training goal, which should dictate the design of the resistance training program during the remodeling phase.

Communications

- Strength and conditioning professionals must understand the diagnosis of the injury, *Indications: forms of treatment required, Contraindications: activity or practice prohibited due to the injury* - They must also inform the rest of the sports medicine team about the exercises performed by the athlete and the athlete's response to the exercise.

Impulse

- The length of time athletes are in this stance or plant phase is termed their *ground contact time.* - *The product of the time the force is applied to the ground and the amount of force applied is termed impulse.* - *Changes in impulse result in changes of the athlete's momentum and therefore the ability to either accelerate or decelerate.* o *Momentum is defined as the relationship between the mass of an object and the velocity of movement.* - Within human locomotion, the magnitude of the force coupled with the length of time the force is produced during an individual step is paramount to success.

Physics of Sprinting, Change of Direction, and Agility

- This movement of mass changes an object's velocity, causing acceleration - Within the strength and conditioning profession, velocity and speed are often used interchangeably. o Speed is the rate at which an object covers a distance. o Velocity describes both how fast an object is traveling and its direction. In short, velocity is speed with a direction. o Acceleration refers to the rate at which an object's velocity changes over time. o Deceleration replaces negative acceleration in describing a change from higher to lower velocity.

Training Day

1 day, one training day that can include multiple training sessions is designed in the context of the particular microcycle it is in.

Annual Training Plan

1 year, the overall training plan can contain single or multiple macrocycles. Is subdivided into various periods of training including preparatory, competitive, and transition periods.

Multiyear Plan

2-4 years, a 4-year training plan is termed a quadrennial plan.

Psychologist or Psychiatrist

A licensed professional with a background in sport may provide strategies that help the injured athlete better cope with the mental stress accompanying an injury.

Team Physician

A person that provides medical care to an organization, school, or team

Athletic Trainer

A person typically responsible for the day-to-day physical health of the athlete; certified by the National Athletic Trainers' Association Board of Certification as a Certified Athletic Trainer (ATC).

Nutritionist

A person who has a background in sport nutrition may provide guidelines regarding proper food choices to optimize tissue recovery. Ideally, the nutritionist has been formally trained in food and nutrition sciences and is a Registered Dietitian (RD) recognized by the American Dietetic Association.

Exercise Physiologist

A person who has a formal background in the study of the exercise sciences and uses his or her expertise to assist with the design of a conditioning program that carefully considers the body's metabolic response to exercise and the ways in which that reaction aids the healing process.

Physical Therapist

A person with a background in orthopedics or sports medicine that can play a valuable role in reducing pain and restoring function to the injured athlete.

Application of Program Design to Training Seasons - Aerobic Endurance

A sound year-round aerobic endurance training program should be divided into sport seasons with specific goals and objectives designed to improve performance gradually and progressively.

Speed requires the ability to...

Accelerate and reach maximal velocity, whereas agility performance requires the use of perceptual cognitive ability in combination with the ability to decelerate and then reaccelerate in an intended direction.

Post Season

After the final contest • Active or relative rest for the athlete before the start of the next year's off-season or preparatory period

In upright sprinting, an athlete's stride length is largely dependent on ____. a. the amount of vertical force produced during the stance phase b. the athlete's flexibility c. the athlete's stride rate d. the amount of horizontal force produced during the toe-off of the stance phase

Answer is A

The basketball coach says his starting center needs to jump higher. In addition to beginning a plyometric program, which of the following resistance training exercises are MOST specific to this goal? I. power clean II. leg (knee) curl III. front squat IV. seated calk (heel) raise a. I and III only b. II and IV only c. I, II, and III only d. II, III, and IV only

Answer is A

Which of the following phases is (are) commonly used to vary workouts during the preparatory period? I. hypertrophy II. cardiovascular III. basic strength IV. supercompensation a. I and III only b. II and IV only c. I, II, and III only d. II, III, and IV only

Answer is A

Which of the following types of activity is inappropriate during the inflammatory response phase of a medial collateral ligament sprain? a. lower extremity plyometrics b. sub maximal isometrics quadriceps strengthening c. hip joint stretching d. upper extremity ergometry

Answer is A

Which of the following types of training is conducted at an intensity equal to the lactate threshold? a. pace/tempo b. interval c. high-intensity interval training d. Fartlek

Answer is A

Which of the following volumes has the potential to increase muscular strength the MOST? a. 5 sets of 5 repetitions b. 1 set of 5 repetitions c. 5 sets 15 repetitions d. 1 set of 15 repetitions

Answer is A

Which of the following work-to-rest ratios is the MOST appropriate to assign to a plyometric training workout? a. 1:5 b. 1:4 c. 1:3 d. 1:2

Answer is A

An American football lineman has difficulty driving into defensive linemen and believes he has lost his explosive ability. Which of the following is the BEST exercise order to help this athlete improve his performance? a. back squat, hip sled, leg (knee)curl, power clean b. power clean, back squat, hip sled, leg (knee) curl c. leg (knee) curl, back squat, power clean, hip sled d. hip sled, power clean, leg (knee) curl, back squat

Answer is B

During which stage of the General Adaptation Syndrome does the body physiologically adapt to heavier training loads? a. alarm b. resistance c. exhaustion d. restoration

Answer is B

Select the aspect of training that requires additional emphasis when the aim is to improve change of direction ability. a. strength b. eccentric strength c. reactive strength d. rate of force development

Answer is B

The medium-sized training cycle that lasts two to six weeks in duration is referred to as a I. block of training II. macrocycle III. microcycle IV. mesocycle a. II and III only b. I and IV only c. I, II and IV only d. III and IV only

Answer is B

Which of the following is NOT one of the phases of healing following an injury? a. inflammatory response b. reconditioning hypertrophy c. maturation-remodeling d. fibroblastic repair

Answer is B

Which of the following is NOT typically the result of overuse? a. stress fracture b. grade III joint strain c. tendinitis d. micro traumatic injury

Answer is B

Which of the following is the method most commonly used to assign and regulate exercise intensity? a. oxygen consumption b. heart rate c. ratings of perceived exertion d. race pace

Answer is B

Which of the following structures detects rapid movement and initiates the stretch reflex? a. Golgi tendon organ b. muscle spindle c. extrafusal muscle fiber d. Pacinian corpuscle

Answer is B

All of the following individuals can provide medical supervision during a college soccer match EXCEPT the a. athletic trainer b. team physician c. Certified Strength and Conditioning Specialist d. Sports Certified Physical Therapist

Answer is C

Drills or tests that require the athlete to move rapidly in response to a stimulus such as a whistle, arrow, or opponent are best for measuring which of the following? a. change of direction b. maneuverability c. agility d. acceleration

Answer is C

During which of the following periods are sport-specific activities performed in the greatest volume? a. preparatory b. first transition c. competition d. second transition

Answer is C

Elite sprinters produce ____ forces in a ____ ground contact time as compared to their novice counterparts. a. larger, longer b. similar, shorter c. larger, shorter d. smaller, longer

Answer is C

The loss of physiological adaptations upon the cessation of training is an example of a. specificity of training b. cross training c. detraining d. tapering

Answer is C

The soccer team is transitioning from off-season to preseason training. How should the team's resistance training frequency be altered? a. Increased frequency to improve muscular endurance b. Do not change frequency and add plyometrics. c. Decrease frequency to allow increased sport skill practice. d. Design a split routine with three days on and one day off.

