When training for an aerobic endurance event, it is important to add variety to your training. Not only does variety prevent training from getting stale, but it is also crucial to allow multiple energy systems to be trained and optimized to increase performance.
Long, Slow Distance Training (LSD)
Long, slow distance training is when an individual trains at 70% VO2 Max or 80% of max heart rate (MHR). The allotted time for LSD training should be anywhere from 30 mins to 2 hours which can be the same distance or more distance than the event being trained for. This is also known as "conversation training" as the individual should be able to carry on a fairly easy conversation without feeling like they are gasping for air.
The benefits gained from LSD training are generally aerobic in nature. What this means is that an individual becomes more efficient at removing lactate, increases mitochondrial energy production and oxidative capacity of skeletal muscle, as well as become more efficient at using body fat stores as a fuel source. The increase in efficiency of using fat stores as a fuel source also spares muscle glycogen stores for more intense bouts of energy such as a hill sprint or end-of-race sprint.
Pace/Tempo Training
Pace/Tempo training is at or exceeds an intensity that will be used in a race competition. This type of training is also known as "threshold training" as it is intended to push an individual to their lactate threshold (LT) throughout their entire session. Pace/Tempo training can either be steady or intermittent. In other words, either an entire 20-30 minute session is geared towards pushing the LT or shorter bouts or intervals can be used to push the LT.
The goal with Pace/Tempo training is to increase the efficiency of both aerobic and anaerobic energy systems to improve overall stamina and performance.
Interval Training
Intervals involve intense exercise that is close to an individual's VO2 Max that can last anywhere from 30 secs/interval to 5 minutes. Any intervals that last in the 3-5min range should have equal rest periods (1:1), also known as a work to rest ratio. Interval training is intended to increase an athlete's VO2 Max as well as anaerobic metabolism.
Repetition Training
Similar to interval training, "REPS" are conducted at intensities greater than VO2 Max in work to rest ratios of 1:5. REPS work intervals should be in the 30-90 second time range, but due to their immense metabolic strain on the body, that is why longer rest periods need to be followed. The benefits here include faster speeds and enhanced exercise economy. This is the type of training an individual should use in order to improve their final leg of a race.
Fartlek Training
This is essentially a combination of all of the different types of training modes listed above. The idea here is to remove monotony associated with regular training, as well as creating race-like variables into a training session that would mimic the conditions found in a race such as hills, sprints, etc.
-Tyler Robbins
B.Sc. PTS
Sunday, October 30, 2011
Friday, October 28, 2011
Designing an Aerobic Endurance Program
Designing an aerobic endurance training program is similar to designing other fitness programs for any individual. We can break down training criteria into different subcategories that can be focused on. For example, an aerobic training program should include the following variables: Exercise Mode, Training Frequency, Training Intensity, Exercise Duration, and Exercise Progression.
As with any training program, however, the program should be structured to the individual's needs. For example, one person may have a history of cycling, so their form or exercise economy does not need as much training. They may have been sedentary for months or years though, so more emphasis should be placed on aerobic conditioning.
On the other hand, an individual may be very active with a wide variety of exercises but does not have a lot of experience running, and they wish to run their first marathon. In this case, not as much attention would need to be placed on their conditioning like the example above, but more time and emphasis placed on their running form and efficiency.
Exercise Mode
Exercise mode refers to the specific activities an individual must train in to become better at their desired sport or event. Obviously, if one is to become a better runner, swimmer or cyclist, they would need to practice their desired event as that would be the ideal specificity training.
Having said that, there are numerous research studies that have been done showing the positive effect cross training can have on any athletic event. Cross training should try and involve as many of the desired body parts as possible though. For example, it would not be as effective for an athlete who is training for a cycling event to spend a lot of time on the bench press.
Training Frequency
Training frequency refers to the number of training sessions an individual would have in a set period of time (usually a week). Many different variables can factor into planning an individual's training frequency such as their current fitness level as the less trained an individual is, the more recovery days they would require.
Sport season also influences the training frequency. A seasoned cyclist for example who is participating in an upcoming event may taper their number of training sessions per week.
As with any training program, recovery days are just as important, if not more important than the working days. On recovery days, it is important for one to refuel their nutrient and hydration levels in order for their bodily systems and tissues to repair and recover. Studies have also shown an increase in performance after a rest or recovery period of a day or a few days, which is not all that surprising.
Training Intensity
For the most part, the longer a training session is, the less-intense it is and vice-versa. Our muscles consist of a combination of type 1 and type 2 muscle fibers. Type 1 fibers are more fatigue-resistant because their primary energy source is derived from aerobic metabolism, although they cannot create as much power as type 2 fibers can.
Type 2 muscle fibers are more intended for power and speed, although they do so by producing energy by means of anaerobic metabolism. As the intensity of any activity increases, the body begins to transition from mostly type 1 fiber recruitment to type 2, although this is never a black and white transition, there is always some time with overlap.
By training both of these muscle fibers and their subsequent energy systems by using aerobic exercise, you are able to increase the fatigue-resistance of the type 2 fibers by training them to be more aerobically efficient. By doing so, you improve your overall aerobic performance.
The trick to aerobic training is to not train too intensely because a training session would be cut too short, but to also not push the envelope too far, so to speak, as you would not be improving the efficiency of your energy systems.
To date, there are a few different techniques that an individual can use in order to monitor their level of effort that I have listed below.
Heart Rate
One of the most widely-used methods of monitoring exertion due to its close relation to oxygen consumption. Most individuals have used methods of calculating a heart rate zone based on their theoretical max heart rate (%MHR). This can be done by subtracting your age from 220 and then multiplying it by a certain percentage or percentages to get a range.
For example, for myself, since I am 26 years old, my %MHR would be:
220 - 26 = 194
85% x 194 = 165
Another heart rate calculation that is also widely-used due to its close proximity to %VO2Max is the Karvonen Method. This is done by first calculating your age-predicted max heart rate (220-age). You then subtract your resting heart rate from this number to get your heart rate reserve (HRR). You then take your HRR and multiply it by your desired exercise intensity and finally add your resting heart rate. Written out, for myself who wants to work at 85% intensity looks like this:
220 - 26 = 194
HRR = 194 - 52 (resting heart rate) = 142
85% intensity = (142 x 0.85) + 52 = 173 beats/minute
Exercise Duration
Exercise duration simply refers to the amount of time an exercise session lasts. As mentioned previously, the more intense an individual works, the shorter the duration will be.
For example, exercise that is conducted at an intensity above maximal lactate steady state (approx. 85% VO2 Max) will have a short duration of 20-30 mins. On the other hand, exercise that stays at a steady 70% of VO2 Max can last for an hour or more.
Exercise Progression
As with any type of physical training, aerobic exercise must also follow a progressive overload training style in order to continually challenge and therefore improve the body's performance.
Typically, exercise frequency, intensity, or duration or a combination of all three should be increased from week to week during a training block. Having said that, none of those three categories should be increased by more than 10% at any given time.
Once an individual has reached a sort of upper limit for a certain variable, you can then use the other 2 variables to continue progression. For example, if an individual only have 60 mins on any given day to train, they start at 30 mins of running, 4 days a week, with a 10% training increase each week, they will eventually reach their maximum of 60 mins sessions in a few weeks. You can then "cap" each session at 60 mins, but continue progression by increasing intensity.
-Tyler Robbins
B.Sc. PTS
As with any training program, however, the program should be structured to the individual's needs. For example, one person may have a history of cycling, so their form or exercise economy does not need as much training. They may have been sedentary for months or years though, so more emphasis should be placed on aerobic conditioning.
On the other hand, an individual may be very active with a wide variety of exercises but does not have a lot of experience running, and they wish to run their first marathon. In this case, not as much attention would need to be placed on their conditioning like the example above, but more time and emphasis placed on their running form and efficiency.
Exercise Mode
Exercise mode refers to the specific activities an individual must train in to become better at their desired sport or event. Obviously, if one is to become a better runner, swimmer or cyclist, they would need to practice their desired event as that would be the ideal specificity training.
Having said that, there are numerous research studies that have been done showing the positive effect cross training can have on any athletic event. Cross training should try and involve as many of the desired body parts as possible though. For example, it would not be as effective for an athlete who is training for a cycling event to spend a lot of time on the bench press.
Training Frequency
Training frequency refers to the number of training sessions an individual would have in a set period of time (usually a week). Many different variables can factor into planning an individual's training frequency such as their current fitness level as the less trained an individual is, the more recovery days they would require.
Sport season also influences the training frequency. A seasoned cyclist for example who is participating in an upcoming event may taper their number of training sessions per week.
As with any training program, recovery days are just as important, if not more important than the working days. On recovery days, it is important for one to refuel their nutrient and hydration levels in order for their bodily systems and tissues to repair and recover. Studies have also shown an increase in performance after a rest or recovery period of a day or a few days, which is not all that surprising.
Training Intensity
For the most part, the longer a training session is, the less-intense it is and vice-versa. Our muscles consist of a combination of type 1 and type 2 muscle fibers. Type 1 fibers are more fatigue-resistant because their primary energy source is derived from aerobic metabolism, although they cannot create as much power as type 2 fibers can.
Type 2 muscle fibers are more intended for power and speed, although they do so by producing energy by means of anaerobic metabolism. As the intensity of any activity increases, the body begins to transition from mostly type 1 fiber recruitment to type 2, although this is never a black and white transition, there is always some time with overlap.
By training both of these muscle fibers and their subsequent energy systems by using aerobic exercise, you are able to increase the fatigue-resistance of the type 2 fibers by training them to be more aerobically efficient. By doing so, you improve your overall aerobic performance.
The trick to aerobic training is to not train too intensely because a training session would be cut too short, but to also not push the envelope too far, so to speak, as you would not be improving the efficiency of your energy systems.
To date, there are a few different techniques that an individual can use in order to monitor their level of effort that I have listed below.
Heart Rate
One of the most widely-used methods of monitoring exertion due to its close relation to oxygen consumption. Most individuals have used methods of calculating a heart rate zone based on their theoretical max heart rate (%MHR). This can be done by subtracting your age from 220 and then multiplying it by a certain percentage or percentages to get a range.
For example, for myself, since I am 26 years old, my %MHR would be:
220 - 26 = 194
85% x 194 = 165
Another heart rate calculation that is also widely-used due to its close proximity to %VO2Max is the Karvonen Method. This is done by first calculating your age-predicted max heart rate (220-age). You then subtract your resting heart rate from this number to get your heart rate reserve (HRR). You then take your HRR and multiply it by your desired exercise intensity and finally add your resting heart rate. Written out, for myself who wants to work at 85% intensity looks like this:
220 - 26 = 194
HRR = 194 - 52 (resting heart rate) = 142
85% intensity = (142 x 0.85) + 52 = 173 beats/minute
Exercise Duration
Exercise duration simply refers to the amount of time an exercise session lasts. As mentioned previously, the more intense an individual works, the shorter the duration will be.
For example, exercise that is conducted at an intensity above maximal lactate steady state (approx. 85% VO2 Max) will have a short duration of 20-30 mins. On the other hand, exercise that stays at a steady 70% of VO2 Max can last for an hour or more.
Exercise Progression
As with any type of physical training, aerobic exercise must also follow a progressive overload training style in order to continually challenge and therefore improve the body's performance.
Typically, exercise frequency, intensity, or duration or a combination of all three should be increased from week to week during a training block. Having said that, none of those three categories should be increased by more than 10% at any given time.
Once an individual has reached a sort of upper limit for a certain variable, you can then use the other 2 variables to continue progression. For example, if an individual only have 60 mins on any given day to train, they start at 30 mins of running, 4 days a week, with a 10% training increase each week, they will eventually reach their maximum of 60 mins sessions in a few weeks. You can then "cap" each session at 60 mins, but continue progression by increasing intensity.
-Tyler Robbins
B.Sc. PTS
Thursday, October 27, 2011
Quality of Life
My wife recently saw an article online that she sent to me, which I found to be a pretty good read. It wasn't anything groundbreaking or monumental in its thinking, assuming you have a head on your shoulders, but its premise, delivered by a certain individual, may raise a few eyebrows.
Dr. Clyde Yancy from Northwestern University, who is a past president of the American Heart Association, recently gave a keynote address at the Canadian Cardiovascular Congress in Vancouver. He detailed 7 key steps that everyone should follow in order to have, now get this, a 90% chance of living to 90 or even 100 years old!
Get active: Physical inactivity can cost you four years, while doubling your risk of heart disease and stroke.
Know and control your cholesterol levels: Almost 40 per cent of Canadians have high cholesterol, also a risk for heart disease and stroke.
Follow a healthy diet: Half of Canadians don’t meet the healthy eating standard.
Know your blood pressure: Preventative monitoring of this so-called “silent killer” can reduce your risk of stroke by up to 40 per cent and heart attack by as much as 25 per cent.
Maintain a healthy weight: As much as another four years are lost to the 60 per cent of Canadians who are obese or overweight.
Manage diabetes: Diabetes, expected to afflict 2.4 million Canadians by 2016, is a cause of stroke, heart disease and other potentially fatal illnesses.
Be tobacco free: Self-explanatory. Quitting smoking, to say nothing of never starting, immediately reduces the risk of heart disease and stroke.
