NSCA's Performance Training Journal | Issue 11.1 - Premier Fitness
NSCA's Performance Training Journal | Issue 11.1 - Premier Fitness
NSCA's Performance Training Journal | Issue 11.1 - Premier Fitness
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NSCA’s<br />
<strong>Training</strong> <strong>Journal</strong> <strong>Performance</strong> <strong>Issue</strong> <strong>11.1</strong><br />
Jan./Feb. ‘12<br />
www.nsca-lift.org<br />
Personal <strong>Training</strong><br />
Features<br />
Resistance <strong>Training</strong><br />
for Postmenopausal<br />
Women<br />
Brad Schoenfeld MS,<br />
CSCS,*D, NSCA-CPT,*D,<br />
PT-AR<br />
Redefi ning Your Core<br />
Richard Scrivener<br />
MSc, CSCS
about this<br />
PUBLICATION<br />
The NSCA’s <strong>Performance</strong> <strong>Training</strong><br />
<strong>Journal</strong> (ISSN: 2157-7358)<br />
is a publication of the National<br />
Strength and Conditioning Association<br />
(NSCA). The PTJ publishes<br />
basic educational information<br />
for Associate and Professional<br />
Members of the NSCA. These<br />
groups include novice personal<br />
trainers, novice strength coaches,<br />
and training enthusiasts. The<br />
journal’s mission is to publish articles<br />
that provide basic, practical<br />
information that is researchbased.<br />
Copyright 2012 by the National<br />
Strength and Conditioning Association.<br />
All Rights Reserved.<br />
Disclaimer: The statements and<br />
comments in the NSCA’s <strong>Performance</strong><br />
<strong>Training</strong> <strong>Journal</strong> are<br />
those of the individual authors<br />
and contributors and not of<br />
the National Strength and Conditioning<br />
Association. The appearance<br />
of advertising in this<br />
journal does not constitute an<br />
endorsement for the quality<br />
or value of the product or service<br />
advertised, or of the claims<br />
made for it by its manufacturer<br />
or provider.<br />
NSCA Mission<br />
As the worldwide authority on<br />
strength and conditioning, we<br />
support and disseminate research-based<br />
knowledge and its<br />
practical application, to improve<br />
athletic performance and fi tness.<br />
Talk to us…<br />
Share your questions and comments.<br />
We want to hear from<br />
you. Write to the NSCA’s <strong>Performance</strong><br />
<strong>Training</strong> <strong>Journal</strong>, NSCA,<br />
1885 Bob Johnson Drive, Colorado<br />
Springs, CO 80906, or send<br />
an email to ptj@nsca-lift.org.<br />
NSCA’s<br />
<strong>Performance</strong><strong>Training</strong> <strong>Journal</strong> Editorial Offi ce<br />
1885 Bob Johnson Drive<br />
Colorado Springs, Colorado 80906<br />
Phone: +1 719-632-6722<br />
Editor<br />
T. Jeff Chandler, EdD,<br />
CSCS,*D, NSCA-CPT,*D, FNSCA<br />
email: jchandler@jsu.edu<br />
Managing Editor<br />
Britt Chandler, MS,<br />
CSCS,*D, NSCA-CPT,*D<br />
email:chandler.britt@att.net<br />
Publisher<br />
Keith Cinea, MA, CSCS,*D,<br />
NSCA-CPT,*D<br />
email: kcinea@nsca-lift.org<br />
Copy Editor<br />
Matthew Sandstead<br />
email: msandstead@nsca-lift.org<br />
Editorial Review Panel<br />
Scott Cheatham, DPT, OCS, ATC,<br />
CSCS, NSCA-CPT<br />
Meredith Hale-Griffi n, MS, CSCS<br />
Ed McNeely<br />
Mike Rickett, MS, CSCS<br />
Chad D. Touchberry, PhD, CSCS<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1<br />
2
table of<br />
CONTENTS<br />
6<br />
14<br />
4<br />
10<br />
personal training<br />
Resistance <strong>Training</strong> for Postmenopausal Women<br />
Chat Williams, MS, CSCS,*D, NSCA-CPT,*D, PT-AR<br />
A common special population encountered in the personal training setting is the<br />
postmenopausal woman. This featured article examines various aspects of training such a<br />
specialized population.<br />
Redefi ning Your Core<br />
Richard Scrivener, MSc, CSCS<br />
This featured article explores functional training as it relates to core training. Isolation,<br />
stabilization, reactivity, deceleration, strength, and power are all aspects of core training that<br />
are addressed in this article.<br />
departments<br />
Personal <strong>Training</strong> for <strong>Performance</strong><br />
Changing Up the Pace: Interval<br />