Answer is C

When relating the season terminology to periodization periods, which season corresponds to the preparatory period of training? a. in-season b. preseason c. off-season d. postseason

Answer is C

Which of the following adaptations occur as an outcome of an aerobic endurance training program? I. increased oxygen delivery to working tissues II. higher rate of aerobic energy production III. greater utilization of fat as a fuel source IV. increased disturbance of the acid-base balance a. I and III only b. II and IV only c. I, II, and III only d. II, III, and IV only

Answer is C

Which of the following should be assessed before beginning a lower body plyometric training program? I. balance II. strength III. training history IV. lean body mass a. I and III only b. II and IV only c. I, II, and III only d. I, II, III, and IV

Answer is C

Which of the following types of plyometric drills is generally considered to be the MOST intense? a. jumps in place b. bounds c. depth jumps d. box jumps

Answer is C

A female triathlete needs to improve the muscular endurance of her upper body. Using three sets of 15 repetitions per exercise , which of the following rest periods lengths will MAXIMIZE her goal? a. 3 minutes b. 1.5 minutes c. 45 seconds d. 30 seconds

Answer is D

The longest aerobic endurance training sessions should be performed during which of the following sport seasons? a. postseason b. preseason c. in-season d. off-season

Answer is D

The rotator cuff muscles act as stabilizers to the shoulder joint. During the maturation-remodeling phase of rotator cuff (supraspinatus muscle) tendinitis rehabilitation of a basketball player, what exercise repetition range is MOST appropriate for improving the muscular endurance of the rotator cuff muscles? a. 3-5 b. 5-8 c. 8-12 d. 12-20

Answer is D

What does the term impulse refer to? a. the relationship between power and velocity b. the relationship between acceleration and velocity c the relationship between force and velocity d. the relationship between force and time

Answer is D

Which of the following is NOT a phase of the stretch-shortening cycle? a. amortization b. concentric c. eccentric d. isometric

Answer is D

Special Issues Related to Aerobic Endurance Training

Cross Training Detraining Tapering Resistance training Altitude

Designing an Aerobic Endurance Program

Exercise Mode Training Frequency Training Intensity Exercise Duration Exercise Progression

Fibroblastic Repair

Fibroblastic Repair: *Collagen Fiber Production*. Decreased Collagen Fiber Organization. *Decreased Number of Inflammatory Cells*. Once the inflammatory phase has ended, tissue repair begins; this phase allows the replacement of tissues that are no longer viable following injury. *This phase of tissue healing begins as early as two days after injury and may last up to two months*.

Central Concepts Related to Periodization

General Adaptation Syndrome (GAS) Stimulus-Fatigue-Recovery-Adaptation Theory Fitness-Fatigue Paradigm

Goals of Rehabilitation and Reconditioning

Healing tissue must never be overstressed. - Controlled therapeutic stress is needed to optimize collagen matrix formation - The athlete must meet specific objectives (established by the physician, athletic trainer, physical therapist, or a combination of these) to progress from one phase of healing to the next.

Strength and Conditioning Professional

Ideally, this person should be certified by the National Strength and Conditioning Association (NSCA) Certification Commission as a Certified Strength and Conditioning Specialist (CSCS) to ensure that he or she has the knowledge and background to contribute to the rehabilitation process.

Progression

If a training program is to continue producing higher levels of performance, the intensity of the training must become progressively greater.

Inflammation Phase

Inflammation: Pain, Swelling, Redness. Decreased Collagen Synthesis. Increased Number of Inflammatory Cells. Inflammation is the body's initial reaction to injury and is necessary for normal healing to occur. *Edema inhibits contractile tissues and can significantly limit function.* o *This phase typically lasts two to three days following an acute injury but may last longer with a compromised blood supply and more severe structural damage.*

Types of Aerobic Endurance Training Program

Long Slow Distance Training Pace/Tempo Training Interval Training High Intensity Interval Training Fartlek Training The various types of training induce different physiological responses. A sound program should incorporate all types of training into the athlete's weekly, monthly, and yearly training schedule.

Macrotrauma

Macrotrauma is a specific, sudden episode of overload injury to a tissue, resulting in disrupted tissue integrity. o Trauma to bone can lead to a contusion or fracture o Joint trauma is manifested as either a dislocation (complete displacement of the joint surfaces) or a subluxation (partial displacement of the joint surfaces) and may result in joint laxity or instability.

Maturation Remodeling

Maturation Remodeling: *Proper Collagen Fiber Alignment. Increased Tissue Strength.* The weakened tissue produced during the repair phase is strengthened during the remodeling phase of healing. *Production of collagen fibers has shifted to a stronger Type I collagen*, allowing the newly formed tissue the opportunity to improve its structure, strength, and function. *Tissue remodeling can last months to years after injury.*

Factors Related to Aerobic Endurance Performance

Maximal Aerobic Capacity, Lactate Threshold and Exercise Economy

Plyometric Program Design

Needs Analysis Mode Intensity Frequency Recovery Volume Program Length Progression Warm Up

Periodization Cycles

Periodization of training begins with general global training targets set forth in the multiyear or annual training plan and becomes more specific as the program is developed for the macro-, meso-, and microcycles. For example, annual training plans set the general pathway for a training year, while the other cycles set the means, methods, and modes used to get to the primary competitive targets.

Plyometrics and Other Forms of Exercise - Resistance Training & Aerobic Exercise

Plyometric Exercise and Resistance Training • Combine lower body resistance training with upper body plyometrics, and upper body resistance training with lower body plyometrics. • *Performing heavy resistance training and plyometric exercises on the same day is generally not recommended.* • Some advanced athletes may benefit from complex training, which combines intense resistance training with plyometric exercises. Plyometric and Aerobic Exercise • *Because aerobic exercise may have a negative effect on power production, it is advisable to perform plyometric exercise before aerobic endurance training*

Postseason - Aerobic Endurance

Postseason (Active Rest) • Focus on recovering from the competitive season while maintaining sufficient fitness.

What is one of the most substantial risk factors for future injury in active individuals?

Previous injury is one of the most substantial risk factors for future injury in active individuals

Specificity

Refers to aspects such as the muscles involved, the movement pattern, and the nature of the muscle action (e.g., speed of movement, force application), but does not always reflect the combination of all of these aspects.

Overload

Refers to assigning a workout or training regimen of greater intensity than the athlete is accustomed to.

Microcycle

Several days to 2 weeks, small-sized training cycle; can range from several days to 2 weeks in duration; *the most common duration is 1 week (7 days)*. Composed of multiple workouts.

Training Session

Several hours, generally consists of several hours of training. If the workout includes >30 min of rest between bouts of training, it would comprise multiple sessions.