For my international readers, yes, he was addressing a Canadian crowd, so many of these stats apply to Canadians, but I am sure they relate to many countries as well. The main points of this article I want to focus in on is the likelihood that you will reach a certain age.
Life expectancy in many countries continues to climb. This can be due to many factors such as medical breakthroughs and advancements, pharmaceuticals, as well as our understanding of the human body. There are certain factors that can lead to premature death that for the most case are out of our control such as accident or illness, but for the most part, human beings have a high likelihood of living very long lives now compared to previous generations.
I am by no means disagreeing with Dr. Yancy here on his list, but there are few things that I find surprising. First of all, he lists the fact that exercise, or rather a lack-of exercise, can reduce your life by only 4 years. I feel as though many people may read this and think, "Oh, 4 years isn't so bad, I would rather sit on my butt and watch tv than to exercise. Besides its only 4 years!" Secondly, and on a similar note, he claims that being obese or overweight can shave yet another 4 years off your life. Once again, there may be individuals reading this thinking that 4 years is well worth it as long as they can continue to eat their snack cakes and Mickey-D's.
The reason why I bring these 2 points up, is the fact that, sure, Dr. Yancy details how you can live longer, but he fails to mention the quality of life that can be lived by following these 7 steps. Relating back to the fact that medical advancements are continually extending our life-spans, I believe many people feel as though there will always be that magic pill or surgery that will "keep them going".
I, myself, as well as many of you out there may have experienced, or will experience in your lifetime the declining quality of life some people experience as they age. I currently work for a pharmacy that services long-term care facilities. I have been in these "homes" and have seen the lives that these individuals have to lead. Sure, you may think, "That's what happens when you get old", or "I don't have to worry about that for a while!" Let me just say that I have seen individuals aged anywhere from their 50's to their 100's in these facilities.
The point I am trying to make is that aging is mandatory, but "getting old" is (for the most part) optional. By trying to lead as healthy of a lifestyle as possible, and following Dr. Yancy's 7 steps here, you can not only lengthen your life, but you can improve the quality of life that you lead as well. Sure, you may live to be 100 years old, but if spending the last 40 years of that life in a wheel chair or struggling with aches and pains, what type of life are you actually living. Now is the time, while you still can, to lay the foundation of a healthy lifestyle by consistently exercising, and consuming a healthy diet so that you will see 100 with a smile on your face!
-Tyler Robbins
B.Sc. PTS
Dr. Clyde Yancy from Northwestern University, who is a past president of the American Heart Association, recently gave a keynote address at the Canadian Cardiovascular Congress in Vancouver. He detailed 7 key steps that everyone should follow in order to have, now get this, a 90% chance of living to 90 or even 100 years old!
Get active: Physical inactivity can cost you four years, while doubling your risk of heart disease and stroke.
Know and control your cholesterol levels: Almost 40 per cent of Canadians have high cholesterol, also a risk for heart disease and stroke.
Follow a healthy diet: Half of Canadians don’t meet the healthy eating standard.
Know your blood pressure: Preventative monitoring of this so-called “silent killer” can reduce your risk of stroke by up to 40 per cent and heart attack by as much as 25 per cent.
Maintain a healthy weight: As much as another four years are lost to the 60 per cent of Canadians who are obese or overweight.
Manage diabetes: Diabetes, expected to afflict 2.4 million Canadians by 2016, is a cause of stroke, heart disease and other potentially fatal illnesses.
Be tobacco free: Self-explanatory. Quitting smoking, to say nothing of never starting, immediately reduces the risk of heart disease and stroke.
For my international readers, yes, he was addressing a Canadian crowd, so many of these stats apply to Canadians, but I am sure they relate to many countries as well. The main points of this article I want to focus in on is the likelihood that you will reach a certain age.
Life expectancy in many countries continues to climb. This can be due to many factors such as medical breakthroughs and advancements, pharmaceuticals, as well as our understanding of the human body. There are certain factors that can lead to premature death that for the most case are out of our control such as accident or illness, but for the most part, human beings have a high likelihood of living very long lives now compared to previous generations.
I am by no means disagreeing with Dr. Yancy here on his list, but there are few things that I find surprising. First of all, he lists the fact that exercise, or rather a lack-of exercise, can reduce your life by only 4 years. I feel as though many people may read this and think, "Oh, 4 years isn't so bad, I would rather sit on my butt and watch tv than to exercise. Besides its only 4 years!" Secondly, and on a similar note, he claims that being obese or overweight can shave yet another 4 years off your life. Once again, there may be individuals reading this thinking that 4 years is well worth it as long as they can continue to eat their snack cakes and Mickey-D's.
The reason why I bring these 2 points up, is the fact that, sure, Dr. Yancy details how you can live longer, but he fails to mention the quality of life that can be lived by following these 7 steps. Relating back to the fact that medical advancements are continually extending our life-spans, I believe many people feel as though there will always be that magic pill or surgery that will "keep them going".
I, myself, as well as many of you out there may have experienced, or will experience in your lifetime the declining quality of life some people experience as they age. I currently work for a pharmacy that services long-term care facilities. I have been in these "homes" and have seen the lives that these individuals have to lead. Sure, you may think, "That's what happens when you get old", or "I don't have to worry about that for a while!" Let me just say that I have seen individuals aged anywhere from their 50's to their 100's in these facilities.
The point I am trying to make is that aging is mandatory, but "getting old" is (for the most part) optional. By trying to lead as healthy of a lifestyle as possible, and following Dr. Yancy's 7 steps here, you can not only lengthen your life, but you can improve the quality of life that you lead as well. Sure, you may live to be 100 years old, but if spending the last 40 years of that life in a wheel chair or struggling with aches and pains, what type of life are you actually living. Now is the time, while you still can, to lay the foundation of a healthy lifestyle by consistently exercising, and consuming a healthy diet so that you will see 100 with a smile on your face!
-Tyler Robbins
B.Sc. PTS
Tuesday, October 25, 2011
Aerobic Endurance Performance Factors
There are three main categories that I will discuss below that should be factored into a successful aerobic endurance training program. Aerobic endurance events, whether they involve running, swimming, cycling or a combination of the three, have a fixed distance that the participants attempt to complete in as little time as possible. Training at any capacity can help better an endurance athlete's time, but a properly structured program can yield even better results and can prevent over-training and even injury!
Maximal Aerobic Power
Also known as VO2 Max, there is a strong correlation between an endurance athlete and their VO2 Max level. In basic terms, an individual who has high VO2 Max level can continue to meet the majority of their energy demands through aerobic metabolism. In other words, as the energy demands increase with time throughout an aerobic endurance event, a high VO2 can relate to increased performance for longer periods of time.
Athletes with a high VO2 Max generally have high endurance performance, although there are other factors that can be just as, if not more important such as a high lactate threshold, good exercise economy, and a high ability to use fat as a fuel source.
Lactate Threshold
As the body pushes into higher heart rate zones, and therefore transfers from aerobic to anaerobic metabolism, the body must clear away lactate from its muscles. The body eventually reaches a point in which it cannot clear lactate away as fast or faster than it is being produced. This is when you get that burning sensation in your muscles and extreme fatigue which is known as the lactate threshold. Aerobic endurance athletes with similar VO2 Maxes can have differences in performance based on their lactate thresholds.
Lactate thresholds can be trained and therefore improved which can improve aerobic endurance athlete performance. Aerobic athletes should therefore train various energy systems of their bodies in order to increase overall performance.
Exercise Economy
Exercise economy can be defined as the amount of energy expended by an individual performing a specific task or action. Certain factors such as technique or body composition can effect exercise economy. A good example of how technique effects exercise economy would be high-level distance runners tend to have shorter strides with faster stride frequency compared to more amateur runners. An example of body composition factors would be high-level cyclists. Those that are lighter in weight and have low body fat percentages can maximize their muscular efficiency versus those that are carrying extra weight on their bikes and can therefore decrease performance.
-Tyler Robbins
B.Sc. PTS
Maximal Aerobic Power
Also known as VO2 Max, there is a strong correlation between an endurance athlete and their VO2 Max level. In basic terms, an individual who has high VO2 Max level can continue to meet the majority of their energy demands through aerobic metabolism. In other words, as the energy demands increase with time throughout an aerobic endurance event, a high VO2 can relate to increased performance for longer periods of time.
Athletes with a high VO2 Max generally have high endurance performance, although there are other factors that can be just as, if not more important such as a high lactate threshold, good exercise economy, and a high ability to use fat as a fuel source.
Lactate Threshold
As the body pushes into higher heart rate zones, and therefore transfers from aerobic to anaerobic metabolism, the body must clear away lactate from its muscles. The body eventually reaches a point in which it cannot clear lactate away as fast or faster than it is being produced. This is when you get that burning sensation in your muscles and extreme fatigue which is known as the lactate threshold. Aerobic endurance athletes with similar VO2 Maxes can have differences in performance based on their lactate thresholds.
Lactate thresholds can be trained and therefore improved which can improve aerobic endurance athlete performance. Aerobic athletes should therefore train various energy systems of their bodies in order to increase overall performance.
Exercise Economy
Exercise economy can be defined as the amount of energy expended by an individual performing a specific task or action. Certain factors such as technique or body composition can effect exercise economy. A good example of how technique effects exercise economy would be high-level distance runners tend to have shorter strides with faster stride frequency compared to more amateur runners. An example of body composition factors would be high-level cyclists. Those that are lighter in weight and have low body fat percentages can maximize their muscular efficiency versus those that are carrying extra weight on their bikes and can therefore decrease performance.
-Tyler Robbins
B.Sc. PTS
Monday, October 24, 2011
Speed and Agility Program Design
In order to design and plan a speed and agility training program, many variables need to be addressed on many different levels. The variables are:
Exercise interval - duration (time) or distance
Exercise order - sequence in which a set of reps is executed
Exercise relief - work to rest ratio
Frequency - number of training sessions in a given time period
Intensity - effort at which each repetition is completed
Relief or recovery interval - rest period between reps and sets
Repetition - movement technique
Series - group of sets and recovery intervals
Set - group of reps and relief intervals
Volume - amount of work (reps x sets) completed during a specific training session
Short-Term Planning
Fatigue is a natural occurring process of the human body that can effect performance long before complete failure happens. Individuals should use speed-endurance training to help train multiple metabolic systems in order to improve fatigue-resistance. As the body becomes better at being fatigue-resistant, special speed and agility skills can therefore be performed with greater efficiency.
By using short, intense, exercise, an individual can target phosphagen energy systems and improve their recovery. Phophasgen systems are used in virtually all athletic movements as they are vital to explosive actions and movements. These types of short, intense efforts should be completed early on in a workout before other fatiguing exercises.
Medium-Term Planning
Proper planning and design needs to be implemented into medium-term exercise program design. Research has shown that recovery efforts or growth from one form of exercise can inhibit or hinder the recovery of another form of exercise.
Long-Term Planning
As an athlete progresses through their training program, the speed or effectiveness of their progression may alter the direction of their future training.
-Tyler Robbins
B.Sc. PTS
Exercise interval - duration (time) or distance
Exercise order - sequence in which a set of reps is executed
Exercise relief - work to rest ratio
Frequency - number of training sessions in a given time period
Intensity - effort at which each repetition is completed
Relief or recovery interval - rest period between reps and sets
Repetition - movement technique
Series - group of sets and recovery intervals
Set - group of reps and relief intervals
Volume - amount of work (reps x sets) completed during a specific training session
Short-Term Planning
Fatigue is a natural occurring process of the human body that can effect performance long before complete failure happens. Individuals should use speed-endurance training to help train multiple metabolic systems in order to improve fatigue-resistance. As the body becomes better at being fatigue-resistant, special speed and agility skills can therefore be performed with greater efficiency.
By using short, intense, exercise, an individual can target phosphagen energy systems and improve their recovery. Phophasgen systems are used in virtually all athletic movements as they are vital to explosive actions and movements. These types of short, intense efforts should be completed early on in a workout before other fatiguing exercises.
Medium-Term Planning
Proper planning and design needs to be implemented into medium-term exercise program design. Research has shown that recovery efforts or growth from one form of exercise can inhibit or hinder the recovery of another form of exercise.
Long-Term Planning
As an athlete progresses through their training program, the speed or effectiveness of their progression may alter the direction of their future training.
-Tyler Robbins
B.Sc. PTS
Thursday, October 20, 2011
Methods of Developing Speed & Agility
Primary Method
Many skill-specific activities should be started slow so that proper mechanics can be learned. Once the proper mechanics begin to take hold, then an individual can increase speed to that, or exceeding that, of game speed.
Some mechanics we take for granted and may learn on our own throughout life, such as running or throwing a ball. Unfortunately, there may be flaws with the technique since some individuals may not have be given proper coaching on the specialized technique. In this case, proper technique can be introduced to the individual to help perfect form.
Secondary Methods
Secondary methods involve sprint resistance and sprint assistance:
Sprint Resistance - Also known as an overload effect, the idea is to use resistance in some form to improve explosive strength and stride length. Examples of resistance that can be applied in such a situation would be gravity (running up a grade like stairs or a slope) or such apparatus such as parachutes or weighted vests.
