PTJ Sep Oct 2010.pdf

More documents

Recommendations

Info

fi tness frontlines Does the addition of Sport-Related Physical Training (SRPT) to Military Basic Training Improve Performance Basic training practices conducted by the military are complex and demanding undertakings. Core to the basic training philosophy is to improve the overall physical fitness of the military operator so that they can engage in lifting or carrying tasks with heavy loads which challenge both endurance and strength. One potential method for improving performance outcomes associated with basic training may be the inclusion of sport-related physical training (SRPT) such as strength training, Nordic walking, cycling, running, and other sporting activities. Currently, there is very little research exploring the effects of including these types of activities in the basic training model. To address the lack of literature exploring this area, researchers from Finland conducted a research investigation that examined the effect of eight weeks of basic training which contained various training modalities on performance and acute hormonal and neuromuscular responses. A total of 72 male conscripts volunteered for participation in this investigation and were divided into one of three training interventions. The three training groups consisted of normal basic training (NT), basic training with added resistance training (ST), or basic training with added endurance training (ET). All groups completed 300 hours of military training which contained combat simulations and marching with a load of 12 – 25kg. Additionally, marksmanship training, material handling and general military and theoretical educational training were performed. The ST group also participated in a periodized resistance training program which employed circuit training. The program consisted of three weeks of preparatory training 2 – 3 sets of 10 – 15 repetitions at 60 –70% of 1-RM or 2 – 3 sets of 20 – 40 repetitions at 30 – 50% of 1-RM. During week 4 – 5 subjects performed 2 – 4 sets of 6 – 10 repetitions with 60 – 80% of 1-RM. Finally, during weeks 6 – 8 subjects performed 5 – 7 sets of 1 – 6 repetitions at 80 –100% of 1-RM. The ET group also participated in additional training with the inclusion of three 60 – 90 minute endurance training sessions per week for a total of 51 additional hours of training. Performance measures included a 3K loaded combat run test in which each soldier carried a 14.2kg sack which represented about 19.2% of their body weight and a maximal isometric force test. After eight weeks of preparation all groups increased their run performance ST (12.4%) >ET(11.6%)>NT(10.2%) and demonstrated significant decreases in maximal leg extensor forces following the run. Overall, it was noted that while ST improved run performance its adaptive potential was compromised by the rigors of basic training. It is likely that the lack of integration of the training activity and the periodization model chosen partially explains these findings. Further research on this topic is warranted in order to elucidate the optimal basic training milieu. • Santtila, M, Hakkinen, K, Kraemer, WJ, and Kyrolainen, H. Effects of basic training on acute physiological responses to a combat loaded run test. Mil Med 175:273 – 279. 2010. nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 6
in the gym Kyle Brown, CSCS about the AUTHOR Kyle Brown is a health and fitness expert whose portfolio includes everything from leading workshops for Fortune 500 companies and publishing nutrition articles in top-ranked fitness journals, to training celebrity clientele—from pro athletes to CEOs to multiplatinum recording artists. Kyle’s unique approach to health and fitness emphasizes nutrition and supplementation as the foundation for optimal wellness. After playing water polo for Indiana University, as well as in London, Kyle became involved in bodybuilding and fitness for sportspecific training. Kyle is the creator and Chief Operating Officer for FIT 365—Complete Nutritional Shake (www.fit365.com). Heavy Resistance Instead of High Repetition for Six-Pack Abs While mainstream fitness enthusiasts have progressed in the gym—incorporating balance and stability exercises to strengthen their core—most are still hung up on doing hundreds of sit-ups or crunches everyday to lose belly fat and get six-pack abs. They often fall victim to two wellmarketed myths: 1) You can reduce belly fat by training your abdominals and 2) Abdominals should be trained differently than the other muscles in your body. The truth is that your abdominals apply to the same scientific principles of every other muscle group in your body. Many people still believe the outdated fitness myth that if they do crunches with high-repetition and low-resistance every day, they can reduce abdominal fat. The erroneous belief behind fat reduction is that if you train a muscle that is covered by body fat, the fat will go away, turn into muscle, and get “toned.” Contrary to popular belief, there is no way to reduce only abdominal fat with abdominal training exercises. If you could, everyone who chewed bubble gum would have skinny faces. The other myth is that abdominals should be trained differently than other muscles in the body and do not apply to the same scientific principles. Many believe that abdominal muscles should be trained everyday with high repetition sets and no resistance. One main reason why people, especially women, do not use resistance when training their abdominals is because they do not want to get too muscular. They want to “tone” their muscles not build muscle. Yet, there is no such thing as toning a muscle. It is an erroneously used marketing term that helps sell magazines and exercise equipment. Muscles can either hypertrophy (grow) or atrophy (shrink). This applies to all muscles, including the abdominals. the overload principle. The human body is involved in a constant process of adapting to stresses or lack of stresses placed upon it. When you stress the body in a manner it is unaccustomed to (overload), the body will react by causing physiological changes (adaptation) to be able to handle that stress in a better way the next time it occurs (1). These concepts make sense to the average fitness enthusiast when it comes to training other muscle groups; i.e., they would not expect their arms to look any better if they performed 300 curls with a broomstick seven days a week. Therefore, strength training 2 – 3 times a week, with moderate to heavy resistance, moderate repetitions, rest in between and a variety of exercises to target different areas applies to the abdominals as well as all other muscle groups. For example, cable crunches on a resistance ball, cable rope crunches, hanging abdominal raises with dumbbell between legs, cable rotations, and seated abdominal crunches are the types of exercises that will yield the desired results. • References 1. McArdle, WD, Katch, FI, and Katch, VL. (2000). Essentials of exercise physiology (2nd ed.). Baltimore: Lippincott, Williams, & Wilkins. The purpose behind training the abdominal muscles with resistance is to stress them to the point where they must adapt to meet the unaccustomed demands. This is called nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 7
Page 1 and 2: NSCA’s Issue 9.5 Sept./Oct. 10 ww
Page 3 and 4: table of CONTENTS 8 4 7 17 core tra
Page 5: fi tness frontlines as stimulate sp
Page 9 and 10: Core Training Figure 1. Loading sta
Page 11 and 12: Core Training 6a. 6b. 6c. 6d. Figur
Page 13 and 14: feature about the AUTHOR David J. S
Page 15 and 16: Core Training Table 2. General Trun
Page 17 and 18: training table about the AUTHOR Deb
Page 19 and 20: ounce of prevention Jason Brumitt,
Page 21 and 22: ounce of prevention Develop Power a
Page 23: NSCA COACHES CONFERENCE DALLAS, TEX
Page 26: “With Keiser equipment we are abl

PTJ Sep Oct 2010.pdf

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?