<strong>Training</strong><br />
Chat Williams, MS, CSCS,*D,<br />
NSCA-CPT,*D, PT-AR<br />
The benefi ts of interval training are<br />
explored in this column and information<br />
for proper program design is presented.<br />
Sport-Specifi c Conditioning<br />
Keeping the Workout Fresh<br />
Patrick McHenry, MA, CSCS,*D, USAW<br />
This column offers advice for program<br />
design in regard to avoiding stale<br />
workouts. Steps for developing an<br />
effective program are also provided.<br />
12<br />
<strong>Training</strong> Table<br />
MyPlate and Athletes:<br />
Is it Right for You?<br />
Debra Wein, MS, RD, LDN, CSSD,<br />
NSCA-CPT and<br />
Megan Miraglia, MS, RD, LDN<br />
This column compares MyPyramid and<br />
the recent release of MyPlate by the<br />
U.S. Department of Agriculture. Daily<br />
prescriptions are provided as well as key<br />
messages and limitations of the different<br />
programs.<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1<br />
3
personal training<br />
for performance<br />
about the<br />
AUTHOR<br />
Chat Williams is the<br />
Supervisor for Norman<br />
Regional Health Club.<br />
He currently sits on<br />
the National Strength<br />
and Conditioning<br />
Association Board<br />
of Directors and is<br />
the past NSCA State<br />
Director Committee<br />
Chair, Midwest<br />
Regional Coordinator<br />
and State Director of<br />
Oklahoma (2004 State<br />
Director of the Year).<br />
He also served on<br />
the NSCA Personal<br />
Trainer SIG Executive<br />
Council. He is the<br />
author of multiple<br />
training DVDs. He runs<br />
his own company,<br />
Oklahoma Strength<br />
and Conditioning<br />
Productions, which<br />
offers personal training<br />
services, sports<br />
performance for youth,<br />
metabolic testing,<br />
and educational<br />
conferences and<br />
seminars for strength<br />
and conditioning<br />
professionals.<br />
Chat Williams, MS, CSCS,*D, NSCA-CPT,*D, PT-AR<br />
Change Up the Pace:<br />
Interval <strong>Training</strong><br />
Personal trainers are continually faced with the challenge<br />
of creating fun, diverse, and multi-dimensional training<br />
programs. <strong>Training</strong> programs that are challenging and rewarding<br />
ensure motivated and satisfi ed individuals which<br />
can lead to a higher clientele adherence rate. Personal<br />
trainers are responsible for providing programs that incorporate<br />
resistance training, cardiovascular training, and<br />
fl exibility training. Depending on the individual’s fi tness<br />
level and goals, these training variables can be modifi ed<br />
over time for variety, increased intensity, and can help<br />
when they hit a plateau in the training program. Interval<br />
training can be incorporated into a cardiovascular training<br />
program to help individuals reach and set new goals (1,3).<br />
Interval <strong>Training</strong> Defined<br />
Interval training is a type of cardiovascular training that in-<br />
corporates high-intensity bouts of work followed by lower<br />
intensity bouts of work, or rest, that is repeated for a specifi<br />
c number of repetitions depending on the fi tness level<br />
of the individual (2). The rest periods allow for a buff ering<br />
of lactic acid from the blood ensuring recovery for the<br />
next high-intensity interval (4). There are four variables to<br />
consider when designing a program (2):<br />
1. Intensity or speed of each interval<br />
2. Distance or time of each interval<br />
3. Active rest or rest of each interval<br />
4. The total number or intervals or repetitions to be<br />
completed during the workout<br />
These variables will be determined by the goals the individual<br />
wants to achieve in the training program. The three<br />
energy systems that can be challenged during interval<br />
training are ATP-PC (sprints or shorter intervals), anaerobic<br />
(moderate distance or time), and aerobic (longer distance<br />
or time). All three energy systems will have diff erent<br />
workloads and recovery times due to the intensity, and<br />
the time allowed for the buff ering of lactic acid and replenishment<br />