Sprint Assistance - By using assistance techniques such as running downhill or a high-speed towing apparatus, the aim is to maintain proper running form but increase stride frequency.
Tertiary Methods
Tertiary methods are broken down into mobility, strength and speed-endurance categories:
Mobility - Athletic tasks require specific ranges of motion (ROM). If an individual does not use their full mobility at a certain joint or limb, they can impact performance or even increase their likelihood of injury. For example, someone who is running, if there is not enough mobility at the hip joint, there could too much braking effect caused by the foot strike on the ground. Proper stretching and flexibility should be used by all to maintain proper range of motion.
Strength - In order for individuals to improve their speed and agility, their resistance training program should include explosive, quick movements. This does not necessarily mean that only light weights with high velocity should be used. Resistance training that targets a wide range of muscular fiber types should be employed.
Speed-Endurance - To train for speed-endurance events, athletes must use a wide variety of training styles including short-duration intense training as well as long-duration, less-intense exercises.
-Tyler Robbins
B.Sc. PTS
Many skill-specific activities should be started slow so that proper mechanics can be learned. Once the proper mechanics begin to take hold, then an individual can increase speed to that, or exceeding that, of game speed.
Some mechanics we take for granted and may learn on our own throughout life, such as running or throwing a ball. Unfortunately, there may be flaws with the technique since some individuals may not have be given proper coaching on the specialized technique. In this case, proper technique can be introduced to the individual to help perfect form.
Secondary Methods
Secondary methods involve sprint resistance and sprint assistance:
Sprint Resistance - Also known as an overload effect, the idea is to use resistance in some form to improve explosive strength and stride length. Examples of resistance that can be applied in such a situation would be gravity (running up a grade like stairs or a slope) or such apparatus such as parachutes or weighted vests.
Sprint Assistance - By using assistance techniques such as running downhill or a high-speed towing apparatus, the aim is to maintain proper running form but increase stride frequency.
Tertiary Methods
Tertiary methods are broken down into mobility, strength and speed-endurance categories:
Mobility - Athletic tasks require specific ranges of motion (ROM). If an individual does not use their full mobility at a certain joint or limb, they can impact performance or even increase their likelihood of injury. For example, someone who is running, if there is not enough mobility at the hip joint, there could too much braking effect caused by the foot strike on the ground. Proper stretching and flexibility should be used by all to maintain proper range of motion.
Strength - In order for individuals to improve their speed and agility, their resistance training program should include explosive, quick movements. This does not necessarily mean that only light weights with high velocity should be used. Resistance training that targets a wide range of muscular fiber types should be employed.
Speed-Endurance - To train for speed-endurance events, athletes must use a wide variety of training styles including short-duration intense training as well as long-duration, less-intense exercises.
-Tyler Robbins
B.Sc. PTS
Liquid Calories
Last Thursday's blog I discussed calories, and more importantly, how calories are digested and used in the body. When it comes down to it, all of us need calories to survive as they are the "energy currency" in our bodies to allow us to do stuff. Calories allow energy actions in our bodies to be performed such as thinking, breathing, pumping blood, digesting food, walking, etc.
The problem most people run into is that they ingest too many calories, which are then stored as body fat as an evolutionary "backup plan". You see, our ancestors didn't always have a KFC sitting on the nearby corner, so they actually had times of famine. Our bodies store adipose (fat) tissue for when we are in need of energy when those hunting and gathering times aren't so good.
People have to ingest calories in order to survive. Foods tend to contain other things in them such as nutrients that make them ideal for our calorie consumption. Fruits, vegetables, whole grains, lean proteins, healthy fats are all nutrient dense. What this means, is that healthy foods give you the most "bang for your buck". You want to aim to get as many nutrients and vitamins in your body through natural sources as possible, while keeping your calorie count low, in order to maximize your metabolism and keep your weight down, while maintaining good health.
Liquid calories can therefore be a major pitfall for a lot of the population. Virtually all sources of beverages that people consume (other than water) have high calorie counts, with very little nutrient payoff. Take sodas for example, most of these beverages can contain anywhere from 8-10 teaspoons of sugar....per can! Visually picture yourself scooping 10 teaspoons of sugar into a can, then filling the rest with water. There doesn't leave much room for water, let alone any vitamins or nutrients.
Believe it or not, sodas can actually play a part in a person's diet, that is if they are a highly active person. Take, for example, a marathon runner. If they were to drink a can of soda before a race, that sugar would be digested and burned off in no time from their high activity level. Most people, however, sit down and enjoy a can with a high-calorie meal while watching tv. Those calories coming from the sugar in the soda are either used right away for high-energy activity (which they aren't) or are packed away for future use (aka, body fat).
Alright, fine, let's give up soda. Many people have taken this pledge (including myself) to give up soft drinks, so now what? I find milk to be a good alternative, but watch your nutritional labels. Milk is high-calorie because it contains fat and protein as well as natural and added sugars. You may be surprised at how much sugar is in your glass of milk. Look at the sugar count per cup (250mL), in grams, of milk, and you may be surprised how much is actually in there. Not only that, as you get closer to skim milk, or in other words, less fat, companies add in even more sugar in order to make sure the taste stands up. I personally like to enjoy either 1 or 2% milk in moderation as milk can provide a lot of vitamins and nutrients such as calcium!
Alright, so milk is a nice substitute for soda, but keep it in moderation. How about fruit juices then? Many companies are jumping on this bandwagon so to speak as they are finding the need to produce what the public is asking for. I will just come out and say it, fruit juices can be just as bad, if not worse than sodas. They can be very high in sugar with potentially little to no nutrients left. The act of processing fruit juices to get the product to your grocery shelf can remove many of the nutritional benefits of the product, not to mention the removal of fiber, which is helpful in slowing the digestion of eating fruit whole. Try and stick to real fruit juices that have no added sugars, and often times, you can "cut" the juice by filling half a glass of juice with the other half water and still enjoy the flavor, minus all of those extra calories.
Coffee is actually zero-calorie. There are numerous health benefits to drinking coffee that have been reported in the recent past. Let's face it, coffee is one of the most widely-consumed beverages in human history, so it is no surprise that it is also one of the most widely-researched (pros and cons). I could write an entire blog on coffee consumption, which I can in the future, but for now, you can make your own conclusions on this. Chances are, if you are currently a coffee consumer, I may not change your mind either way, and vice versa. Just keep this in mind, coffee can suddenly become very high-calorie by adding too much cream, sugar, or flavored coffees to the mix. If you can handle black coffee, that is the best, but I understand some people like to add some sugar and (I recommend) milk to help the taste, so 1 or 2 teaspoons of sugar in your coffee in the morning will not make or break your diet assuming you are ingesting a well-rounded diet throughout the day.
Alcohols, like soda, are nutritional bombs. Just to give you an idea of calorie breakdowns, and where our dietary energy comes from; fats are 9 calories/gram, proteins and carbohydrates are 4 calories/gram, and alcohol is 7 calories/gram. Fats, proteins, and carbohydrates are generally packaged with nutrients and dietary benefits when they are consumed, whereas alcohol is essentially useless in the body and is just used as energy. Yes, like coffee, there have been many studies done on alcohol trying to prove or disprove its need in the human diet. I will say that there appears to be some health benefits to having a drink now and then to help relax, and lower blood pressure, but many people do not stick to their daily recommended intake. Not only is alcohol itself high-calorie, but most people do not drink alcohol on its own, they mix it with sodas or drink it as beer or wine, which can all heighten those calorie counts.
I find it so discouraging to see some people that are trying so hard to exercise and eat somewhat respectively, but then literally pour away their potential health benefits and gains by consuming large quantities of calories through needless liquid sources. The human body has evolved to feel "full" from eating solid foods. We do not get that same response from drinking our calories, which I think plays a part in the consumption of large numbers of calories being consumed. If people were to make a switch to drinking just water, milk (in moderation), and tea (zero-cal green teas, etc.), they could literally cut hundreds of calories out of their diets every day which that switch alone can account to pounds lost over months and years!
-Tyler Robbins
B.Sc. PTS
The problem most people run into is that they ingest too many calories, which are then stored as body fat as an evolutionary "backup plan". You see, our ancestors didn't always have a KFC sitting on the nearby corner, so they actually had times of famine. Our bodies store adipose (fat) tissue for when we are in need of energy when those hunting and gathering times aren't so good.
People have to ingest calories in order to survive. Foods tend to contain other things in them such as nutrients that make them ideal for our calorie consumption. Fruits, vegetables, whole grains, lean proteins, healthy fats are all nutrient dense. What this means, is that healthy foods give you the most "bang for your buck". You want to aim to get as many nutrients and vitamins in your body through natural sources as possible, while keeping your calorie count low, in order to maximize your metabolism and keep your weight down, while maintaining good health.
Liquid calories can therefore be a major pitfall for a lot of the population. Virtually all sources of beverages that people consume (other than water) have high calorie counts, with very little nutrient payoff. Take sodas for example, most of these beverages can contain anywhere from 8-10 teaspoons of sugar....per can! Visually picture yourself scooping 10 teaspoons of sugar into a can, then filling the rest with water. There doesn't leave much room for water, let alone any vitamins or nutrients.
Believe it or not, sodas can actually play a part in a person's diet, that is if they are a highly active person. Take, for example, a marathon runner. If they were to drink a can of soda before a race, that sugar would be digested and burned off in no time from their high activity level. Most people, however, sit down and enjoy a can with a high-calorie meal while watching tv. Those calories coming from the sugar in the soda are either used right away for high-energy activity (which they aren't) or are packed away for future use (aka, body fat).
Alright, fine, let's give up soda. Many people have taken this pledge (including myself) to give up soft drinks, so now what? I find milk to be a good alternative, but watch your nutritional labels. Milk is high-calorie because it contains fat and protein as well as natural and added sugars. You may be surprised at how much sugar is in your glass of milk. Look at the sugar count per cup (250mL), in grams, of milk, and you may be surprised how much is actually in there. Not only that, as you get closer to skim milk, or in other words, less fat, companies add in even more sugar in order to make sure the taste stands up. I personally like to enjoy either 1 or 2% milk in moderation as milk can provide a lot of vitamins and nutrients such as calcium!
Alright, so milk is a nice substitute for soda, but keep it in moderation. How about fruit juices then? Many companies are jumping on this bandwagon so to speak as they are finding the need to produce what the public is asking for. I will just come out and say it, fruit juices can be just as bad, if not worse than sodas. They can be very high in sugar with potentially little to no nutrients left. The act of processing fruit juices to get the product to your grocery shelf can remove many of the nutritional benefits of the product, not to mention the removal of fiber, which is helpful in slowing the digestion of eating fruit whole. Try and stick to real fruit juices that have no added sugars, and often times, you can "cut" the juice by filling half a glass of juice with the other half water and still enjoy the flavor, minus all of those extra calories.
Coffee is actually zero-calorie. There are numerous health benefits to drinking coffee that have been reported in the recent past. Let's face it, coffee is one of the most widely-consumed beverages in human history, so it is no surprise that it is also one of the most widely-researched (pros and cons). I could write an entire blog on coffee consumption, which I can in the future, but for now, you can make your own conclusions on this. Chances are, if you are currently a coffee consumer, I may not change your mind either way, and vice versa. Just keep this in mind, coffee can suddenly become very high-calorie by adding too much cream, sugar, or flavored coffees to the mix. If you can handle black coffee, that is the best, but I understand some people like to add some sugar and (I recommend) milk to help the taste, so 1 or 2 teaspoons of sugar in your coffee in the morning will not make or break your diet assuming you are ingesting a well-rounded diet throughout the day.
Alcohols, like soda, are nutritional bombs. Just to give you an idea of calorie breakdowns, and where our dietary energy comes from; fats are 9 calories/gram, proteins and carbohydrates are 4 calories/gram, and alcohol is 7 calories/gram. Fats, proteins, and carbohydrates are generally packaged with nutrients and dietary benefits when they are consumed, whereas alcohol is essentially useless in the body and is just used as energy. Yes, like coffee, there have been many studies done on alcohol trying to prove or disprove its need in the human diet. I will say that there appears to be some health benefits to having a drink now and then to help relax, and lower blood pressure, but many people do not stick to their daily recommended intake. Not only is alcohol itself high-calorie, but most people do not drink alcohol on its own, they mix it with sodas or drink it as beer or wine, which can all heighten those calorie counts.
I find it so discouraging to see some people that are trying so hard to exercise and eat somewhat respectively, but then literally pour away their potential health benefits and gains by consuming large quantities of calories through needless liquid sources. The human body has evolved to feel "full" from eating solid foods. We do not get that same response from drinking our calories, which I think plays a part in the consumption of large numbers of calories being consumed. If people were to make a switch to drinking just water, milk (in moderation), and tea (zero-cal green teas, etc.), they could literally cut hundreds of calories out of their diets every day which that switch alone can account to pounds lost over months and years!
-Tyler Robbins
B.Sc. PTS
Tuesday, October 18, 2011
My Birthday Challenge - The Details
Believe me or not, I was honestly planning on posting my Birthday Challenge details today, and now it just so happens that Steve Edwards (the guy whose blog inspired MY Birthday Challenge) also posted some Birthday Challenge details today. Keep in mind, Steve is more of an outdoorsy-type than me, but both challenges are based on the same principles; to physically push yourself and challenge yourself to make this birthday more memorable than the last! Or, as Steve writes in his blog today, "It's not a birthday pretty hard, it's a birthday challenge!"
