PTJ Sep Oct 2010.pdf

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about this PUBLICATION NSCA’s Performance Training Journal (ISSN: 2157-7358) is a publication of the National Strength and Conditioning Association (NSCA). Articles can be accessed online at www.nsca-lift.org/perform. NSCA’s P erformance T raining J ournal All material in this publication is copyrighted by NSCA. Permission is granted for free redistribution of each issue or article in its entirety. Reprinted articles or articles redistributed online should be accompanied by the following credit line: “This article originally appeared in NSCA’s Performance Training Journal, a publication of the National Strength and Conditioning Association. For a free subscription to the journal, browse to www.nsca-lift.org/perform.” Permission to reprint or redistribute altered or excerpted material will be granted on a case by case basis; all requests must be made in writing to the editorial office. NSCA Mission As the worldwide authority on strength and conditioning, we support and disseminate research–based knowledge and its practical application, to improve athletic performance and fitness. Talk to us… Share your questions and comments. We want to hear from you. Write to NSCA’s Performance Training Journal, NSCA, 1885 Bob Johnson Drive, Colorado Springs, CO 80906, or send email to kcinea@nsca-lift.org. The views stated in the NSCA’s Performance Training Journal are those of the authors, and do not necessarily reflect the positions of the NSCA. Editorial Office 1885 Bob Johnson Drive Colorado Springs, Colorado 80906 Phone: +1 719-632-6722 Editor T. Jeff Chandler, EdD, CSCS,*D, NSCA-CPT,*D, FNSCA email: jchandler@jsu.edu Managing Editor Britt Chandler, MS, CSCS,*D, NSCA-CPT,*D email:chandler.britt@att.net Publisher Keith Cinea, MA, CSCS,*D, NSCA-CPT,*D email: kcinea@nsca-lift.org Copy Editor Matthew Sandstead email: msandstead@nsca-lift.org Editorial Review Panel Scott Cheatham DPT, OCS, ATC, CSCS, NSCA-CPT Jay Dawes, MS, CSCS,*D, NSCA-CPT,*D, FNSCA Greg Frounfelter, DPT, ATC, CSCS Paul Goodman, MS, CSCS Meredith Hale-Griffin, MS, CSCS Michael Hartman, PhD, CSCS Mark S. Kovacs, CSCS David Pollitt, CSCS,*D Matthew Rhea, PhD, CSCS Mike Rickett, MS, CSCS David Sandler, MS, CSCS,*D Brian K. Schilling, PhD, CSCS Mark Stephenson, ATC, CSCS,*D David J Szymanski, PhD, CSCS Chad D. Touchberry, PhD, CSCS Randall Walton, CSCS Joseph M. Warpeha, MA, CSCS,*D, NSCA-CPT,*D nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 2
table of CONTENTS 8 4 7 17 core training The Role of the Core Musculature In the Three Major Tennis Strokes Mark Kovacs, PhD, CSCS, Pat Etcheberry, and Dave Ramos, MA Core training is essential for excelling on the tennis court. This article examines the importance of core strength through the three major strokes in tennis and offers suggestions on how to improve performance by providing examples of exercises that could be included into a tennis player’s strength and conditioning program. departments Fitness Frontlines G. Gregory Haff, PhD, CSCS,*D, FNSCA This article examines three recently-conducted studies that included the effects of high-intensity interval training on the muscles of well-trained runners, the effectiveness of aquatic resistance training on mobility after knee surgery and the effects a carbohydrate-reduced, energy-restricted diet has on preserving muscle mass. In the Gym Heavy Resistance Instead of High Repetition for Six-Pack Abs Kyle Brown, CSCS This article debunks myths about training the abdominals and offers advice on how to properly train for six-pack abs. Training Table Measuring Hydration Status in Athletes Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT,*D and Caitlin O. Riley When participating in sports or physical activity, your body loses water. This article will discuss how to monitor hydration status during those activities along with methods to properly rehydrate your body. 13 15 22 General, Special, and Specifi c Core Training for Baseball Players David J. Szymanski, PhD, CSCS,*D Baseball is a sport based upon explosive and dynamic movements across all planes. This article discusses the importance of training the core through all planes and the effect it has when coupled with a baseball-specific training program. Ounce Of Prevention Develop Power and Core Strength with Kettlebell Exercises Jason Brumitt, MSPT, SCS, ATC/R, CSCS*D Explosive power is pivotal in the success or failure in many sports. The kettlebell is an excellent tool in developing strength and explosive power for success in any competition. This article offers multiple exercises that can be implemented into a training program to improve strength and power. Mind Games Being Effortful Suzie Tuffey-Riewald, PhD, NSCA-CPT This article attempts to uncover steps to increase motivation and minimize days of training that lack effort and drive. nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 3
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