of ATP so that the following interval may be<br />
completed at a high rate of work (Tables 1 and 2). For individuals<br />
who are less fi t, repetitions and work-to-rest ratios<br />
may be modifi ed to meet their needs. Instead of using a<br />
1:1 ratio, a 1:3 or 1:4 may be used until they have achieved<br />
a higher level of fi tness (4).<br />
Benefits of Interval <strong>Training</strong><br />
As mentioned before, adding interval training to a current<br />
fi tness program can help an individual overcome a plateau<br />
in their current training program and add variety by<br />
changing up the program design. These two things alone<br />
can help with adherence and keep clients motivated so<br />
that they may reach their fi tness goals. Research has also<br />
shown positive physiological changes when incorporating<br />
interval training into a program. An increased VO2<br />
max, decreased resting blood pressure, and an increased<br />
insulin response are just a few physiological changes that<br />
can be experienced when comparing interval training to<br />
slow, steady-state exercise (4). In a study by Tremblay et al.<br />
a group of endurance trained individuals were compared<br />
to a group of high-intensity interval trained individuals<br />
and even though there was a signifi cant diff erence in the<br />
energy expenditure with the endurance group expending<br />
more calories, the interval group had a much greater reduction<br />
in skinfold measurements at the end of the study<br />
(1,4,5). In another study, untrained adults performed six<br />
weeks of interval training, each session (three per week)<br />
included ten 4-min bouts at 90% of peak oxygen consumption,<br />
and each interval was followed by 2 min of rest. At<br />
the conclusion of the study, researchers found an increase<br />
in peak oxygen consumption and power output, 9% and<br />
21% respectively (3). The study also concluded there was<br />
a decrease in lactate accumulation and an increase in fat<br />
oxidation, which suggests that interval training is an eff ective<br />
training method for increasing fat oxidation and the<br />
ability for muscle to oxidize fat (3).<br />
Program Design<br />
Although, there are many benefi ts with interval train-<br />
ing, caution should be used before incorporating it into<br />
a training program. Due to high intensity, near maximal<br />
training loads, individuals should have a solid foundation<br />
of cardiovascular fi tness. Recovery times and maximal<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 4
personal training for performance<br />
Table 1: Energy Systems<br />
heart rate percentages can be adjusted depending on their current fi tness<br />
level. Once an individual can complete 20 – 30 min of continuous exercise,<br />
bouts of 1 – 2 min of more intense exercise may be incorporated followed<br />
by 1 – 4 min of recovery time. Interval training can be performed on<br />
multiple pieces of cardiovascular equipment or outside on the track; the<br />
possibilities are endless. Table 3 includes examples of interval training on<br />
a treadmill, stationary cycle, and sprint work on a track. The treadmill example<br />
will display a 1:1 work-to-rest ratio (1:2 ratio for the stationary bike)<br />
and the sprint intervals will give an example of how to perform intervals<br />
using distance. Examples and max heart rates (estimated) are based on a<br />
healthy 30-year-old adult male.<br />
Summary<br />
Interval training can be a fun and creative way to challenge individuals<br />
once they have achieved a base level of fi tness and are ready for more<br />
advanced training. Maintaining interest and motivation are important to<br />
sustaining a training program for years to come. �<br />
References<br />
Change Up the Pace: Interval <strong>Training</strong><br />
Energy System Workload Recovery (work/rest ratio) Repetitions<br />
ATP-PC 10 s 30 – 60 s (1:3 – 1:6) 6 – 10<br />
Anaerobic 1 min 2 min (1:2) 4 – 8<br />
Aerobic 3 min 3 min (1:1) 6 – 12<br />
Note: Repetitions should be based on current fi tness level of individual.<br />
Table 2: Age and Intensity (Interval <strong>Training</strong>)<br />
Age Range Heart Rate Goal<br />