Here is my layout and plan for my birthday challenge this year. I have committed myself to hitting my goals in all of these categories, even if it takes me all day to complete! A couple of things to note; first of all, I turn 27 years old on Friday November 25th 2011. Since work will get my way of reaching my goals, I have decided to do the birthday challenge on Saturday November 26th instead. Secondly, some of you out there may find some of these goals "easy", but that is all dependent on your current fitness level. For me, I tried to plan goals that are attainable, but challenging to me, while trying to maintain some sort of relation to this being my 27th birthday as I can. Yes, some of these goals will be easier than others, but overall, this should definitely fall into one of my most memorable birthdays yet!
Here are my goals based on taking ideas from many other birthday challenges I have read from others, keep in mind I am turning 27 years old (that is the binding pattern here):
270 Pushups - This one may be a bit easy for me as I am fairly good at cranking out pushups, but will still challenge me enough and make some of the other goals tough!
270 Pullups/Chinups - This will most definitely be my most difficult category. I will alternate between pullup sets and chinup sets, but all will include pulling up my own body weight to get my chin over that bar.
270 Jump Squats - Pretty self-explanatory here. I feel I have pretty resilient/strong legs so this one shouldn't be too bad, although combined with the next goal and things may get interesting towards the end.
270 Plyo Lunges - Again, I feel I have strong, resilient legs, but these combined with the jumping squats are going to have me walking funny the next day probably!
729 Crunches - 27*27=729 that is where I got this number. 270 crunches didn't seem like enough to me so I expanded my goal. Here I will alternate between a few different types of crunches that target the upper and lower abs as well as the obliques, but either way I will hit 729 total crunches.
2700 Jump Ropes - This one may get interesting towards the end and will definitely cause me to feel it in my calves the next day!
2700 lbs. Lifted - I will lift 2700 lbs. total in a few different ways such as shoulder presses, bicep curls and triceps kickbacks. An example of this would be 60lb shoulder press (30lb each hand) for 10 reps equals 600 pounds. I will be able to reach 2700 pretty quick and easy, but it will still effect other things such as pushups and pullups!
2.7L Beer - Assuming I am still awake later in the day, I will consume 2.7L of beer in honor of many other birthday challenges I have read about. This actually is quite a feat for me as I am not much of a drinker, so knocking back just under 8 cans of beer after a day full of exercise will certainly knock me out!
So there you have it. The way I have structured my day to meet all of my goals is by breaking down all of these goals into smaller sets to allow my body to recover a bit between sets. For example, my very first circuit I will do 30 pushups, 15 pullups, 70lb shoulder press x 10 reps (700lbs), 40 standard crunches, 15 chinups, 30 jump squats, 30 plyo lunges, 200 jump ropes. I will continue in this pattern somewhat, but as I go, I will hit my goals for certain categories first so that by the end I will pretty much be alternating between pullups/chinups, jump ropes and crunches. (I hope that makes sense)
For training, I will be spending 5-6 days a week training for what I will be doing. What I mean by this is that I will be doing pushups, pullups, core work, weight lifting, plyometrics, etc. I will record all of my birthday challenge and edit it down to a more concise video at that time for all of you to either use as motivation, or to just call me crazy! Stay tuned...
***EDIT*** You can view my Birthday Challenge video here
-Tyler Robbins
B.Sc. PTS
Here is my layout and plan for my birthday challenge this year. I have committed myself to hitting my goals in all of these categories, even if it takes me all day to complete! A couple of things to note; first of all, I turn 27 years old on Friday November 25th 2011. Since work will get my way of reaching my goals, I have decided to do the birthday challenge on Saturday November 26th instead. Secondly, some of you out there may find some of these goals "easy", but that is all dependent on your current fitness level. For me, I tried to plan goals that are attainable, but challenging to me, while trying to maintain some sort of relation to this being my 27th birthday as I can. Yes, some of these goals will be easier than others, but overall, this should definitely fall into one of my most memorable birthdays yet!
Here are my goals based on taking ideas from many other birthday challenges I have read from others, keep in mind I am turning 27 years old (that is the binding pattern here):
270 Pushups - This one may be a bit easy for me as I am fairly good at cranking out pushups, but will still challenge me enough and make some of the other goals tough!
270 Pullups/Chinups - This will most definitely be my most difficult category. I will alternate between pullup sets and chinup sets, but all will include pulling up my own body weight to get my chin over that bar.
270 Jump Squats - Pretty self-explanatory here. I feel I have pretty resilient/strong legs so this one shouldn't be too bad, although combined with the next goal and things may get interesting towards the end.
270 Plyo Lunges - Again, I feel I have strong, resilient legs, but these combined with the jumping squats are going to have me walking funny the next day probably!
729 Crunches - 27*27=729 that is where I got this number. 270 crunches didn't seem like enough to me so I expanded my goal. Here I will alternate between a few different types of crunches that target the upper and lower abs as well as the obliques, but either way I will hit 729 total crunches.
2700 Jump Ropes - This one may get interesting towards the end and will definitely cause me to feel it in my calves the next day!
2700 lbs. Lifted - I will lift 2700 lbs. total in a few different ways such as shoulder presses, bicep curls and triceps kickbacks. An example of this would be 60lb shoulder press (30lb each hand) for 10 reps equals 600 pounds. I will be able to reach 2700 pretty quick and easy, but it will still effect other things such as pushups and pullups!
2.7L Beer - Assuming I am still awake later in the day, I will consume 2.7L of beer in honor of many other birthday challenges I have read about. This actually is quite a feat for me as I am not much of a drinker, so knocking back just under 8 cans of beer after a day full of exercise will certainly knock me out!
So there you have it. The way I have structured my day to meet all of my goals is by breaking down all of these goals into smaller sets to allow my body to recover a bit between sets. For example, my very first circuit I will do 30 pushups, 15 pullups, 70lb shoulder press x 10 reps (700lbs), 40 standard crunches, 15 chinups, 30 jump squats, 30 plyo lunges, 200 jump ropes. I will continue in this pattern somewhat, but as I go, I will hit my goals for certain categories first so that by the end I will pretty much be alternating between pullups/chinups, jump ropes and crunches. (I hope that makes sense)
For training, I will be spending 5-6 days a week training for what I will be doing. What I mean by this is that I will be doing pushups, pullups, core work, weight lifting, plyometrics, etc. I will record all of my birthday challenge and edit it down to a more concise video at that time for all of you to either use as motivation, or to just call me crazy! Stay tuned...
***EDIT*** You can view my Birthday Challenge video here
-Tyler Robbins
B.Sc. PTS
Monday, October 17, 2011
Agility
In the international community, agility is often defined as an individual's collective coordination abilities. In more specific terms, it encompasses an individual's ability to use speed, power and coordination to cover dynamic, power, and fine motor skills. The NSCA defines some agility terms below:
Adaptive ability - adapting to an action or sequence in anticipation to changing conditions.
Balance - static and dynamic equilibrium.
Combinatory ability - coordinating body parts or a combination of body parts to created a coordinated action or movement.
Differentiation - accurate, economical adjustment of body movements and mechanics.
Orientation - spatial and temporal control of body movements.
Reactiveness - quick, well-directed response to stimuli.
Rhythm - observation and implementation of dynamic motion pattern, timing and variation.
To generalize, agility deals with an athlete or individual's ability to control acceleration, maximum-velocity as well as multidirectional skills.
Skill Classification
Skill classification can be broken down into 3 categories; General vs. Special Skills, Closed vs. Open Skills, and Continuous vs. Discrete vs. Serial Skills.
General vs. Special Skills
General agility tasks target the development of one or more basic coordinative skills. Special tasks would then unify or combine general skills or tasks into more specific movements. Special skills are more related to specific practice specificity for an action or sport skill.
Closed vs. Open Skills
Closed skills are those in which there are predetermined and unchangeable variables. In these types of training modes, the athlete or individual has predictable or stable environments. Examples of a closed agility skill would be a timed T-test or agility drill. An open skill would be one that has unpredictable or unstable factors involved. Examples would be real-time sport games or practices such as a football running back dodging a defender or a baseball player fielding a ground ball.
Continuous vs. Discrete vs. Serial Skills
Continuous tasks have no definite beginning or end. Discrete is the opposite of continuous as they have a very defined beginning and end (100m sprint). Then, serial tasks are a number of discrete tasks completed in sequence.
Change in Velocity
Many sports or athletic activities require a specific change in velocity. Sure, there are many variations dependent on the type of sport or activity, the number of players in the field of play and even differences in playing surface but all changes in velocity have a few things in common.
I find velocity changes to be one of the most important and crucial tasks to perform in order to be considered "agile". Changes in velocity typically involve an initial velocity, a deceleration, and change in direction, and then another increase in velocity (acceleration).
-Tyler Robbins
B.Sc. PTS
Adaptive ability - adapting to an action or sequence in anticipation to changing conditions.
Balance - static and dynamic equilibrium.
Combinatory ability - coordinating body parts or a combination of body parts to created a coordinated action or movement.
Differentiation - accurate, economical adjustment of body movements and mechanics.
Orientation - spatial and temporal control of body movements.
Reactiveness - quick, well-directed response to stimuli.
Rhythm - observation and implementation of dynamic motion pattern, timing and variation.
To generalize, agility deals with an athlete or individual's ability to control acceleration, maximum-velocity as well as multidirectional skills.
Skill Classification
Skill classification can be broken down into 3 categories; General vs. Special Skills, Closed vs. Open Skills, and Continuous vs. Discrete vs. Serial Skills.
General vs. Special Skills
General agility tasks target the development of one or more basic coordinative skills. Special tasks would then unify or combine general skills or tasks into more specific movements. Special skills are more related to specific practice specificity for an action or sport skill.
Closed vs. Open Skills
Closed skills are those in which there are predetermined and unchangeable variables. In these types of training modes, the athlete or individual has predictable or stable environments. Examples of a closed agility skill would be a timed T-test or agility drill. An open skill would be one that has unpredictable or unstable factors involved. Examples would be real-time sport games or practices such as a football running back dodging a defender or a baseball player fielding a ground ball.
Continuous vs. Discrete vs. Serial Skills
Continuous tasks have no definite beginning or end. Discrete is the opposite of continuous as they have a very defined beginning and end (100m sprint). Then, serial tasks are a number of discrete tasks completed in sequence.
Change in Velocity
Many sports or athletic activities require a specific change in velocity. Sure, there are many variations dependent on the type of sport or activity, the number of players in the field of play and even differences in playing surface but all changes in velocity have a few things in common.
I find velocity changes to be one of the most important and crucial tasks to perform in order to be considered "agile". Changes in velocity typically involve an initial velocity, a deceleration, and change in direction, and then another increase in velocity (acceleration).
-Tyler Robbins
B.Sc. PTS
Saturday, October 15, 2011
Running Speed
The mechanics involved in human running is substantially different than when walking. When human beings walk, the body rotates through various positions including balancing on one leg, while the weight shifts from one leg to both legs, to again on one leg. There is a cadence that rotates through these general positions.
Running, on the other hand, is more of a ballistic action with the body continually launching its weight from one leg to the other. The speed at which someone runs is directly linked to the stride frequency to stride length relationship. For example, when comparing novice to elite sprinters, studies have shown that elite sprinters achieve greater stride length and can increase it further up to about 45m from a static start of a race. Compare this to novice sprinters who peak their stride length around the 25m mark of a race from a static start.
When comparing novice to elite stride frequency, elite sprinters can achieve faster slightly higher frequencies (~5/second) and maintain that pace for a longer period of time compared to novices. When you think about the mechanics behind sprinting, it is easy to understand that a sprinter that has a high turnover stride (stride frequency) and is pushing off for more power (stride length) will elicit a greater speed.
One thing to understand, however, is that due to varying leg lengths amongst different individuals, stride length is difficult at times to train. Stride frequency, however, can be trained effectively to increase running speed.
Sprinting Performance and Stride Analysis
Below is a summarized list of the major muscular requirements during sprinting:
1. As the back (recovery) leg swings forward, eccentric knee flexion controls its forward momentum, prepares it for an efficient foot strike.
2. Muscle action then shifts from eccentric to concentric action and continues to the support phase (leg beneath center of gravity) which transfers power to the leg.
3. During the ground support phase, the high joint angle at the planted foot allows for stored elastic energy. Eccentric knee extensor activity also allows the quads to store and recover elastic energy.
4. There is a triple extension from the ankle, knee, and hip all at once allowing for propulsion and drive forward.
Training Goals
To maximize sprinting speed, I have listed a few training goals below that can help in running efficiency:
Minimize Braking - By aiming to plant the supporting foot directly beneath the center of gravity and maximizing the backward velocity of that leg during the propulsion phase will minimize the braking effect of forward momentum.
Fast Foot Strike - By increasing stride frequency and backward propulsion, you minimize the amount of time the foot has contact with the ground, therefore minimizing the braking effect of forward momentum.
Strengthen the Hamstrings - Eccentric knee flexor strength is the most important aspect limiting recovery of the leg as it swings forward.