Principles of Anaerobic Exercise Rx

Specificity, Specific Adaptation to Imposed Demand (SAID), Overload, Progression

Speed and Agility Drills

Speed Drills • A-Skip • Fast Feet • Sprint Resistance: Incline for Acceleration Agility Drills • Deceleration Drill • Z-Drill • Agility Drill (Y-Shaped Agility)

Program Design

Terms: • Exercise (or work) interval: the duration or distance over which a repetition is executed. • Exercise order: the sequence in which a set of repetitions is executed. • Frequency: the number of training sessions performed in a given time period (e.g., day or week). • Intensity: the effort with which a repetition is executed. • Relief or recovery (or rest) interval: the time period between repetitions and sets. • Repetition: the execution of a specific work-load assignment or movement technique. • Series: a group of sets and relief intervals. • Set: a group of repetitions and relief intervals. • Volume: the amount of work performed in a given training session or time period. • Work-to-rest ratio—the relative density of exercise and relief intervals in a set, expressed as a ratio • Volume load—the density of volume performed at prescribed intensities—for example, three sets of five repetitions at 100 kg results in a volume-load of 1,500 kg

Speed

The skills and abilities needed to achieve high movement velocities.

Agility

The skills and abilities needed to change direction, velocity, or mode in response to a stimulus

Change of Direction

The skills and abilities needed to explosively change movement direction, velocities, or modes

Specific Adaptation to Imposed Demand (SAID)

The type of demand placed on the body dictates the type of adaptation that will occur.

Assessment of the Athlete

Training Status, Physical Testing and Evaluation, Primary Resistance Training Goal

Undulating or Nonlinear

a periodization model alternative that involves large fluctuations in the load and volume assignments for core exercises.

Periodization

is the logical and systematic process of sequencing and integrating training interventions in order to achieve peak performance at appropriate time points.

Stretch-Shortening Cycle for Speed

o *An eccentric-concentric coupling phenomenon in which muscle-tendon complexes are rapidly and forcibly lengthened, or stretch loaded, and immediately shortened in a reactive or elastic manner.* o Training activities aimed at improving SSC performance should fulfill two criteria: - They should involve skillful, multijoint movements that transmit forces through the kinetic chain and exploit elastic-reflexive mechanisms. - In order to manage fatigue and emphasize work quality and technique, they should be structured around brief work bouts or clusters separated by frequent rest pauses. - In practice, a combination of progressive plyometric and heavy resistance methods can accomplish these objectives.

Additional Neurophysiological Considerations for Change-of-Direction and Agility Development

o *Since effective braking is an important part of agility performance, neuromuscular development with respect to high-velocity and high-force eccentric contractions should be considered.* - adaptations or motor unit recruitment pathways called upon during an eccentric contraction are different than those called upon during concentric contractions - adaptations to eccentric training appear to be specific to the velocity of eccentric loading o Requirements of agility performance extend beyond physical requirements to perceptual cognitive requirements that are specific to the tactical situation.

Spring-Mass Model

o A mathematical model that depicts sprinting as a type of human locomotion in which the displacement of a body mass is the aftereffect from energy produced and is delivered through the collective coiling and extension of spring-like actions within muscle architecture.

Ligamentous trauma

o Ligamentous trauma is termed a sprain and is assigned a classification: - first degree (partial tear of the ligament without increased joint instability) - second degree (partial tear with minor joint instability) - third degree (complete tear with full joint instability)

Musculotendinous Trauma

o Musculotendinous trauma is classified as either a *contusion (if the trauma was direct*) or a *strain (if the trauma was indirect)* - A *first-degree strain* is a *partial tear of individual fibers and is characterized by strong but painful muscle activity.* - A *second-degree strain is a partial tear with weak, painful muscle activity.* - A *third-degree muscle strain* is a *complete tear* of the fibers and is manifested by very weak, painless muscle activity.

Risk factors for lower extremity

o Risk factors for lower extremity injury include decreased balance, decreased neuromuscular control during jump landing, and decreased lower extremity muscle strength *Two exercises that may be used to reduce this risk of injury to the lower extremities are proper jumping and landing technique during plyometric exercise and a single-leg squat to emphasize unilateral strength* *Using eccentric exercise has been shown to dramatically reduce risk of hamstring injury* Side-to-side differences in strength and functional performance less than 10% may be considered acceptable

Risk factors for upper extremity

o Risk factors for upper extremity injury include decreased glenohumeral range of motion, scapular dyskinesis, and decreased shoulder strength - Range of motion exercise and the Throwers Ten are often used as a structured program to reduce upper extremity injury risk

Fibroblastic Repair Phase - Treatment Goal & Exercise Strategies

o Treatment Goal: *Prevent excessive muscle atrophy and joint deterioration of the injured area.* - To *protect the new, relatively weak collagen fibers*, the athlete should *avoid active resistive exercise involving the damaged tissue*. - Early protected motion hastens the optimal alignment of collagen fibers and promotes improved tissue mobility - Maintenance of muscular and cardiorespiratory function remains essential for the uninjured areas of the body. o Exercise Strategies After consultation with team physician, athletic trainer, or physical therapist - Submaximal isometric exercise - Isokinetic exercise Specific exercises to *improve neuromuscular control* o *Mini-trampolines, balance boards, and stability balls can be used to create unstable surfaces for upper and lower extremity training*. o Athletes can perform common activities such as *squats and push-ups on uneven surfaces to improve neuromuscular control*. o *Exercises may also be performed with eyes closed, thus removing visual input, to further challenge balance*. o *Increasing the speed at which exercises are performed provides additional challenges*

Maturation-Remodeling Phase - Treatment Goals & Exercise Strategies

o Treatment Goal: *optimizing tissue function while transitioning to return to play or activity.* - *Progressing the activities performed during the repair phase and adding more advanced, sport-specific exercises* - Progressive tissue loading allows improved collagen fiber alignment and fiber hypertrophy Exercise Strategies - *Must be functional and must mimic activity demand, that is, reflect specificity* - *Functionally specific training include joint angle-specific strengthening, velocity-specific muscle activity, closed kinetic chain exercises, and exercises designed to further enhance neuromuscular control.* - Strengthening exercises performed during rehabilitation should also mimic sport speed requirements

Inflammation Response Phase - Treatment Goal & Exercise Strategies

o Treatment Goal: Preventing disruption of new tissue - *Relative rest* and physical agents (e.g., modalities) *including ice, compression, elevation, and electrical stimulation* are often primary treatment options to minimize tissue damage and decrease acute pain - Power, strength, and endurance of the uninjured tissues and the function of the cardiorespiratory system must be maintained. oExercise Strategies - *Exercise directly involving or stressing the injured area is not recommended during this phase*. -Exercises that do not directly involve or stress the injured area can still be performed (e.g., upper extremity exercises for lower extremity injury, single-leg exercises with the uninvolved limb).

Linear Periodization

traditional resistance training periodization model with gradually progressive mesocycle increases in intensity over time.

Variation of Training Load

• "Heavy day" loads are designed to be full repetition maximums, the greatest resistance that can be successfully lifted for the goal number of repetitions. • The loads for the other training days are reduced (intentionally) to provide recovery after the heavy day while still maintaining sufficient training frequency and volume.

Exercise Economy

• *A measure of the energy cost of activity at a given exercise velocity is referred to as the exercise economy.* • An improvement in exercise economy can enhance maximal aerobic power (VO2max) and lactate threshold.