20 – 29 180<br />
30 – 39 170<br />
40 – 49 160<br />
50 – 59 150<br />
60 – 69 140<br />
Note: Heart rate goal is described as the heart rate that should be reached at the peak of each interval (based on fi tness level).<br />
Table 3: Treadmill, Stationary Bike, and Sprint Interval Examples<br />
Mode of Exercise Warm-Up (WU)/Cool Down (CD) Intervals Max Heart Rate<br />
Treadmill<br />
Stationary Bike<br />
Sprints<br />
5 min Walking (WU)<br />
5 min Walking (CD)<br />
5 min Cycling (WU)<br />
5 min Cycling (CD)<br />
Dynamic Warm-Up<br />
5 min Walking (CD)<br />
5 x 3 min (Jog/Run)<br />
5 x 3 min (Walk/Active Rest)<br />
8 x 1 min (Intense)<br />
8 x 2 min (Active Rest)<br />
10 x 50 yards (Sprint)<br />
10 x 50 yards (Walk)<br />
Note: Max heart rate is based on a 30-year-old male. Alternate workloads on intervals: Intense/Active Rest.<br />
1. Fox, EL. Interval training. Bulletin of the Hospital Joint Diseases 40: 64–71,<br />
1979.<br />
2. Karp, J. Interval training for the fi tness professional. Strength and Conditioning<br />
<strong>Journal</strong> 22: 64–69, 2000.<br />
3. Perry, CG, Heigenhauser, GL, Bonen, A, and Spriet, LL. High-intensity aerobic<br />
interval training increases fat and carbohydrate metabolic capacities in human<br />
skeletal muscle. Applied Physiology Nutrition Metabolism 33: 1112–1123, 2008.<br />
4. Schoenfeld, B, and Dawes, J. High-intensity interval training: Applications for<br />
general fi tness training. Strength and Conditioning <strong>Journal</strong> 31(6): 44–46, 2009.<br />
5. Tremblay, A, Simoneau, JA, and Bouchard, O. Impact of exercise intensity on<br />
body fatness and skeletal muscle metabolism. Metabolism 43: 814–818, 1994.<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 5<br />
170<br />
170<br />
170
feature<br />
about the<br />
AUTHOR<br />
Brad Schoenfeld is<br />
an internationally<br />
renowned fi tness<br />
expert and widely<br />
regarded as one of<br />
the leading authorities<br />
on body composition<br />
training (muscle<br />
development and fat<br />
loss). He is a lifetime<br />
drug-free bodybuilder,<br />
and has won numerous<br />
natural bodybuilding<br />
titles including the<br />
ANPPC Tri-State<br />
Naturals and USA<br />
Mixed Pairs crowns.<br />
He has been published<br />
or appeared in such<br />
publications as Shape,<br />
Self, <strong>Fitness</strong>, Men’s<br />
<strong>Fitness</strong>, Ironman,<br />
Men’s Workout,<br />
Woman’s Day, Exercise<br />
and Health, New York<br />
Times, New York Daily<br />
News, Washington<br />
Post, Chicago Tribune<br />
and many others. He<br />
earned his Master’s<br />
degree in Kinesiology/<br />
Exercise Science<br />
from the University of<br />
Texas, and his thesis<br />
was published in the<br />
<strong>Journal</strong> of Strength<br />
and Conditioning<br />
Research. He was<br />
named the 2011 NSCA<br />
Personal Trainer of the<br />
Year.<br />
Resistance <strong>Training</strong> for<br />
Postmenopausal Women<br />
Brad Schoenfeld, MSc, CSCS, NSCA-CPT<br />
Over the past several decades, personal training has<br />
evolved from a cottage industry into a full-fl edged evidence-based<br />
profession. Given the scope of practice,<br />
today’s personal trainers must be prepared to work not<br />
only with young, healthy gym-goers, but with a variety<br />
of “special populations” as well. Clients who fall into this<br />
category have unique training needs that require distinct<br />
considerations with respect to program design. A common<br />
special population encountered in the personal<br />
training setting is the postmenopausal woman.<br />
Menopause is defi ned as 12 consecutive months of<br />
amenorrhea that results in the permanent cessation of<br />
ovarian function (11). During this time, a woman’s estrogen<br />
levels fall precipitously and continue to decline into<br />
the postmenopausal period. This has an eff ect on any<br />
tissue that contains estrogen receptors, which can have<br />
a host of physiological and psychological ramifi cations<br />
(17).<br />
Commonly, hormonal fl uctuations in the perimenopausal<br />
period (i.e., the interval where a woman experiences a<br />