-Tyler Robbins
B.Sc. PTS
Running, on the other hand, is more of a ballistic action with the body continually launching its weight from one leg to the other. The speed at which someone runs is directly linked to the stride frequency to stride length relationship. For example, when comparing novice to elite sprinters, studies have shown that elite sprinters achieve greater stride length and can increase it further up to about 45m from a static start of a race. Compare this to novice sprinters who peak their stride length around the 25m mark of a race from a static start.
When comparing novice to elite stride frequency, elite sprinters can achieve faster slightly higher frequencies (~5/second) and maintain that pace for a longer period of time compared to novices. When you think about the mechanics behind sprinting, it is easy to understand that a sprinter that has a high turnover stride (stride frequency) and is pushing off for more power (stride length) will elicit a greater speed.
One thing to understand, however, is that due to varying leg lengths amongst different individuals, stride length is difficult at times to train. Stride frequency, however, can be trained effectively to increase running speed.
Sprinting Performance and Stride Analysis
Below is a summarized list of the major muscular requirements during sprinting:
1. As the back (recovery) leg swings forward, eccentric knee flexion controls its forward momentum, prepares it for an efficient foot strike.
2. Muscle action then shifts from eccentric to concentric action and continues to the support phase (leg beneath center of gravity) which transfers power to the leg.
3. During the ground support phase, the high joint angle at the planted foot allows for stored elastic energy. Eccentric knee extensor activity also allows the quads to store and recover elastic energy.
4. There is a triple extension from the ankle, knee, and hip all at once allowing for propulsion and drive forward.
Training Goals
To maximize sprinting speed, I have listed a few training goals below that can help in running efficiency:
Minimize Braking - By aiming to plant the supporting foot directly beneath the center of gravity and maximizing the backward velocity of that leg during the propulsion phase will minimize the braking effect of forward momentum.
Fast Foot Strike - By increasing stride frequency and backward propulsion, you minimize the amount of time the foot has contact with the ground, therefore minimizing the braking effect of forward momentum.
Strengthen the Hamstrings - Eccentric knee flexor strength is the most important aspect limiting recovery of the leg as it swings forward.
-Tyler Robbins
B.Sc. PTS
Thursday, October 13, 2011
Calories
We live in a society that is constantly swayed by trends. Recently, one major trend that is taking over is counting calories. You would be pretty hard-pressed to go somewhere without seeing some sort of mention of calories. Restaurants print them on menus (not always accurate, only an estimation), food companies print them on packaging, diet and exercise claims on the radio, tv, and in advertisements all claim to "burn more calories". The problem with mostly all of this is that majority of the population never stops to think or understand what these numbers or claims mean. Unfortunately they just get caught up in the trends.
I have made a list of calorie claims, myths, truths, and partial-truths below to help my readers understand how to decipher what they see and read out in the world today.
1. Calories Fuel Our Bodies
The term "calorie" was first coined in the 19th century for steam engine heat conservation. Basically, a calorie is a unit of energy required for 1 gram of water to heat 1 degree Celsius. It was in 1890 that the USDA first brought this term over to the food industry. Scientists would literally take a piece of food and light it on fire to see how much it would heat water. Some of you may remember doing this in science class, I know I do. The term "calorie" in the food industry should actually be "kilocalorie" as the calorie count you see on food packaging refers to the amount of energy required to heat 1kg of water by 1 degree Celsius, but everyone usually drops the "kilo" because we are all lazy...
There is also one problem here, our bodies do not have little fires raging in our cells to produce energy, we break down macronutrients (proteins, fats, carbohydrates) to use their chemical energy. Also, instead of one enormous chemical plant, we have billions of little energy producers in our cells called mitochondria that are much more efficient. The problem that many people think and feel, is that all calories are created equal, when this simply is not the truth, which leads me to #2.
2. All Calories are Created Equal
When we eat stuff, i.e. food, the chemical makeup of that stuff must be broken down into smaller chunks to be absorbed, transported and utilized by our bodies. This is not a passive process which means that we need energy to digest, or in other words, we require energy to produce energy. (Takes money to make money right?) To assume that all calories are created equal is just silly.
Carbohydrates are the easiest macronurtient to digest and therefore has the highest yield. Carbs, also known as sugar, is nature's form of jet fuel for our bodies. The problem is, our society seems to pack more and more and more sugar into everything, leading us to the point where we would never come close to burning off as much of that energy as we take in, leading to adipose tissue (body fat)...but that is a different blog topic altogether. Anyways, carbs return about a 90-95% energy yield per calorie. What I mean by that is, for example, every 100 calories of carbs you take in, it requires 5-10 calories of energy to digest.
Fats actually have a slightly higher energy yield than carbohydrates, ranging in the ballpark of 95-96%, but this should not be alarming as our diets require much less fat than carbs. What this means is that in 100 calories of fat, it takes about 4-5 calories to digest.
Protein has the lowest energy yield, which can actually be very beneficial for weight loss. Only about 70-80% of protein calories consumed are returned to the body when digesting proteins which isn't all that surprising as the body greatly prefers fats and carbs for energy whereas protein is mostly used for tissue repair. Regardless, proteins are highly recommended throughout the day for those looking to lose weight or are highly active.
3. You Are What You Eat
We have all heard this term before, but don't think that everything you put in your mouth stays in your body and is digested. Just keep in mind, there are things that come out the other end - and that will be as far as I go with that! When you eat your food, your teeth chew it up, then the juices in your stomach breaks things down further into a paste. This paste then travels through your intestines where the nutrients are absorbed through the spongy walls. For most people, however, 5-10% of this paste just keeps passing on through and is expelled as waste.
For the most part, fat digests easily and passes through the walls quickly. Animal protein sources are absorbed better than plant-based sources. Then we come to carbs. Glucose and starcy carbs (i.e. chocolate, potatoes) are absorbed rapidly, whereas high-fiber carbs like in fruits, vegetables and grains take their sweet time passing through your system. Not only that, by fiber seems to prevent your body from absorbing certain calories and can even lower cholesterol levels. A certain size of broccoli and chocolate may register as the same number of calories in a laboratory, but that does not mean that they act the same way in your body. Studies have shown that individuals with high-fiber diets have close to 20% of their daily ingested calories move through their digestive system without being absorbed. Less calories this way can lead to less body fat!
4. "I'll Just Burn it off at the Gym"
Many people grossly over-estimate how many calories they actually burn during a workout. Everybody has heard someone say (while reaching for a second helping of dessert), "Oh, I'll just burn it off later when I am (insert weak excuse for an exercise here)." Truth is, even the craziest of fitness nuts only burn, at most, 30% of their daily calories in working out each day.
Most of our calories burned on a day to day basis come from doing things like digesting food, thinking, breathing, repairing a cut to your leg/face from shaving, etc. This is known as our resting metabolic rate, which means you are burning a ton of calories even when watching tv! There are other daily activities can also contribute to our daily caloric expenditure that are known as non-exercise thermo-genesis (N.E.A.T.) such as walking up the stairs, walking your dog, having sex, etc.
I know what you may be thinking, "Hell, I don't need to exercise then!" Keep in mind that exercise causes a whole list of benefits too long to list in this blog, so I highly recommend you continue (or start) to exercise 5-6 days a week. Not only that, but a properly designed strength and conditioning program consisting of cardio and resistance training will raise your resting metabolic rate, mentioned earlier, so that the rest of the day when you are not exercising, you will burn more calories than the average person!
The best scenario in this case would be to exercise often, but to also make small changes in your life that can result in bigger changes over the long-haul. For example, if you live or work in a multi-storey building, take the stairs more often rather than the elevator. Park at the back of the parking lot when shopping to force you to walk a bit further, etc.
5. "Big" People Have Slower Metabolisms
There are many studies that show that thin people may potentially absorb and burn dietary fats quicker than their "bigger" counterparts, but this topic is definitely false. When referring to the "resting metabolic rate" (RMR) discussed in #4, studies have shown that the average man requires 11 calories per pound of body weight for their RMR, even if they sat in front of the tv all day. If you do the math, you would quickly discover that the bigger you become, more calories are actually required to maintain your current weight.
6. Low Calorie Foods Help You Lose Weight
This seems to be a very hot-button issue as of late. Many people seem to think that eating "Low-Fat" or "Low-Calorie" food substitutes will help them lose weight. It looks and sounds good on paper! The problem here is that companies often remove fat from products, but replace with either sugar or artificial sweeteners or in high-sugary foods, they remove natural sugars and replace with zero-calorie artificial sweeteners. The problem arises when those "zero-cal" sweeteners hit the bloodstream. A long story short, the body thinks its taking in sugar (and calories) when in fact the artificial sweeteners are useless which causes a blood-sugar dip causing you to crave guess what, more sugar!
More and more studies are coming out detailing how individuals who frequently consume things like "Diet" sodas and low-cal foods are actually gaining weight in the process, oh, the irony! The ideal situation here would be to remove soda from the diet and replace with another zero-cal beverage...water!
-Tyler Robbins
B.Sc. PTS
I have made a list of calorie claims, myths, truths, and partial-truths below to help my readers understand how to decipher what they see and read out in the world today.
1. Calories Fuel Our Bodies
The term "calorie" was first coined in the 19th century for steam engine heat conservation. Basically, a calorie is a unit of energy required for 1 gram of water to heat 1 degree Celsius. It was in 1890 that the USDA first brought this term over to the food industry. Scientists would literally take a piece of food and light it on fire to see how much it would heat water. Some of you may remember doing this in science class, I know I do. The term "calorie" in the food industry should actually be "kilocalorie" as the calorie count you see on food packaging refers to the amount of energy required to heat 1kg of water by 1 degree Celsius, but everyone usually drops the "kilo" because we are all lazy...
There is also one problem here, our bodies do not have little fires raging in our cells to produce energy, we break down macronutrients (proteins, fats, carbohydrates) to use their chemical energy. Also, instead of one enormous chemical plant, we have billions of little energy producers in our cells called mitochondria that are much more efficient. The problem that many people think and feel, is that all calories are created equal, when this simply is not the truth, which leads me to #2.
2. All Calories are Created Equal
When we eat stuff, i.e. food, the chemical makeup of that stuff must be broken down into smaller chunks to be absorbed, transported and utilized by our bodies. This is not a passive process which means that we need energy to digest, or in other words, we require energy to produce energy. (Takes money to make money right?) To assume that all calories are created equal is just silly.
Carbohydrates are the easiest macronurtient to digest and therefore has the highest yield. Carbs, also known as sugar, is nature's form of jet fuel for our bodies. The problem is, our society seems to pack more and more and more sugar into everything, leading us to the point where we would never come close to burning off as much of that energy as we take in, leading to adipose tissue (body fat)...but that is a different blog topic altogether. Anyways, carbs return about a 90-95% energy yield per calorie. What I mean by that is, for example, every 100 calories of carbs you take in, it requires 5-10 calories of energy to digest.
Fats actually have a slightly higher energy yield than carbohydrates, ranging in the ballpark of 95-96%, but this should not be alarming as our diets require much less fat than carbs. What this means is that in 100 calories of fat, it takes about 4-5 calories to digest.
Protein has the lowest energy yield, which can actually be very beneficial for weight loss. Only about 70-80% of protein calories consumed are returned to the body when digesting proteins which isn't all that surprising as the body greatly prefers fats and carbs for energy whereas protein is mostly used for tissue repair. Regardless, proteins are highly recommended throughout the day for those looking to lose weight or are highly active.
3. You Are What You Eat
We have all heard this term before, but don't think that everything you put in your mouth stays in your body and is digested. Just keep in mind, there are things that come out the other end - and that will be as far as I go with that! When you eat your food, your teeth chew it up, then the juices in your stomach breaks things down further into a paste. This paste then travels through your intestines where the nutrients are absorbed through the spongy walls. For most people, however, 5-10% of this paste just keeps passing on through and is expelled as waste.
For the most part, fat digests easily and passes through the walls quickly. Animal protein sources are absorbed better than plant-based sources. Then we come to carbs. Glucose and starcy carbs (i.e. chocolate, potatoes) are absorbed rapidly, whereas high-fiber carbs like in fruits, vegetables and grains take their sweet time passing through your system. Not only that, by fiber seems to prevent your body from absorbing certain calories and can even lower cholesterol levels. A certain size of broccoli and chocolate may register as the same number of calories in a laboratory, but that does not mean that they act the same way in your body. Studies have shown that individuals with high-fiber diets have close to 20% of their daily ingested calories move through their digestive system without being absorbed. Less calories this way can lead to less body fat!
4. "I'll Just Burn it off at the Gym"
Many people grossly over-estimate how many calories they actually burn during a workout. Everybody has heard someone say (while reaching for a second helping of dessert), "Oh, I'll just burn it off later when I am (insert weak excuse for an exercise here)." Truth is, even the craziest of fitness nuts only burn, at most, 30% of their daily calories in working out each day.
Most of our calories burned on a day to day basis come from doing things like digesting food, thinking, breathing, repairing a cut to your leg/face from shaving, etc. This is known as our resting metabolic rate, which means you are burning a ton of calories even when watching tv! There are other daily activities can also contribute to our daily caloric expenditure that are known as non-exercise thermo-genesis (N.E.A.T.) such as walking up the stairs, walking your dog, having sex, etc.