General Adaptation Syndrome (GAS)

• *Alarm - athlete may experience soreness, stiffness, and temporary drop in performance* • *Resistance - body adapts to the stimulus by making biochemical, structural, and mechanical adjustments.* • If the training stress is appropriately structured and not excessive, these adaptive responses can result in specific biochemical, structural, and mechanical adjustments that further elevate the athlete's performance capacity, resulting in what is termed supercompensation • *Exhaustion - fatigue, soreness reappear, the body loses the ability to adapt to the stressor.*

Second Transition Period (Active Rest)

• *Between the competitive season and the next macrocycle's preparatory period is the second transition period.* • The second transition (active rest) period consists of recreational activity that may not involve resistance training. • The second transition (active rest) provides a period of time in which athletes can rehabilitate injuries and refresh both physically and mentally before beginning a new annual training plan or macrocycle. *This period should not last longer than four weeks, because long periods with reduced training will require the athlete to engage in a longer preparatory period in order to regain sporting form.*

Fartlek Training

• *Combines other methods of training* • *Easy running (~70% VO2max) combined with hills or short, fast bursts (~85-90% VO2max)* • Can be adapted for cycling and swimming • Benefits are likely to include • Enhanced VO2max • Increased lactate threshold • Improved running economy and fuel utilization

High Intensity Interval Training

• *Conducted at intensities greater than VO2max, with work intervals lasting 30-90 seconds* • *Work:rest ratio is about 1:5* • *Long recovery periods needed between sessions* • Benefits include • Improved running speed and economy • Increased capacity and tolerance for anaerobic metabolism

Core and Assistance Exercises

• *Core exercises recruit one or more large muscle areas, involve two or more primary joints, and receive priority when one is selecting exercises because of their direct application to the sport.* • Assistance exercises usually recruit smaller muscle areas, involve only one primary joint, and are considered less important to improving sport performance.

Interval Training

• *Exercise at an intensity close to VO2max for intervals of 3 to 5 minutes.* *Work:rest ratio should be 1:1.* • *This allows athletes to train at intensities close to VO2max for a greater amount of time.* • It increases VO2max and enhances anaerobic metabolism. • Method should be used sparingly, and only when training athletes with a firm aerobic endurance training base.

Factors Affecting Change of Direction and Perceptual-Cognitive Ability

• *Ground contact time and ground reaction force during the plant phase of a movement provide valuable insight into the physical factors that affect change-of-direction performance.* • *one should consider increasing emphasis on eccentric strength and maximal strength alongside the concentric explosiveness required during the reacceleration* • The test used for assessment of agility performance will have an impact on perceived agility ability of the athlete. • tests without a reactive aspect should be considered change-of-direction tests • *a test that includes a reactive stimulus is now by definition a test of agility for most sports*

Pace/Tempo Training

• *Intensity at or slightly above competition intensity, corresponding to the lactate threshold* • Steady pace/tempo training: *20 to 30 minutes of continuous training at the lactate threshold* • Intermittent pace/tempo training: series of shorter intervals with brief recovery periods • Objectives • *Develop a sense of race pace and enhance the body's ability to sustain exercise at that pace* • Improve running economy and increase lactate threshold

Terminology Used to Quantify and Qualify Mechanical Work

• *Mechanical work = force × displacement* • Load-volume is a practical measure for the quantity of work performed in resistance training. *• Load-volume = weight units × repetitions* • Arrangement of repetitions and sets affects the intensity value, a measure of the quality of work performed.

Recovery for Plyometric exercises

• *Recovery for depth jumps may consist of 5 to 10 seconds of rest between repetitions and 2 to 3 minutes between sets.* • *The time between sets is determined by a proper work-to-rest ratio (i.e., 1:5 to 1:10) and is specific to the volume and type of drill being performed.* • *Drills should not be thought of as cardiorespiratory conditioning exercises but as power training.* • Furthermore, drills for a given body area should not be performed two days in succession

Preparatory Period

• *The initial period is usually the longest and occurs during the time of the year when there are no competitions and only a limited number of sport-specific skill practices or game strategy sessions.* • *The major emphasis of this period is establishing a base level of conditioning to increase the athlete's tolerance for more intense training.* • The general preparatory phase typically occurs during the early part of the period and often targets the development of a general physical base • The specific preparatory phase occurs after the completion of the general preparatory phase and involves a shift in training focus. • This phase expands the athlete's training base through an increased emphasis on sport-specific training activities that prepare the athlete for the competitive period

Stretch-Shortening Cycle

• *The stretch-shortening cycle (SSC) employs both the energy storage of the SEC and stimulation of the stretch reflex to facilitate maximal increase in muscle recruitment over a minimal amount of time.* • There are three phases: • *Eccentric: stretch of the agonist muscle • Amortization: pause between phase 1 and 3 • Concentric: shortening of the agonist muscle* • A fast rate of musculotendinous stretch is vital to muscle recruitment and activity resulting from the SSC. The stretch-shortening cycle combines mechanical and neurophysiological mechanisms and is the basis of plyometric exercise. *A rapid eccentric muscle action stimulates the stretch reflex and storage of elastic energy, which increase the force produced during the subsequent concentric action.*

Long Slow Distance Training

• *Training is longer than race distance (or 30 minutes to 2 hours) at 70% of VO2max.* • Adaptations from this exercise include the following: • Enhances the body's ability to clear lactate • Chronic use of this type of training causes an eventual shift of Type IIx fibers to Type I fibers • *Intensity is lower than that of competition, which may be a disadvantage if too much LSD training is used.*

Repetition Maximum Continuum

• *Use relatively heavy loads if the goal is strength or power.* • *Use moderate loads for hypertrophy.* • *Use light loads for muscular endurance.* • A certain RM emphasizes a certain outcome but training benefits are blended at any given RM.

Step 6 Volume

• *Volume: The total amount of weight lifted in a training session.* • Set: A group of repetitions sequentially performed before the athlete stops to rest. • *Repetition-volume: The total number of repetitions performed during a workout session.* • *Load-volume: The total number of sets multiplied by the number of repetitions per set then multiplied by the weight lifted per rep.*

2-for-2 Rule

• 2-for-2 rule: a conservative method that can be used to increase an athlete's training loads; *if the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session.*

Frequency

• 48 to 72 hours between plyometric sessions is a typical recovery time guideline for prescribing plyometrics. • Using these typical recovery times, athletes commonly perform two to four plyometric sessions per week.

Superset and Compound Sets

• A superset involves two sequentially performed *exercises that stress two opposing muscles or muscle areas (i.e., an agonist and its antagonist).* • A compound set involves *sequentially performing two different exercises for the same muscle group.*

Training Intensity - Aerobic Endurance

• Adaptations in the body are specific to the intensity of the training session. • High-intensity aerobic exercise increases cardio-vascular and respiratory function and allows for improved oxygen delivery to the working muscles. • Increasing exercise intensity may also benefit skeletal muscle adaptations by affecting muscle fiber recruitment. • *Heart Rate is the most frequently used method for prescribing aerobic exercise intensity*

Age Considerations - Plyometric Program Design - Adolecents

• Adolescents • Consider both physical and emotional maturity. • The primary goal is to develop neuromuscular control and anaerobic skills that will carry over into adult athletic participation. • Gradually progress from simple to complex. • *The recovery time between workouts should be a minimum of two to three days.* • Under proper supervision and with an appropriate program, prepubescent and adolescent children may perform plyometric exercises. • *Special attention to valgus positioning must be given to reduce an athlete's risk of lower extremity injury.* • *Depth jumps and high-intensity lower body plyometrics are contraindicated for this population.*

Karvonen Method

• Age-predicted maximum heart rate (APMHR) = 220 - age • Heart rate reserve (HRR) = APMHR - resting heart rate (RHR) • Target heart rate (THR) = (HRR × exercise intensity) + RHR • Do this calculation twice to determine the target heart rate range (THRR).