shift from regular cycles of menstruation toward permanent<br />
infertility) bring about vasomotor symptoms such<br />
as hot fl ushes and night sweats (5,11). These symptoms<br />
often disturb normal sleep patterns. The resulting fatigue<br />
and irritability can be debilitating, impair functional ability,<br />
and decrease one’s quality of life.<br />
Menopause also has a profound impact on body composition.<br />
Changes in hormonal balance tend to cause a shift<br />
in the distribution of adipose tissue, with an increased<br />
accumulation of body fat in the midsection as opposed<br />
to the extremities (10,15). A cross-sectional study by<br />
Donato et al. found that postmenopausal women had a<br />
fi vefold increase in risk for central adiposity compared to<br />
premenopausal women, even after controlling for body<br />
mass index (BMI) and other confounders (6). This may be<br />
due to alterations in cellular processes, such as increased<br />
personal training<br />
lipoprotein lipase activity and/or decreased lipolysis resulting<br />
from estrogen defi ciency (31).<br />
Compounding matters, menopause is associated with a<br />
profound decline in fat-free mass (28). It is not entirely<br />
clear at this point what factors are responsible for this<br />
phenomenon. Given that muscle tissue contains estrogen<br />
receptors, it is possible that estrogen plays a role in<br />
the maintenance of muscle protein balance, with a defi -<br />
ciency leading to a reduction in protein synthesis and/<br />
or increase in proteolysis (4). A reduction in circulating<br />
growth factors may also have an impact, as menopausal<br />
women have been shown to display an impaired response<br />
of the GH/IGF-1 axis (8). Regardless of the mechanisms,<br />
a loss of muscle inevitably has a negative aff ect<br />
on strength, power, and, muscular endurance, which can<br />
ultimately lead to infi rmity and loss of independence.<br />
Changes in body habitus (i.e., physique) also can have<br />
serious repercussions on cardiovascular health. Central<br />
adiposity is recognized as an independent predictor of<br />
cardiovascular disease in women, and is associated with<br />
greater incidence of mortality compared with measures<br />
of overall adiposity (7,12,21,35). Moreover, hypertension,<br />
hypertriglyceridemia, hyperinsulinemia, and glucose intolerance<br />
have been found to be more pronounced in<br />
subjects with an android body type (19). These disorders<br />
encompass the so-called “metabolic syndrome,” which<br />
signifi cantly heighten cardiovascular risk. Furthermore,<br />
the decline in estrogen is associated with altered lipid<br />
levels, including an increase in LDL cholesterol and a decrease<br />
in HDL cholesterol (24). Taken as a whole, these<br />
data help to explain the exponential increase in cardiovascular<br />
mortality and morbidity in postmenopausal<br />
women (20).<br />
Perhaps the most overtly deleterious eff ect of menopause<br />
is on bone health. Estrogen is known to promote<br />
osteogenesis, apparently by a suppression of osteoclas-<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1<br />
6
tic activity and thereby reduced bone resorption<br />
(37). Accordingly, bone loss is rather modest in<br />
premenopausal women between the ages of 30<br />
and 50, averaging less than 0.5% per year (37).<br />
During perimenopause, however, loss of bone<br />
mineral density (BMD) can be as high as 3% (29).<br />
Every year thereafter, the rate of loss slows to an<br />
extent, but nevertheless remains above premenopausal<br />
levels at an annual rate of about 1.5% (27).<br />
By age 65, approximately 30% of women have osteoporosis,<br />
most commonly at the spine, hip and/<br />
or wrist. The incidence of osteoporosis shows further<br />
increases with age, rising to approximately<br />
70% by age 80 (36).<br />
The eff ects of bone loss are wide-ranging. For<br />
one, osteoporosis is associated with an increased<br />
susceptibility to fractures. Hip fractures, in particular,<br />
are not only physically debilitating, but their<br />
associated complications can be potentially fatal,<br />
with those affl icted showing triple the mortality<br />