I know what you may be thinking, "Hell, I don't need to exercise then!" Keep in mind that exercise causes a whole list of benefits too long to list in this blog, so I highly recommend you continue (or start) to exercise 5-6 days a week. Not only that, but a properly designed strength and conditioning program consisting of cardio and resistance training will raise your resting metabolic rate, mentioned earlier, so that the rest of the day when you are not exercising, you will burn more calories than the average person!
The best scenario in this case would be to exercise often, but to also make small changes in your life that can result in bigger changes over the long-haul. For example, if you live or work in a multi-storey building, take the stairs more often rather than the elevator. Park at the back of the parking lot when shopping to force you to walk a bit further, etc.
5. "Big" People Have Slower Metabolisms
There are many studies that show that thin people may potentially absorb and burn dietary fats quicker than their "bigger" counterparts, but this topic is definitely false. When referring to the "resting metabolic rate" (RMR) discussed in #4, studies have shown that the average man requires 11 calories per pound of body weight for their RMR, even if they sat in front of the tv all day. If you do the math, you would quickly discover that the bigger you become, more calories are actually required to maintain your current weight.
6. Low Calorie Foods Help You Lose Weight
This seems to be a very hot-button issue as of late. Many people seem to think that eating "Low-Fat" or "Low-Calorie" food substitutes will help them lose weight. It looks and sounds good on paper! The problem here is that companies often remove fat from products, but replace with either sugar or artificial sweeteners or in high-sugary foods, they remove natural sugars and replace with zero-calorie artificial sweeteners. The problem arises when those "zero-cal" sweeteners hit the bloodstream. A long story short, the body thinks its taking in sugar (and calories) when in fact the artificial sweeteners are useless which causes a blood-sugar dip causing you to crave guess what, more sugar!
More and more studies are coming out detailing how individuals who frequently consume things like "Diet" sodas and low-cal foods are actually gaining weight in the process, oh, the irony! The ideal situation here would be to remove soda from the diet and replace with another zero-cal beverage...water!
-Tyler Robbins
B.Sc. PTS
Wednesday, October 12, 2011
Movement Mechanics
Force is the product of mass times acceleration. Force is an especially important skill for athletes to improve. It is one thing to be strong at a specific movement or action, but if you can create a lot of force with that strength, then you can take the step from being a good athlete to being a great athlete. A couple of terms relating to force:
Impulse - change in momentum resulting from force (force x time)
Power - rate of doing work (force x velocity)
Impulse
Most athletic tasks require fast rates of force development (RFD). Force development for someone who is running, for example, is the ground contact time or push-off phase. Whether someone is sprinting or distance running, the RFD should be as quick and as forceful as possible to make the most out of every stride. The rate, amplitude and direction of force is important in any movement but improving an athlete's RFD can have tremendous benefits.
Power
The ability to achieve high movement velocities requires skillful force application across a spectrum of power outputs and muscle actions. To achieve desired power levels, an individual's resistance training program should involve a wide variety of concentric and eccentric muscle actions while using a wide range of loads and velocities.
Practical Implications
The fact of the matter is that the forces that can be created by our limbs may change depending on the angle of the limb as its velocity and force is altered.
Training activities aimed at improving the stretch-shortening cycle performance should not only involve skillful multi-joint movements, but to also exploit the elastic-reflexive components of the muscles and tendons. In order to facilitate progress, work bouts should be short with longer periods of rest to allow ample time to recover.
Another aspect that I have discussed in my blogs before, but find that it is also applicable here, is power training for aerobic events such as distance running. Marathon runners are definitely not thought of as "power athletes", but using power training in their regimen could help reduce the amount of time that their feet are in contact with the ground, not to mention improving horizontal speed and velocity which can therefore improve running economy.
-Tyler Robbins
B.Sc. PTS
Impulse - change in momentum resulting from force (force x time)
Power - rate of doing work (force x velocity)
Impulse
Most athletic tasks require fast rates of force development (RFD). Force development for someone who is running, for example, is the ground contact time or push-off phase. Whether someone is sprinting or distance running, the RFD should be as quick and as forceful as possible to make the most out of every stride. The rate, amplitude and direction of force is important in any movement but improving an athlete's RFD can have tremendous benefits.
Power
The ability to achieve high movement velocities requires skillful force application across a spectrum of power outputs and muscle actions. To achieve desired power levels, an individual's resistance training program should involve a wide variety of concentric and eccentric muscle actions while using a wide range of loads and velocities.
Practical Implications
The fact of the matter is that the forces that can be created by our limbs may change depending on the angle of the limb as its velocity and force is altered.
Training activities aimed at improving the stretch-shortening cycle performance should not only involve skillful multi-joint movements, but to also exploit the elastic-reflexive components of the muscles and tendons. In order to facilitate progress, work bouts should be short with longer periods of rest to allow ample time to recover.
Another aspect that I have discussed in my blogs before, but find that it is also applicable here, is power training for aerobic events such as distance running. Marathon runners are definitely not thought of as "power athletes", but using power training in their regimen could help reduce the amount of time that their feet are in contact with the ground, not to mention improving horizontal speed and velocity which can therefore improve running economy.
-Tyler Robbins
B.Sc. PTS
Monday, October 10, 2011
Plyometric Safety Considerations
Whenever someone is exercising or performing physical activities, there are inherent dangers that accompany said activities. Plyometric exercise is no exception to this, and may even have more potential dangers involved, but usually only when certain guidelines are not followed. I have detailed some of these guidelines below and given some insight into each.
Pretraining Evaluation of the Athlete
Every individual that wishes to begin plyometric exercise should evaluate their current health and fitness status to determine if they are an appropriate candidate to follow such an intense training regimen.
Technique - Individuals should be not only physically mature, but mentally mature enough to be able to follow instructions to follow correct form and technique. For example, proper technique should be followed to maintain control of the body's center of gravity. A specific example of this would be the body's shoulders staying in line with the knees when performing jumping type exercises.
Strength - For lower body plyometrics, the NSCA recommends that an individual's 1RM squat should be at least 1.5 times their body weight in order to be strong enough to perform plyometric exercises. For upper body, the bench press 1RM should be at least the individual's body weight.
Speed - Again, for lower body plyometrics, the NSCA recommends that an individual be able to 5 reps of the squat with 60% body weight in 5 seconds or less. Upper body speed should be able to perform 5 bench press reps of 60% body weight in 5 seconds or less.
Balance - Plyometric exercises are not always done in a vertical plane, as some plyometric and agility exercises require lateral or horizontal displacements. An individual should have a good level of balance and spatial control over their body so that they reduce their risk for injury when exercising. An example of a balance test would be an individual balancing on one leg for 30 seconds without falling.
Physical Characteristics - Joint disorders, back disorders, or other disorders that affect an individual's ability to control their limbs in a controllable manner could increase the risk of injury. Not only that, but the NSCA recommends that individuals that are over 220 pounds may be at an increased risk of injury due to the immense stresses and strains placed on the body.
Equipment and Facilities
Going beyond the physical demands required for plyometric exercise, certain equipment as well as the area used should be of ideal conditions that are detailed below.
Landing Surface - As shock-absorbing as possible such as a grass field, suspended floor, or rubber mats are the best choices.
Training Area - This category is entirely dependent on the exercise being conducted. Bounding drills may require large horizontal spaces, whereas standing power jumps could be done in a small relative space.
Equipment - Boxes or platforms used for depth jumps, jumping on or off of, should have non-slip surfaces to prevent slipping and injury.
Proper Footwear - Cross training shoes are the best fit for plyometric exercises as they generally have more support for lateral movements of the feet and ankles.
Depth Jumps - This exercise in particular warrants its own category because a height of 48 inches (1.2m) is the recommended maximum height from the NSCA as jumping from a platform any higher than this could cause injury.
-Tyler Robbins
B.Sc. PTS
Pretraining Evaluation of the Athlete
Every individual that wishes to begin plyometric exercise should evaluate their current health and fitness status to determine if they are an appropriate candidate to follow such an intense training regimen.
Technique - Individuals should be not only physically mature, but mentally mature enough to be able to follow instructions to follow correct form and technique. For example, proper technique should be followed to maintain control of the body's center of gravity. A specific example of this would be the body's shoulders staying in line with the knees when performing jumping type exercises.
Strength - For lower body plyometrics, the NSCA recommends that an individual's 1RM squat should be at least 1.5 times their body weight in order to be strong enough to perform plyometric exercises. For upper body, the bench press 1RM should be at least the individual's body weight.
Speed - Again, for lower body plyometrics, the NSCA recommends that an individual be able to 5 reps of the squat with 60% body weight in 5 seconds or less. Upper body speed should be able to perform 5 bench press reps of 60% body weight in 5 seconds or less.
Balance - Plyometric exercises are not always done in a vertical plane, as some plyometric and agility exercises require lateral or horizontal displacements. An individual should have a good level of balance and spatial control over their body so that they reduce their risk for injury when exercising. An example of a balance test would be an individual balancing on one leg for 30 seconds without falling.
Physical Characteristics - Joint disorders, back disorders, or other disorders that affect an individual's ability to control their limbs in a controllable manner could increase the risk of injury. Not only that, but the NSCA recommends that individuals that are over 220 pounds may be at an increased risk of injury due to the immense stresses and strains placed on the body.
Equipment and Facilities
Going beyond the physical demands required for plyometric exercise, certain equipment as well as the area used should be of ideal conditions that are detailed below.
Landing Surface - As shock-absorbing as possible such as a grass field, suspended floor, or rubber mats are the best choices.
Training Area - This category is entirely dependent on the exercise being conducted. Bounding drills may require large horizontal spaces, whereas standing power jumps could be done in a small relative space.
Equipment - Boxes or platforms used for depth jumps, jumping on or off of, should have non-slip surfaces to prevent slipping and injury.
Proper Footwear - Cross training shoes are the best fit for plyometric exercises as they generally have more support for lateral movements of the feet and ankles.
Depth Jumps - This exercise in particular warrants its own category because a height of 48 inches (1.2m) is the recommended maximum height from the NSCA as jumping from a platform any higher than this could cause injury.
-Tyler Robbins
B.Sc. PTS
Thursday, October 6, 2011
Diet and Exercise Myths
I have compiled a list of a few myths that many people believe or assume to be true. You may be surprised at some of these, so enjoy!
Myth #1 - Sugar causes diabetes
Many people just assume that since diabetes means that your blood sugar levels are out of whack, then it must be ingesting too much sugar that causes diabetes. This is not entirely true. The major risk factors for diabetes is obesity and inactivity, 2 things our society is really starting to see the deleterious effects of now. The truth of the matter is that sugar or sugars (pastas, breads, candy, jams, etc.) can be highly caloric. A high calorie diet can lead to obesity, and diabetes. However, do not confuse blood sugar levels with dietary sugar. If somebody is very active and a normal body weight, the chances of developing diabetes are reduced because not only do they burn more calories, but their muscles soak up sugar like its going out of style. You can become obese, which can lead to diabetes from eating too many calories, which can include protein and fats as well. Just remember to keep a respectable, well-rounded diet and stay as active as you can, and you will greatly reduce your risk for diabetes.
Myth #2 - I exercise all the time, I can eat whatever I want!
Similar to myth #1, some people feel as though they can "splurge" and eat something crappy because they were "good" and went to the gym that morning. Although there are many variables, and things aren't so clearly black and white, for the most part, if you wish to lose weight, you must burn more calories than you take in each day. The problem seem to run into is that they drastically overestimate how many calories they burn during a workout. Just to give you a very basic example, a 170 pound man that walks for 30mins burns an additional 140 calories (approximately), that's like half a juice-box! I always try and tell people that if they wish to lose weight, they need to have a well-balanced diet and exercise, but cutting 500 calories out of your diet daily is much easier than 500 calories at the gym.
Myth #3 - Drinking lots of water flushes out fat
Staying hydrated is very important. But drinking lots of fluids in a day will just make you pee more, and no, your body fat will not be flushed out with your pee. Dehydration can cause a number of problems in the body including fatigue, so it is definitely important to stay hydrated, but water is not your saving grace when it comes to washing away fat. Having said that, there are a number of studies that have shown that people that drink more water have a better chance at staying thin. I think there are a few reasons for this. First of all, sometimes when you feel like snacking, your thirst mechanism is just mimicking your hunger mechanism, so often times when people think they are hungry, they are actually just thirsty. Secondly, the more water you drink, the less time/interest you have for other high-calorie beverages that can make your waistline explode. Drink more water for a healthier you? Yes. Drink more water to wash away fat? No.
Myth #4 - I am too tired to exercise, it is best to just rest
Wrong. Exercise can actually increase your energy levels. I know the feeling, many people get home from work and have absolutely no interest in exercising. If you are like me and dread working out after a day of work, then try changing your schedule to go to bed earlier, get up earlier and exercise before work. Now there's a novel idea! Yes, it will take some getting used to, but once you get into the routine, it will be just that, routine. Plus, I find my energy levels are higher on the days I exercise than not.