Percentage of Maximal Heart Rate Method

• Age-predicted maximum heart rate (APMHR) = 220 − age • Target heart rate (THR) = (APMHR × exercise intensity) • Do this calculation twice to determine the target heart rate range (THRR).

Muscle Balance

• Agonist: the muscle or muscle group actively causing the movement. • Antagonist: *the sometimes passive muscle or muscle group located on the opposite side of the limb.*

"Push" and "Pull" Exercises (Alternated)

• Another method of improving recovery and recruitment between exercises is to alternate pushing exercises (e.g., bench press, shoulder press, and triceps extension) with pulling exercises (e.g., lat pulldown, bent-over row, biceps curl).

Maximal Aerobic Capacity

• As the duration of an aerobic endurance event increases, so does the proportion of the total energy that must be supplied by aerobic metabolism. • *There is a high correlation between VO2max and performance in aerobic endurance events*

Agility Performance and Change-of-Direction Ability

• Athletes improve change-of-direction ability through development of a number of physical factors and technical skills during a variety of speeds and modes of movement. • The development of agility also requires improving perceptual-cognitive abilities in relation to the demands of the sport.

Physical Characteristics for Plyometrics

• Athletes who weigh more than 220 pounds (100 kg) may be at an increased risk for injury when performing plyometric exercises. • Further, athletes weighing over 220 pounds should not perform depth jumps from heights greater than 18 inches (46 cm).

Availability

• Availability of Resistance Training Equipment • Available Training Time per Session - Prioritize time-efficient exercises when time is limited.

Agility Development Strategies

• Best achieved using a periodized programming method • It is recommended that agility development begin with the use of change-of-direction drills (preplanned) and progress in difficulty through increases in the physical demands; this is followed by the addition of drills involving perceptual-cognitive stress or what are typically termed "agility" drills

Equipment

• Boxes used for box jumps and depth jumps must be sturdy and should have a nonslip top. • Boxes should range in height from 6 to 42 inches (15 to 107 cm). • Boxes should have landing surfaces of at least 18 by 24 inches (46 by 61 cm).

Rating of Perceived Exertion

• Can be used to regulate intensity of aerobic endurance training across changes in fitness level • Typically uses the 15-point Borg scale • May be influenced by external environmental factors

In season

• Contains all the contests scheduled for that year, including any tournament games

Program Length - Plyometrics

• Currently, *most programs range from 6 to 10 weeks; however, vertical jump height improves as quickly as four weeks after the start of a plyometric training program.*

Power Measurement - Aerobic Endurance

• Cyclists may use power-measuring cranks and hubs to regulate exercise intensity. • Metabolic rate is closely related to mechanical power production.

Exercise Technique Experience

• Do not assume that an athlete will perform an exercise correctly. • If there is any doubt, have the athlete demonstrate the exercise, and provide instruction as needed.

Mechanical Model of Plyometric Exercise

• Elastic energy in tendons and muscles is increased with a rapid stretch (as in an eccentric muscle action) and then briefly stored. • If a concentric muscle action follows immediately, the stored energy is released, contributing to the total force production.

Training Goals for COD

• Enhanced perceptual-cognitive ability in various situations and tactical scenarios • Effective and rapid braking of one's momentum • Rapid reacceleration toward the new direction of travel o To meet these goals emphasize the following - *Directing visual focus toward the opponent's shoulders, trunk, and hips to increase perceptual ability to anticipate the movement of a defensive or offensive opponent* - Orienting the body into a position that allows for effective application of forces into the ground to maximize braking capacity, and increasing the speed from which one can rapidly stop as well as the direction of movement one must brake from - The ability to maintain a good position after braking, reorient the body into a position that faces the new direction, and effectively use acceleration mechanics to reaccelerate

Implementing a Plyometric Program

• Evaluate the athlete. • Ensure that facilities and equipment are safe. • Establish sport-specific goals. • Determine program design variables. • Teach the athlete proper technique. • Properly progress the program.

Fitness-Fatigue Paradigm

• Every training bout, session, or cycle creates both fatigue and fitness aftereffects, which summate to create a state of preparedness • When training loads are the highest fitness becomes elevated; but because of the high training loads, a concomitant increase in fatigue occurs. • *An important thing to remember is that fatigue dissipates at a faster rate than fitness, thus allowing preparedness to become elevated if appropriate training strategies are used to retain fitness while reducing fatigue*

Exercise Duration - Aerobic

• Exercise duration is the length of time of the training session. • The duration of a training session is often influenced by the exercise intensity: the longer the exercise duration, the lower the exercise intensity.

Exercise Mode - Aerobic Endurance

• Exercise mode is the specific activity performed by the athlete: cycling, running, swimming, and so on. • Remember that the more specific the training mode is to the sport, the greater the improvement in performance.

Step 4 Exercise Order

• Exercise order is the sequence of resistance exercises performed during one training session.

First Transition Period

• First Transition Period: *Between the preparatory and competitive periods*. The central aim of this period is to shift training focus toward the *elevation of strength and its translation into power development*.

Volume - Plyometrics for beginner, intermediate, and advanced athletes

• For lower body drills, plyometric volume is ex-pressed as contacts per workout (or in distance for bounding drills). • For upper body drills, plyometric volume is expressed as the number of throws or catches per workout. • Recommended lower body volumes vary for athletes with different levels of experience Appropriate Plyometric Volumes *• Beginner 80 to 100 • Intermediate 100 to 120 • Advanced 120-140*

Strength Evaluation for Plyometrics

• For lower body plyometrics, previous recommendations held that the athlete's 1RM squat should be at least 1.5 times his or her body weight. A more important consideration is technique.

Competition Period

• For peaking, athletes use *very high to low intensities (50% to ≥93% of the 1RM) and very low volume (one to three sets of one to three repetitions) for one to two weeks.* • For maintenance, athletes modulate training between *moderate and high intensities (85-93% of 1RM) with moderate volumes (about two to five sets of three to six repetitions)*.Second Transition Period (Active Rest)

Example of In Season Basketball

• Goal to *maintain and possibly improve strength, power, flexibility, and anaerobic conditioning* • Resistance training limited to 30 minutes one to three times per week, alternated with plyometric training • *Majority of the athlete's time spent on skill and strategy development*

Basic Strength Phase

• Higher intensity (80-95% of the 1RM) and moderate volume (two to six sets of 2-6 repetitions)

Primary Resistance Training Goal for Volume - Hypertrophy & Endurance

• Hypertrophy: 6-12 repetitions, 3-6 sets • Muscular Endurance: ≥ 12 repetitions, 2-3 sets • Hypertrophy • *Increases in muscular size are associated with higher training volumes and performing three or more exercises per muscle group.* • Muscular Endurance • *Programs for muscular endurance involve many repetitions (12 or more) per set, lighter loads, and fewer sets.*

- Force Versus Time

• Impulse is the change in momentum resulting from a force, measured as the product of force and time (represented by the area under each curve), and is increased by improving RFD. • When functional movements are performed, force is typically applied very briefly, that is, often for 0.1 to 0.2 seconds, whereas absolute maximum force development may require 0.6 to 0.8 seconds.