risk when compared to the reference population<br />
after a two-year follow-up (32). In addition, a loss<br />
of bone density in the spine leads to postural deviations,<br />
including hyperkyphosis (i.e., a Dowager’s<br />
hump). Hyperkyphosis causes compression<br />
of the chest and abdominal regions, which limits<br />
the ability of the lungs to expand during inhalation.<br />
This can impair the heart’s ability to deliver<br />
blood to the lungs effi ciently, thereby reducing<br />
cardiovascular capacity and potentially leading<br />
to heart failure (41).<br />
Resistance <strong>Training</strong><br />
Guidelines for Menopausal<br />
Women<br />
Resistance exercise has proven to modify nu-<br />
merous facets of health in menopausal women,<br />
including improved bone density, enhanced<br />
physical fi tness, improved body composition,<br />
decreased cardiac risk factors, and increased<br />
strength, power, and muscular endurance (16,33).<br />
There is strong evidence that shows resistance<br />
training promotes favorable changes in body<br />
composition, similar to those experienced by<br />
premenopausal women. Studies on women who<br />
exercise during and/or after menopause report<br />
signifi cant reductions in body fat, waist circum-<br />
Resistance <strong>Training</strong> for Postmenopausal Women<br />
ference and waist/hip ratio, while simultaneously<br />
experience increases in lean body mass (17,40).<br />
A recent study by Bea et al. found that resistance<br />
training was inversely correlated with changes in<br />
body weight, body fat, and trunk fat in postmenopausal<br />
women, even after adjusting for age, years<br />
on hormone therapy, change in lean soft tissue,<br />
baseline body composition, and baseline habitual<br />
exercise (1).<br />
The positive infl uence of resistance exercise on<br />
bone health in menopausal women cannot be<br />
overstated. Not only does it attenuate bone loss,<br />
but signifi cant increases in BMD of the spine and<br />
femoral neck have been reported in those who<br />
train regularly (22,30,34). It is important to note<br />
that exercise intensity must exceed the minimum<br />
strain threshold of the bone to produce an<br />
adaptive response (16). This is especially true for<br />
menopausal women, as a decrease in estrogen<br />
is believed to increase the threshold of bone for<br />
mechanical loading (39). Ideally, it is best to stabilize<br />
BMD early in menopause before signifi cant<br />
resorption takes place. However, considerable<br />
improvements in BMD have been reported even<br />
in women who have been postmenopausal for<br />
years.<br />
Exercise may also help to alleviate vasomotor<br />
symptoms. Population-based studies show an<br />
association between regular participation in<br />
physical activity programs and positive indices of<br />
somatic and psychological dimension of health,<br />
well-being and quality of life (5,26). It is theorized<br />
that exercise may somehow aff ect the mechanisms<br />
that elicit hot fl ushes in perimenopausal<br />
and postmenopausal women, conceivably by<br />
increasing beta-endorphin secretion and stabilizing<br />
the thermoregulatory center (13). Research is<br />
still scant in this area and additional studies are<br />
needed to shed more light on the topic.<br />
There is no evidence to suggest that postmenopausal<br />
women should restrict resistance training<br />
participation in the absence of medical complications.<br />
Considering the rapid demineralization of<br />
bone during menopause and altered ratio of fat<br />
mass/fat-free mass, resistance training routines<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1<br />
should have a specifi c focus on improving bone<br />
density and body composition. As with any fi tness<br />
program, these objectives must be reconciled<br />
with the specifi c goals and abilities of the<br />
client.<br />
To optimize results, resistance training programs<br />
should take a total-body approach to training<br />
with a concentration on exercises that direct<br />
forces through the spine, hip, and waist. To maximize<br />