Myth #5 - If I want to lose weight, I should do more cardio exercise
Cardiovascular exercise is fantastic for your brain and heart and can burn calories. However, strength training raises resting metabolic rates for hours after a tough workout so you continue to burn calories long after you have left the gym! Unfortunately, most people seem to have 2 different training styles stuck in their head; cardio and resistance training. Why can't you combine them? Many people feel as though to burn calories and do "cardio", they should hop on the treadmill or elliptical, get their heart rate up to a respectable level and then keep it there for an extended period of time. Unless you are training for a marathon, there is absolutely no need to keep an elevated heart rate for an extended period of time. Instead, why not add some total-body resistance work into your training and perform exercises in circuit (moving from one body part to the next with little to no break) so that you never stop moving. That way, you are working your muscles, but also getting "cardio" work at the same time. Remember, cardiovascular exercise means that you have an elevated heart rate, your body doesn't care if that's achieved from running or pushups!
Myth #6 - After my workout, I should grab a sports drink
Soft drink companies are very clever in their marketing, by showing these intense athletes fueling up with all of these "electrolytes" after their workout. That is fine and dandy, but all "electrolytes" are are salts that can be attained from a regular diet, you know, fruits and vegetables? The general rule of thumb I try and tell people is that if your workout is under an hour, drink water and get something (healthy) to eat. If you are over an hour, then sure, a sports drink can be helpful.
-Tyler Robbins
B.Sc. PTS
Myth #1 - Sugar causes diabetes
Many people just assume that since diabetes means that your blood sugar levels are out of whack, then it must be ingesting too much sugar that causes diabetes. This is not entirely true. The major risk factors for diabetes is obesity and inactivity, 2 things our society is really starting to see the deleterious effects of now. The truth of the matter is that sugar or sugars (pastas, breads, candy, jams, etc.) can be highly caloric. A high calorie diet can lead to obesity, and diabetes. However, do not confuse blood sugar levels with dietary sugar. If somebody is very active and a normal body weight, the chances of developing diabetes are reduced because not only do they burn more calories, but their muscles soak up sugar like its going out of style. You can become obese, which can lead to diabetes from eating too many calories, which can include protein and fats as well. Just remember to keep a respectable, well-rounded diet and stay as active as you can, and you will greatly reduce your risk for diabetes.
Myth #2 - I exercise all the time, I can eat whatever I want!
Similar to myth #1, some people feel as though they can "splurge" and eat something crappy because they were "good" and went to the gym that morning. Although there are many variables, and things aren't so clearly black and white, for the most part, if you wish to lose weight, you must burn more calories than you take in each day. The problem seem to run into is that they drastically overestimate how many calories they burn during a workout. Just to give you a very basic example, a 170 pound man that walks for 30mins burns an additional 140 calories (approximately), that's like half a juice-box! I always try and tell people that if they wish to lose weight, they need to have a well-balanced diet and exercise, but cutting 500 calories out of your diet daily is much easier than 500 calories at the gym.
Myth #3 - Drinking lots of water flushes out fat
Staying hydrated is very important. But drinking lots of fluids in a day will just make you pee more, and no, your body fat will not be flushed out with your pee. Dehydration can cause a number of problems in the body including fatigue, so it is definitely important to stay hydrated, but water is not your saving grace when it comes to washing away fat. Having said that, there are a number of studies that have shown that people that drink more water have a better chance at staying thin. I think there are a few reasons for this. First of all, sometimes when you feel like snacking, your thirst mechanism is just mimicking your hunger mechanism, so often times when people think they are hungry, they are actually just thirsty. Secondly, the more water you drink, the less time/interest you have for other high-calorie beverages that can make your waistline explode. Drink more water for a healthier you? Yes. Drink more water to wash away fat? No.
Myth #4 - I am too tired to exercise, it is best to just rest
Wrong. Exercise can actually increase your energy levels. I know the feeling, many people get home from work and have absolutely no interest in exercising. If you are like me and dread working out after a day of work, then try changing your schedule to go to bed earlier, get up earlier and exercise before work. Now there's a novel idea! Yes, it will take some getting used to, but once you get into the routine, it will be just that, routine. Plus, I find my energy levels are higher on the days I exercise than not.
Myth #5 - If I want to lose weight, I should do more cardio exercise
Cardiovascular exercise is fantastic for your brain and heart and can burn calories. However, strength training raises resting metabolic rates for hours after a tough workout so you continue to burn calories long after you have left the gym! Unfortunately, most people seem to have 2 different training styles stuck in their head; cardio and resistance training. Why can't you combine them? Many people feel as though to burn calories and do "cardio", they should hop on the treadmill or elliptical, get their heart rate up to a respectable level and then keep it there for an extended period of time. Unless you are training for a marathon, there is absolutely no need to keep an elevated heart rate for an extended period of time. Instead, why not add some total-body resistance work into your training and perform exercises in circuit (moving from one body part to the next with little to no break) so that you never stop moving. That way, you are working your muscles, but also getting "cardio" work at the same time. Remember, cardiovascular exercise means that you have an elevated heart rate, your body doesn't care if that's achieved from running or pushups!
Myth #6 - After my workout, I should grab a sports drink
Soft drink companies are very clever in their marketing, by showing these intense athletes fueling up with all of these "electrolytes" after their workout. That is fine and dandy, but all "electrolytes" are are salts that can be attained from a regular diet, you know, fruits and vegetables? The general rule of thumb I try and tell people is that if your workout is under an hour, drink water and get something (healthy) to eat. If you are over an hour, then sure, a sports drink can be helpful.
-Tyler Robbins
B.Sc. PTS
Wednesday, October 5, 2011
Combining Plyometric Exercise with Other Training
Plyometrics are an effective form of exercise for specific needs, but should only play a part in a total-body exercise program. This blog will discuss the idea of effectively combining plyometrics with other exercise types either on same days or opposing days.
Plyometric Exercise and Resistance Training
By combining different training types in the same day, athletes are generally not recommended to combine heavy resistance training and plyometrics of the same body parts in the same day. Instead, by splitting upper and lower body training can become effective and efficient. For example, one day, an athlete may want to use high-intensity upper body resistance training, and should therefore only use low-intensity lower body plyometric training. The opposite of that would be the next day where the individual would then perform low-intensity upper bod resistance training and highly intense lower body plyometric training.
There are, of course exceptions to almost every rule. In one instance, an athlete could greatly benefit from combining some resistance training with plyometric training. An example of this would have the athlete using about 30% of their 1-rep maximum load in their squat jumps.
Another exception to the rule would be for highly trained individuals only. In this case, by using complex training known as "post-activation potentiation" (P.A.P.), an individual would use a weighted resistance exercise immediately followed by a plyometric or explosive exercise. Research has shown that these "complexes" are highly effective at recruiting high-threshold muscle motor units.
Plyometric and Aerobic Exercise
It should be noted that plyometric exercise, when used as power training, should be used before, and separated from aerobic exercise. However, by understanding the needs of specific athletes (basketball, soccer, hockey players), one would understand the need for the combination of plyometric exercise (anaerobic power) with aerobic conditioning, so the two forms of exercise can be combined, but the aerobic exercise can limit some of the power benefits gained from the plyometrics.
-Tyler Robbins
B.Sc. PTS
Plyometric Exercise and Resistance Training
By combining different training types in the same day, athletes are generally not recommended to combine heavy resistance training and plyometrics of the same body parts in the same day. Instead, by splitting upper and lower body training can become effective and efficient. For example, one day, an athlete may want to use high-intensity upper body resistance training, and should therefore only use low-intensity lower body plyometric training. The opposite of that would be the next day where the individual would then perform low-intensity upper bod resistance training and highly intense lower body plyometric training.
There are, of course exceptions to almost every rule. In one instance, an athlete could greatly benefit from combining some resistance training with plyometric training. An example of this would have the athlete using about 30% of their 1-rep maximum load in their squat jumps.
Another exception to the rule would be for highly trained individuals only. In this case, by using complex training known as "post-activation potentiation" (P.A.P.), an individual would use a weighted resistance exercise immediately followed by a plyometric or explosive exercise. Research has shown that these "complexes" are highly effective at recruiting high-threshold muscle motor units.
Plyometric and Aerobic Exercise
It should be noted that plyometric exercise, when used as power training, should be used before, and separated from aerobic exercise. However, by understanding the needs of specific athletes (basketball, soccer, hockey players), one would understand the need for the combination of plyometric exercise (anaerobic power) with aerobic conditioning, so the two forms of exercise can be combined, but the aerobic exercise can limit some of the power benefits gained from the plyometrics.
-Tyler Robbins
B.Sc. PTS
Monday, October 3, 2011
Plyometric Age Considerations
This blog is to discuss the information that is available to us in regards to plyometric exercise for younger and older populations. Not only is plyometric exercise effective for sport performance in these age groups, but it can also be an effective exercise technique for various other reasons that I will discuss below.
Adolescents
Many research studies have been for not only plyometric exercise, but other forms of physical activity as well to determine exactly when an individual is "ready" to begin that form of exercise. In regards to plyometrics, there is no specific age or time when an individual is physically prepared to begin such an intense form of exercise, but there are definitely some information that can be shared.
Growing bones have what are known as "epiphyseal plates" (aka growth plates) that fuse together over time with the maturation of human bones. The stress placed on these plates from very high impact exercises such as depth jumps are not recommended for young individuals who still have physical maturation ahead of them, however that does not mean that plyometrics cannot be added to their training.
Let's not forget that very simply or less-strenuous forms of plyometrics such as running, jogging, jumping sports, agility type drills, are all things kids do at "play" as it is, so it is by no means necessary to deem these forms of activity as too stressful for their growing bodies.
Just as with any aged athlete, plyometrics can increase and aide in muscle and bone development as well as increase sport performance as long as the right precautions are taken.
Masters Athletes
The important thing at any age, but probably more-so as you age, is to listen to your body and only exercise within your limits. There are many benefits that can be gained from plyometric exercise even for someone who is older, but any physical limitations should not be ignored.
For example, someone who has had a history of knee problems/surgery, should especially avoid single-leg exercises. Other precautions to be taken should include only starting out with 1 plyometric session per week, as well as the least amount of recommended ground contacts per session.
-Tyler Robbins
B.Sc. PTS
Adolescents
Many research studies have been for not only plyometric exercise, but other forms of physical activity as well to determine exactly when an individual is "ready" to begin that form of exercise. In regards to plyometrics, there is no specific age or time when an individual is physically prepared to begin such an intense form of exercise, but there are definitely some information that can be shared.
Growing bones have what are known as "epiphyseal plates" (aka growth plates) that fuse together over time with the maturation of human bones. The stress placed on these plates from very high impact exercises such as depth jumps are not recommended for young individuals who still have physical maturation ahead of them, however that does not mean that plyometrics cannot be added to their training.
Let's not forget that very simply or less-strenuous forms of plyometrics such as running, jogging, jumping sports, agility type drills, are all things kids do at "play" as it is, so it is by no means necessary to deem these forms of activity as too stressful for their growing bodies.
Just as with any aged athlete, plyometrics can increase and aide in muscle and bone development as well as increase sport performance as long as the right precautions are taken.
Masters Athletes
The important thing at any age, but probably more-so as you age, is to listen to your body and only exercise within your limits. There are many benefits that can be gained from plyometric exercise even for someone who is older, but any physical limitations should not be ignored.
For example, someone who has had a history of knee problems/surgery, should especially avoid single-leg exercises. Other precautions to be taken should include only starting out with 1 plyometric session per week, as well as the least amount of recommended ground contacts per session.
-Tyler Robbins
B.Sc. PTS
Sunday, October 2, 2011
Plyometric Program Design
When designing an exercise program for an individual, whether it is an aerobic program, a resistance program or a plyometric program, the mode, intensity, frequency, duration, recovery, progression and warm-up period should always be thought-of and implemented. Below, I will detail each one of these categories and apply them to a plyometric program design.
Mode
When referring to the mode of plyometrics, I am referring to the body part or region that is targeted in the exercise(s).
Lower body plyometrics apply to nearly every single athletic and non-athletic movement done by the human body. Due to our fixture to the earth through gravity, our legs have much to benefit from a well-designed plyometric program which can then be applied to a number of athletic movements. Even those athletes that are not fixed to the earth (i.e. swimmers) can benefit greatly from a plyometric training program.
Although not as widely-used, upper body plyometric exercises also apply to many sports. More and more studies have shown that large, strong muscles are not necessarily the ideal solution for certain events such as throwing a baseball or a javelin. Look at Major League baseball pitchers for example, and you will see that it is not always the biggest, strongest guys that can throw the ball the hardest, but those that have the best form and have fast, explosive muscles.
Trunk plyometric exercises are generally used even less than upper body plyometrics, but that does not mean that they do not have their place in athletic training. Research has shown that trunk or core muscles do not have as much elastic properties as other areas of the body, so their training should be aimed at much smaller ranges of motion. Certain athletes can certainly benefit from trunk plyometrics however, such as those sports that require fast, explosive twisting motions such as baseball or golf.
Intensity
Generally with aerobic or resistance exercises, intensity can vary based on the amount of weight, duration, etc. that is used. With plyometric exercise, intensity is generally gauged by the amount of stress placed on the skeleton, muscles, ligaments and joints. An exercise such as skipping or jogging is relatively low in intensity compared to something like a depth jump for example.
Other factors that vary the intensity:
Points of Contact - Single-leg plyometric drills are more intense than double-leg drills for example because there is more stressed placed on the single leg.