Lactate Threshold

• In aerobic endurance events, the best competitor among athletes with similar VO2max values is typically the person who can sustain aerobic energy production at the highest percentage of his or her VO2max without accumulating large amounts of lactic acid in the muscle and blood. • Lactate threshold is the speed of movement or the percentage of VO2max at which a specific blood lactate concentration is observed or the point at which blood lactate concentration begins to increase above resting levels.

Speed and Agility Mechanics

• In order to execute movement techniques, athletes must apply force, the product of mass and acceleration. • *Rate of force development (RFD) —the development of maximal force in minimal time, typically used as an index of explosive strength* • Impulse -the product of the generated force and the time required for its production, which is *measured as the area under the force-time curve.* *According to the impulse- momentum relationship, impulse dictates the magnitude of change of momentum of an object.*

In-Season - Aerobic Endurance

• In-Season (Competition) • Program should be designed around competition, with low-intensity and short- duration training just before race days. •

In-season Training Goals

• In-Season: Sport Practice: High, Resistance Training: Low, *Resistance Training Goal: Maintenance of preseason training goal*

Example of Preseason Basketball

• Increased intensity of sport-specific training • Resistance training three times per week, focused mainly on strength and power outcomes • Plyometrics and anaerobic training high priority

Intermediate Training age

• Intermediate: Training age: 2-6 months, Frequency: 2-3 x week, Training stress: Medium, Technique experience and skill: Basic

Change of Direction Ability

• It is a combination of the ability to decelerate, reorient the body to face or partially face the direction of intended travel, and then explosively reaccelerate that truly determines change-of-direction ability. • *increased muscle mass in combination with decreased body fat has been regarded as a predictor of change of direction performance* • *body center of mass height is related to improved lateral change-of-direction performance* • Change-of-direction ability among a variety of movement patterns (various degrees of cutting) has been shown to improve with: • *increased hip extension velocity (rapid application of force by the hip extensors)* • *low center of mass height, increased braking impulse and propulsive impulse* • *increased knee flexion entering the change of direction* • *minimized trunk angular displacement entering the change of direction (deceleration phase)* • *increased lateral trunk tilt (during 180° changes)*

Training Status for Volume

• It is appropriate for an athlete to perform only one or two sets as a beginner and to add sets as he or she becomes better trained.

Monitoring Agility and COD Ability

• Key variables to monitor o Change-of- direction deficit o Ground contact time o Exit Velocity o Entry velocity o Decision Making Time

Preseason

• Leads up to the first contest and commonly *contains the late stages of the preparatory period and the first transition period with a focus on the strength/power phase of resistance training.*

Sprinting Technique Guidelines

• Linear sprinting involves a series of subtasks, the start and acceleration and top speed. • The stance phase can be broken down further into an eccentric braking period followed by a concentric propulsive period. • The flight phase consists of the recovery and ground preparation segments of the swing leg.

Hypertrophy/Endurance Phase

• Low to moderate intensity (50-75% of the 1-repetition maximum 1RM) and high to moderate volume (three to six sets of 8-20 repetitions)

Strength/Power Phase

• Low to very high loads (30-95% of the 1RM, depending on the exercise) and low volumes (two to five sets of 2 to 5 repetitions)

Mode - Lower Body Plyometrics

• Lower Body Plyometrics • These are appropriate for virtually any athlete and any sport. • *Direction of movement varies by sport, but many sports require athletes to produce maximal vertical or lateral movement in a short amount of time.* • There are a wide variety of lower body drills with various intensity levels and directional movements. • jumps in place, standing jumps, multiple hops and jumps, bounds, box drills, and depth jumps

Age Considerations - Plyometric Program Design - Masters

• Masters • *The plyometric program should include no more than five low- to moderate- intensity exercises.* • The volume should be lower, that is, should include fewer total foot contacts than a standard plyometric training program. • The recovery time between plyometric workouts should be three to four days.

Resistance Training Program Design Variables

• Needs analysis • Exercise selection • Training frequency • Exercise order • Training load and repetitions • Volume • Rest periods

Step 1 Needs Analysis

• Needs analysis is a two-stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete. *• Evaluation of the Sport* • Movement analysis: Body and limb movement patterns and muscular involvement. • Physiological analysis: Strength, power, hypertrophy, and muscular endurance priorities. • Injury analysis: Common sites for joint and muscle injury and causative factors. *• Assessment of the Athlete*

Example of Post Season (Active Rest Period)

• No formal or structured workouts • Recreational activities at low intensity and volume

Off-Season - Aerobic Endurance

• Off-Season (Base Training) • Begin with long duration and low intensity. Gradually increase intensity and, to a lesser extent, duration.

Off-Season Training Goals:

• Off-Season: Sport Practice: Low, Resistance Training: High, *Resistance Training Goal: Hypertrophy and muscular endurance (initially); strength and power (later).*

Assigning Load and Repetitions Based on the Training Goal

• Once decided on, the training goal can be applied to determine specific load and repetition assignments via the RM continuum, a percentage of the 1RM, or the results of multiple-RM testing. • Repetition Maximum Continuum • *Use relatively heavy loads if the goal is strength or power.* • *Use moderate loads for hypertrophy.* • *Use light loads for muscular endurance.* • A certain RM emphasizes a certain outcome but training benefits are blended at any given RM.

Metabolic Equivalents

• One MET is equal to 3.5 ml · kg-1 · min-1 of oxygen consumption and is considered the amount of oxygen required by the body at rest

Upper and Lower Body Exercises (Alternated)

• One method of providing the opportunity for athletes to *recover more fully between exercises is to alternate upper body exercises with lower body exercises.* • If the exercises are performed with minimal rest periods, this method is also referred to as circuit training.

Training Goals - Sprinting

• Overarching goal of sprinting is to achieve optimal stride length and stride frequency through the correct application of force into the ground. • *Emphasize brief ground support times as a means of achieving rapid stride rate.* • *Emphasize the further development of the SSC as a means to increase the amplitude of impulse for each step of the sprint.*

Speed Development Strategies

• Planning tactics should be periodized in a manner that addresses the physical and psychological components of sprinting through emphasis and de-emphasis on particular qualities in a phasic manner.

Warm-Up

• Plyometric exercise sessions must begin with a general warm-up, stretching, and a specific warm-up. • The specific warm-up should consist of low-intensity, dynamic movements. • Marching, jogging, skipping, footwork, lunging

Plyometric Intensity

• Plyometric intensity refers to the amount of stress placed on muscles, connective tissues, and joints. • It is controlled primarily by the type of plyometric drill. • *Generally, as intensity increases, volume should decrease* Factors affecting intensity • Points of contact • Speed • Height of the Drill • Participants weight

Plyometric Progression

• Plyometrics is a form of resistance training and thus must follow the principles of progressive overload (the systematic increase in training frequency, volume, and intensity in various combinations).