Speed - The faster an individual performs an exercise, the more stress is placed on the body.
Height of the Drill - The more vertical distance covered (higher the center of gravity), the greater the stress and force placed on the body is upon landing.
Body Weight - Obviously the more body weight an individual is carrying, the more stress is placed on the body's tissues.
Frequency
When referring to frequency, I am referring to the number of plyometric workout sessions per week (usually 1-3) or more accurately, the amount of recovery time between sessions (at least 48-72 hours).
Recovery
I cannot stress this enough when it comes to plyometric training. When using plyometrics as a performance-enhancing form of exercise, proper rest periods should be implemented in order to properly benefit from the program. Generally a 1:5-1:10 work to rest ratio should be applied to plyometric exercises as they are training the anaerobic power systems of the body.
Volume
Plyometric volume is usually measured by either the number of ground contacts or the distance traveled (for horizontal displacement plyometrics). The number of contacts per session usually starts as low as 80 (for beginners) and can progress up to as many as 140 for advanced or experienced athletes.
Program Length
Research has shown that vertical jumping distance can improve in as little as 4 weeks of plyometric training, but generally, the NSCA recommends anywhere from 6-10 weeks of plyometric training for the greatest improvements.
Progression
Plyometrics should be considered resistance training as you are training the body to be as powerful as possible. As with any resistance training program, progressive overload should be implemented to ensure that the body is constantly being challenged and therefore continuing to grow and improve. As with any resistance training program however, as intensity increases, the volume should decrease to allow proper recovery and repair.
Warm-Up
Plyometric programs should also have a proper warm-up to ensure the correct bodily systems are primed and ready for the stresses about to be placed on them. Dynamic movements should be used that are low in intensity, but mimic plyometric-type exercises to stretch and prepare the correct body parts. Examples of effective plyometric warm-up exercises include marching, jogging, skipping, agility footwork, and walking lunges.
-Tyler Robbins
B.Sc. PTS
Mode
When referring to the mode of plyometrics, I am referring to the body part or region that is targeted in the exercise(s).
Lower body plyometrics apply to nearly every single athletic and non-athletic movement done by the human body. Due to our fixture to the earth through gravity, our legs have much to benefit from a well-designed plyometric program which can then be applied to a number of athletic movements. Even those athletes that are not fixed to the earth (i.e. swimmers) can benefit greatly from a plyometric training program.
Although not as widely-used, upper body plyometric exercises also apply to many sports. More and more studies have shown that large, strong muscles are not necessarily the ideal solution for certain events such as throwing a baseball or a javelin. Look at Major League baseball pitchers for example, and you will see that it is not always the biggest, strongest guys that can throw the ball the hardest, but those that have the best form and have fast, explosive muscles.
Trunk plyometric exercises are generally used even less than upper body plyometrics, but that does not mean that they do not have their place in athletic training. Research has shown that trunk or core muscles do not have as much elastic properties as other areas of the body, so their training should be aimed at much smaller ranges of motion. Certain athletes can certainly benefit from trunk plyometrics however, such as those sports that require fast, explosive twisting motions such as baseball or golf.
Intensity
Generally with aerobic or resistance exercises, intensity can vary based on the amount of weight, duration, etc. that is used. With plyometric exercise, intensity is generally gauged by the amount of stress placed on the skeleton, muscles, ligaments and joints. An exercise such as skipping or jogging is relatively low in intensity compared to something like a depth jump for example.
Other factors that vary the intensity:
Points of Contact - Single-leg plyometric drills are more intense than double-leg drills for example because there is more stressed placed on the single leg.
Speed - The faster an individual performs an exercise, the more stress is placed on the body.
Height of the Drill - The more vertical distance covered (higher the center of gravity), the greater the stress and force placed on the body is upon landing.
Body Weight - Obviously the more body weight an individual is carrying, the more stress is placed on the body's tissues.
Frequency
When referring to frequency, I am referring to the number of plyometric workout sessions per week (usually 1-3) or more accurately, the amount of recovery time between sessions (at least 48-72 hours).
Recovery
I cannot stress this enough when it comes to plyometric training. When using plyometrics as a performance-enhancing form of exercise, proper rest periods should be implemented in order to properly benefit from the program. Generally a 1:5-1:10 work to rest ratio should be applied to plyometric exercises as they are training the anaerobic power systems of the body.
Volume
Plyometric volume is usually measured by either the number of ground contacts or the distance traveled (for horizontal displacement plyometrics). The number of contacts per session usually starts as low as 80 (for beginners) and can progress up to as many as 140 for advanced or experienced athletes.
Program Length
Research has shown that vertical jumping distance can improve in as little as 4 weeks of plyometric training, but generally, the NSCA recommends anywhere from 6-10 weeks of plyometric training for the greatest improvements.
Progression
Plyometrics should be considered resistance training as you are training the body to be as powerful as possible. As with any resistance training program, progressive overload should be implemented to ensure that the body is constantly being challenged and therefore continuing to grow and improve. As with any resistance training program however, as intensity increases, the volume should decrease to allow proper recovery and repair.
Warm-Up
Plyometric programs should also have a proper warm-up to ensure the correct bodily systems are primed and ready for the stresses about to be placed on them. Dynamic movements should be used that are low in intensity, but mimic plyometric-type exercises to stretch and prepare the correct body parts. Examples of effective plyometric warm-up exercises include marching, jogging, skipping, agility footwork, and walking lunges.
-Tyler Robbins
B.Sc. PTS
Saturday, October 1, 2011
Plyometric Mechanics and Physiology
Plyometrics are a type of activity or exercise in which you creating the most amount of muscular force you can in a short period of time. These types of exercises use the natural elasticity of muscles as well as their reflex capabilities to create quick, explosive power. Plyometric programs have been and will continue to play a large part in training of athletes due to their tremendous applications to sport.
Below, as well as in future blogs, I will detail the important steps and safety considerations when designing and implementing plyometric training into any program.
Mechanical Model of Plyometric Exercise
If you were to take a rubber band and stretch it out, the band would develop "potential energy". If you suddenly release a stretched rubber band, the potential energy would then release very rapidly. Similar type principles can be applied to the human body. Muscles, tendons and ligaments all contain elastic properties that can be utilized in powerful, explosive, athletic actions.
The main powerhouse or driving force behind plyometric movement is known as the "series elastic component" (SEC). The SEC is partly composed of muscular elasticity, but is mainly driven by the elastic components in the tendons. Although the SEC is very similar to stretching a rubber band, there are some differences as well.
During the "loading" or eccentric phase of a plyometric action (muscle lengthening), there is potential elastic energy stored in the tendons and muscles. If there is a quick transition to the concentric or "explosive" phase, then the elastic, potential energy stored in the tendons can be utilized in the explosive action.
If, however, the eccentric phase takes too long, or the transition to the concentric phase is not fast enough, much of the stored elastic potential energy ends up dissipating as heat. This is where the plyometric action is different than a rubber band. As long as the rubber band is not stretched too far, the stored energy will remain there until released. This is not the case with stored elastic energy in the muscles/tendons however, as the muscles will simply just "release" and stretch their fibers instead.
Neurophysiological Model of Plyometric Exercise
Inside each muscle, there are proprioceptive organs called "muscle spindles". There are similar-type organs in tendons known as "Golgi tendon organs". The job of these proprioceptors are to essentially protect the muscles and ligaments of the body. They detect sudden changes in length of the muscles and tendons and will reflexively shorten in order to protect the tissues.
For example, when you go to visit the doctor for a physical, often times, they will have you sit on the edge of the examination table and have you hang your leg over the edge, relaxed. They will then take a small hammer and knock your patellar tendon just below your kneecap causing the "knee-jerk response". This is caused by the muscle spindles detecting a quick, but relatively small, lengthening of the patellar tendon, causing an immediate concentric contraction out of the thigh muscles. This is mainly an involuntary action that your body does automatically based on an external stimulus.
It is this principle that is mainly utilized when doing plyometric exercises. You are essentially training your muscles to react as fast and explosively as possible by using its own natural reflex and elastic components.
Stretch-Shortening Cycle
The stretch-shortening cycle (SSC) is essentially the main system employed during the series elastic component (SEC). The SSC is broken down into 3 main phases that I will discuss below.
Phase 1 is the eccentric or stretching phase. This is also known as the preloading phase where the elastic components of the muscles and tendons are stimulated. As the muscles and tendons go through their quick shortening phase, the proprioceptors (muscle spindles) are stimulated and the elastic energy is stored.
Phase 2 is known as the amortization or transition phase between phase 1 and 3. This is the time it takes for the signal to be sent from the proprioceptors to the central nervous system and back again to the necessary muscles to create a neuromuscular response. Ideally, this phase should be as short as possible (more on this later).
Phase 3 is the concentric or muscle shortening phase. This is when the action happens and the elastic energy is released and the muscle contracts creating a powerful, explosive action.
By adding plyometric exercises to your athletic training program, you will not only develop powerful, explosive muscles, but you can also expect an improvement in the response time. What I am referring to is making the phase 2 or the amortization period as short as possible with as quick of a transition from phase 1 to 3. The faster the transition between phases 1 and 3, the more the elastic components of the muscles and tendons are utilized and not lost as heat.
A great example of this would be the studies that have shown that adding plyometric training to distance runner training programs can improve times quite dramatically. The plyometric training will not only help the muscles improve in strength and exlosiveness, but will shorten that amortization stage, losing less potential energy to heat, and improving running efficiency.
-Tyler Robbins
B.Sc. PTS
Below, as well as in future blogs, I will detail the important steps and safety considerations when designing and implementing plyometric training into any program.
Mechanical Model of Plyometric Exercise
If you were to take a rubber band and stretch it out, the band would develop "potential energy". If you suddenly release a stretched rubber band, the potential energy would then release very rapidly. Similar type principles can be applied to the human body. Muscles, tendons and ligaments all contain elastic properties that can be utilized in powerful, explosive, athletic actions.
The main powerhouse or driving force behind plyometric movement is known as the "series elastic component" (SEC). The SEC is partly composed of muscular elasticity, but is mainly driven by the elastic components in the tendons. Although the SEC is very similar to stretching a rubber band, there are some differences as well.
During the "loading" or eccentric phase of a plyometric action (muscle lengthening), there is potential elastic energy stored in the tendons and muscles. If there is a quick transition to the concentric or "explosive" phase, then the elastic, potential energy stored in the tendons can be utilized in the explosive action.
If, however, the eccentric phase takes too long, or the transition to the concentric phase is not fast enough, much of the stored elastic potential energy ends up dissipating as heat. This is where the plyometric action is different than a rubber band. As long as the rubber band is not stretched too far, the stored energy will remain there until released. This is not the case with stored elastic energy in the muscles/tendons however, as the muscles will simply just "release" and stretch their fibers instead.
Neurophysiological Model of Plyometric Exercise
Inside each muscle, there are proprioceptive organs called "muscle spindles". There are similar-type organs in tendons known as "Golgi tendon organs". The job of these proprioceptors are to essentially protect the muscles and ligaments of the body. They detect sudden changes in length of the muscles and tendons and will reflexively shorten in order to protect the tissues.
For example, when you go to visit the doctor for a physical, often times, they will have you sit on the edge of the examination table and have you hang your leg over the edge, relaxed. They will then take a small hammer and knock your patellar tendon just below your kneecap causing the "knee-jerk response". This is caused by the muscle spindles detecting a quick, but relatively small, lengthening of the patellar tendon, causing an immediate concentric contraction out of the thigh muscles. This is mainly an involuntary action that your body does automatically based on an external stimulus.
It is this principle that is mainly utilized when doing plyometric exercises. You are essentially training your muscles to react as fast and explosively as possible by using its own natural reflex and elastic components.
Stretch-Shortening Cycle
The stretch-shortening cycle (SSC) is essentially the main system employed during the series elastic component (SEC). The SSC is broken down into 3 main phases that I will discuss below.
Phase 1 is the eccentric or stretching phase. This is also known as the preloading phase where the elastic components of the muscles and tendons are stimulated. As the muscles and tendons go through their quick shortening phase, the proprioceptors (muscle spindles) are stimulated and the elastic energy is stored.
Phase 2 is known as the amortization or transition phase between phase 1 and 3. This is the time it takes for the signal to be sent from the proprioceptors to the central nervous system and back again to the necessary muscles to create a neuromuscular response. Ideally, this phase should be as short as possible (more on this later).
Phase 3 is the concentric or muscle shortening phase. This is when the action happens and the elastic energy is released and the muscle contracts creating a powerful, explosive action.
By adding plyometric exercises to your athletic training program, you will not only develop powerful, explosive muscles, but you can also expect an improvement in the response time. What I am referring to is making the phase 2 or the amortization period as short as possible with as quick of a transition from phase 1 to 3. The faster the transition between phases 1 and 3, the more the elastic components of the muscles and tendons are utilized and not lost as heat.
A great example of this would be the studies that have shown that adding plyometric training to distance runner training programs can improve times quite dramatically. The plyometric training will not only help the muscles improve in strength and exlosiveness, but will shorten that amortization stage, losing less potential energy to heat, and improving running efficiency.
-Tyler Robbins
B.Sc. PTS
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