Post-Season Training Goals

• Postseason: Sport Practice: Variable, Resistance Training: Variable, *Resistance Training Goal: Not specific, (may include activities other than sport skill or resistance training)*

Primary Resistance Training Goal for Volume - Power

• Power • Single Effort Event: 1-2 repetitions, 3-5 sets • Multiple Effort Event: 3-5 repetitions, 3-5 sets

Power, Other Core, Then Assistance Exercises

• Power exercises such as the snatch, hang clean, power clean, and push jerk should be performed first in a training session, followed by other nonpower core exercises and then assistance exercises.

Preseason - Aerobic Endurance

• Preseason • Focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training.

Preseason Training Goals

• Preseason: Sport Practice: Medium, Resistance Training: Medium, *Resistance Training Goal: Sport and movement specific (strength, power, or muscular endurance depending on the sport)*

Exercise Progression - Aerobic Endurance

• Progression of an aerobic endurance program involves increasing the frequency, intensity, and duration. • Frequency, intensity, or duration should not increase by more than 10% each week. • When it is not feasible to increase frequency or duration, progression can occur with intensity manipulation. • Progression of intensity should be monitored to prevent overtraining.

Proper footwear/Supervision

• Proper Footwear • Participants must use footwear with ankle and arch support; lateral stability; and a wide, nonslip sole. • Supervision • Closely monitor athletes to ensure proper technique.

Technical Errors and Coaching

• Quite often, these errors are the result of the misapplication of forces due to improper coaching cues, insufficient mobility, or disruption to an athlete's normal gait caused by external interference.

Exercises to Promote Recovery

• Recovery exercise - *do not involve high muscular stress and high stress on the nervous system but promote movement and restoration* • Assist in the removal of metabolic wastes and by-products and maintain some amount of blood flow to the exercised muscles so the repair processes can be optimized.

Sport Season Training Session guidelines

• Seasonal demands of the sport may limit the time available for resistance training. • Offseason: 4-6 sessions per week • Preseason: 3-4 sessions per week • In-Season: 1-3 sessions per week • Postseason: 0-3 sessions per week

Offseason

• Should be considered the preparatory period; it typically lasts from the end of the postseason to the beginning of the preseason, which can be about six weeks before the first major competition (although this varies greatly)

Multiple vs Single Sets

• Single-set training may be appropriate for untrained individuals or during the first several months of training, but many studies indicate that higher volumes are necessary to promote further gains in strength, especially for intermediate and advanced resistance-trained athletes.

Movement Analysis of the Sport

• Sport-Specific Exercises • *The more similar the training activity is to the actual sport movement, the greater the likelihood that there will be a positive transfer to that sport.* • This concept is called training specificity or the specific adaptation to imposed demands (SAID).

Running Speed

• Sprint speed is the interaction of *stride frequency and stride length.* • The underlying component to maximizing stride length and stride frequency is *related to rapid force production.* • The differences between elite and novice sprinters can be traced to a single component *• The amount of vertical force applied to the ground during the stance phase may be the most critical component to improving speed.* *• These greater forces must be applied to the ground in the shortest period possible (RFD).* • Elite male sprinters achieve a stride length of 2.70 m, whereas novice sprinters display a stride length of 2.56 m at maximum velocity • Elite male sprinters demonstrate stride rates near 4.63 steps per second compared to novice sprinters, who produce a lesser stride rate of 4.43 steps per second • *Sprint speed is determined by an athlete's stride length and stride rate*; more successful sprinters tend to have longer stride lengths as a result of properly directed forces into the ground while also demonstrating a more frequent stride rate. These findings suggest that RFD and proper biomechanics are two of the primary limiting factors influencing sprint performance.

Method of Developing Speed

• Sprinting o No exercise improves running velocity more than maximum-velocity sprinting. *o Weightlifting movements and jump training are prescribed to develop RFD and impulse at varying loads, as these movements use the SSC* • Strength *o Sprint speed is underpinned by an athlete's ability to produce large forces within a brief period of time.* o Many strength and conditioning professionals are aware of the importance of weight training in the development of a sprint-based athlete • Mobility o Soft tissue manipulation has become an increasingly used practice in the development of speed athletes. o *An athlete may possess the physical characteristics necessary to yield high rates of force in a short amount of time, but compromises in a joint's freedom of movement will result in misplaced forces.*

Methods of Developing Agility

• Strength o Strength development for agility should emphasize relative strength and a variety of speed-strength qualities along the force-velocity spectrum. o Additional development of the eccentric strength of the athlete due to the large braking forces during change-of-direction and agility movements should be considered • Change-of-Direction Ability o Similar to the progressions of plyometric activities based on intensity and difficulty of each drill • Perceptual-Cognitive Ability o In drills used to improve agility (outside of skills practice) they primarily focus on improving anticipation, decision-making time, and accuracy.

Structural and Power Exercises

• Structural exercises *emphasize loading the spine directly or indirectly.* • *Power exercises are structural exercises that are performed very quickly or explosively.*

Stimulus-Fatigue-Recovery-Adaptation Theory

• Suggests that training stimuli produce a general response that is influenced by the overall magnitude of the training stressor. • Specifically, the greater the overall magnitude of the workload encountered, the more fatigue accumulates and the longer the delay before complete recovery and adaption can occur. • *While recovery is an important part of the training process, it is not always necessary to reach a state of complete recovery before engaging in a new bout or session of training*

Pretraining Evaluation of the Athlete: Technique

• Technique • Before adding any drill, the strength and conditioning professional must demonstrate proper technique to the athlete. • Proper landing technique is essential to prevent injury and improve performance in lower body plyometrics. • The shoulders are in line with the knees

Step 5 Training Load and Repetitions

• Terminology Used to Quantify and Qualify Mechanical Work • Relationship Between Load and Repetitions • 1RM and Multiple-RM Testing Options • Assigning Load and Repetitions Based on the Training Goal • Variation of the Training Load • Progression of the Training Load

Example of Offseason for Basketball

• Testing at the beginning and end of the off-season • Resistance training higher priority (example progresses to a four days per week split program) • Aerobic endurance training and flexibility

1RM and Multiple-RM Testing Options: Testing the 1RM

• Testing the 1RM • *1RM testing requires adequate training status (intermediate or advanced) and experience with the exercises being tested.* • Choose core exercises for 1RM testing. • Choose exercises that can accurately and consistently assess muscular strength and that allows the athlete to maintain correct body position throughout the testing.

Training Area

• The amount of space needed depends on the drill. • Most bounding and running drills require at least 30 m (33 yards) of straightaway, though some drills may require a straightaway of 100 m (109 yards). • For most standing, box, and depth jumps, only a minimal surface area is needed, but the ceiling height must be 3 to 4 m (9.8-13.1 feet) in order to be adequate.

Relationship Between Loads and Repetitions

• The heavier the load, the lower the number of repetitions that can be performed. • Load is commonly described as a percentage of a 1-repetition maximum (1RM) or as a repetition maximum (RM). • *Load: most simplistically referred to as the amount of weight assigned to an exercise set; often characterized as the most critical aspect of a resistance training program.* • 1-repetition maximum (1RM): greatest amount of weight that can be lifted with proper technique for only one repetition. • Repetition maximum (RM): most weight lifted for a specified number of repetitions.

Monitoring Sprint Ability

• The longstanding method of assessing an athlete's speed ability has typically involved a test of maximal-effort linear sprinting. • Much of the time, the maximal-effort sprint test is carried out over a distance, such as 40 yards • High speed cameras provides coaches with additional insight into the sprint capabilities of the athlete o Key variables to monitor o Ground contact time o Step length o Stride Length o Flight time o Stride Angle o Speed o Acceleration

Depth Jumping

• The recommended height for depth jumps ranges from 16 to 42 inches (41 to 107 cm), with 30 to 32 inches (76 to 81 cm) being the norm. • *Depth jumps for athletes who weigh over 220 pounds (100 kg) should be 18 inches (46 cm) or less.*

Percent of 1RM

• The relationship between the percentage of the 1RM and the estimated number of repetitions that can be performed at that load *allows the strength and conditioning professional to assign a specific resistance to be used for an exercise in a training session.* • The training goal is attained when the athlete lifts a load of a certain percentage of the 1RM for the goal number of repetitions. • *Strength: ≥ 85% of 1 RM* • *Power Single Effort: 80-90% of 1 RM* • *Power Multiple Effort: 75-85% of 1 RM* • *Hypertrophy: 67-85% of 1 RM* • *Muscular Endurance: ≤ 67% of 1 RM* • Assigning Percentages for Power Training • *To promote program specificity, particular load and repetition assignments are indicated for athletes training for single-effort power events (e.g., shot put, high jump, weightlifting) and for multiple-effort power events (e.g., basketball, volleyball)*

Mechanical model of skeletal muscle function

• The series elastic component (SEC), when stretched, stores elastic energy that increases the force produced. • The contractile component (CC) (i.e., actin, myosin, and cross-bridges) is the primary source of muscle force during concentric muscle action. • The parallel elastic component (PEC) (i.e., epimysium, perimysium, endomysium, and sarcolemma) exerts a passive force with unstimulated muscle stretch.

Step 7 Rest Periods

• The time dedicated to recovery between sets and exercises is called the rest period or interset rest. • The length of the rest period between sets and exercises is highly dependent on the goal of training, the relative load lifted, and the athlete's training status. • Strength: 2-5 minutes • Power • Single Effort Event: 2-5 minutes • Multiple Effort Event: 2-5 minutes • Hypertrophy: 30-90 seconds • Muscular Endurance: ≤ 30 seconds

Neurophysiological Model of Plyometric Exercise

• This model involves potentiation (change in the force-velocity characteristics of the muscle's contractile components caused by stretch) of the concentric muscle action by use of the stretch reflex. • *Stretch reflex is the body's involuntary response to an external stimulus that stretches the muscles.* • *When muscle spindles are stimulated, the stretch reflex is stimulated, sending input to the spinal cord via Type Ia nerve fibers.* • After synapsing with the alpha motor neurons in the spinal cord, impulses travel to the agonist extrafusal fibers, causing a reflexive muscle actions.

Balance Evaluation for Plyometrics

• Three balance tests are performed standing, quarter squat, half squat • Each test position must be held for 30 seconds. Tests should be performed on the same surface used for drills. • An athlete beginning plyometric training for the first time must stand on one leg for 30 seconds without falling. • An athlete beginning an advanced plyometric program must maintain a single-leg half squat for 30 seconds without falling.

Progression of Training Load

• Timing Load Increases • As the athlete adapts to the training stimulus, loads must be increased so that improvements will continue over time. • Monitoring each athlete's training and response helps the strength and conditioning professional know when and to what extent loads should be increased.

Equipment and Facilities: Landing Surface

• To prevent injuries, the landing surface used for lower body plyometrics must possess adequate shock-absorbing properties. • A grass field, suspended floor, or rubber mat is a good surface choice.

Plyometrics: Needs Analysis

• To properly design a plyometric training program, the strength and conditioning professional must analyze the needs of the athlete by evaluating his or her sport, sport position, and training status.

Training Load and Other Training

• Training Load and Exercise Type • Athletes who train with maximal or near-maximal loads require more recovery time prior to their next training session. • Other Training • Training frequency is influenced by the overall amount of physical stress. • Consider the effects of: -Other aerobic or anaerobic training -Sport skill practice -Physically demanding occupations

Step 3 Training Frequency

• Training frequency is the number of training sessions completed in a given time period. • For a resistance training program, a common time period is one week. Training Status Sport Season Training Load and Exercise Type Other Training

Training Frequency - Aerobic Endurance

• Training frequency is the number of training sessions conducted per day or per week. • The frequency of training sessions will depend on the interaction of exercise intensity and duration, the training status of the athlete, and the specific sport season.

Training Status - Exercise Sessions per week

• Training status affects the number of rest days needed between sessions. *• Three workouts per week are recommended for many athletes to allow sufficient recovery between sessions.* • The general guideline is to schedule training sessions so that there is at least one rest or recovery day—but not more than three—between sessions that stress the same muscle groups. *• Beginner: 2-3 sessions per week • Intermediate: 3-4 sessions per week • Advanced: 4-7 sessions per week* • More highly resistance-trained (intermediate or advanced) athletes can augment their training by using a split routine in which different muscle groups are trained on different days.

Primary Resistance Training Goal for Volume - Strength

• Training volume is directly based on the resistance training goal. • Strength: ≤ 6 repetitions, 2-6 sets • Strength and Power • *Volume assignments for power training are typically lower than those for strength training in order to maximize the quality of exercise.*

Mode - Trunk Plyometrics

• Trunk Plyometrics • Exercises for the trunk may be performed "plyometrically" provided that movement modifications are made. • Specifically, the exercise movements must be shorter and quicker to allow stimulation and use of the stretch reflex.

Training Status

• Type of training program • Length of recent regular participation in previous training program(s) • Level of intensity involved in previous training program(s) • Degree of exercise technique experience

Primary Resistance Training Goal

• Typically to improve strength, power, hypertrophy, or muscular endurance. • Concentrate on one training outcome per season. • Sport Season

Mode - Uper Body Plyometrics

• Upper Body Plyometrics • Drills include medicine ball throws, catches, and several types of push- ups.

1RM and Multiple-RM Testing Options: Estimating the 1RM

• Using a 1RM Table • Using Prediction Equations • Equations are available to predict the 1RM from multiple-RM loads. • *They are most accurate when based on low (≤10) multiple-RM testing.* • Multiple-RM Testing Based on Goal Repetitions • A third option for determining training loads requires the strength and conditioning professional to first decide the number of repetitions (i.e., the goal repetitions) the athlete will perform in the actual program for the exercise being tested.

Quantity of Load Increases

• Variations in training status, load-volumes, and exercises greatly influence appropriate load increases. • Relative load increases of 2.5% to 10% can be used in place of the absolute values • Athlete • *Smaller, Weaker, Less Trained* • *Upper Body: 2-5 lb load increase* • *Lower Body: 5-10 lb load increase* • *Larger, Stronger, More Trained* • *Upper Body: 5-10+ lb load increase* • *Lower Body: 10-15+ lb load increase*

Technical Guidelines and Coaching

• Visual Focus • Body Position During Braking and Reacceleration • Leg Action • Arm Action

Perceptual-Cognitive Ability

• visual scanning • anticipation • pattern recognition • knowledge of the situation • decision- making time and accuracy • reaction time