skeletal loading, multi-joint movements<br />
should be employed whenever possible. Presses,<br />
rows, and squats are highly eff ective in maximizing<br />
musculoskeletal strain. Variety of exercise is<br />
extremely important to change the line of force<br />
applied to bone and muscle. Varying movements<br />
from one session to the next will help ensure<br />
that new stimuli are continually applied to bone,<br />
thereby promoting a greater impetus for remodeling.<br />
In addition, multi-joint movements have the<br />
greatest impact on fat loss. Studies show that exercises<br />
that recruit large amounts of muscle mass<br />
produce signifi cantly greater increases in excess<br />
post-exercise oxygen consumption compared to<br />
single-joint exercises (9). This results in increased<br />
energy expenditure well after the cessation of<br />
training and leads to greater reductions in fat<br />
mass.<br />
Beginning exercisers should start with an intensity<br />
of approximately 50% of their one-repetition<br />
maximum (1RM) to acclimate their body to the<br />
demands of loading. Over time, intensity should<br />
progressively increase so that the client is regularly<br />
training between 65 – 85% of their 1RM. It<br />
is important to perform at least some of the sets<br />
with rapid concentric actions. Power tends to decline<br />
more rapidly than strength as people age,<br />
and performing the concentric portion of repetitions<br />
with high velocities (≤ 1 s) has shown to produce<br />
greater functional improvements compared<br />
with slower tempos (25,38). A carefully structured<br />
periodized program can be benefi cial for diminishing<br />
the potential for overtraining and facilitate<br />
continued progress.<br />
7
Resistance training sessions should last a maximum<br />
of one hour in length. Short, intense bouts<br />
are not only highly benefi cial for bone health, but<br />
they have proven to be optimal for favorably impacting<br />
blood lipids (17). Multi-set protocols are<br />
preferable to single-set protocols as higher volume<br />
routines have been shown to produce more<br />
favorable changes in body composition and BMD<br />
(2,18,23). However, it may be prudent to begin<br />
with a single set in those who are highly unconditioned<br />
and progressively increase volume over<br />
time.<br />
Frequency of exercise will depend on each individual’s<br />
abilities. Benefi cial eff ects on menopausal<br />
conditions are seen with as few as two resistance<br />
training sessions per week (14). However, while<br />
this frequency has proven suitable for beginning<br />
exercisers, a greater exercise frequency was found<br />
to be positively and signifi cantly related to changes<br />
in total body BMD in more advanced exercisers<br />
(3). Thus, for those with six months or more<br />
of consistent training experience, a three or four<br />
day per week resistance training program may<br />
be the most appropriate. To accommodate individual<br />
schedules and preferences, routines can be<br />
structured to either work the entire body in one<br />
session or involve a “split” routine where the upper<br />
and lower body musculature are worked on<br />
separate days. �<br />
References<br />
1. Bea, JW, Cussler, EC, Going, SB, Blew, RM, Metcalfe,<br />
LL, and Lohman, TG. Resistance training<br />
predicts 6-yr body composition change in postmenopausal<br />
women. Med Sci Sports Exerc 42:<br />
1286–1295, 2010.<br />
2. Cussler, EC, Lohman, TG, Going, SB, Houtkooper,<br />
LB, Metcalfe, LL, Flint-Wagner, HG, Harris, RB, and<br />
Teixeira, PJ. Weight lifted in strength training predicts<br />
bone change in postmenopausal women.<br />
Med Sci Sports Exerc 35: 10–17, 2003.<br />
3. Cussler, EC, Going, SB, Houtkooper, LB, Stanford,<br />
VA, Blew, RM, Flint-Wagner, HG, Metcalfe,<br />
LL, Choi, J, and Lohman, TG. Exercise frequency<br />
and calcium intake predict 4-year bone changes<br />
Resistance <strong>Training</strong> for Postmenopausal Women<br />
in postmenopausal women. Osteoporos Int 16:<br />
2129–2141, 2005.<br />
4. Dahlberg, E. Characterization of the cytosolic<br />
estrogen receptor in rat skeletal muscle. Biochim<br />
Biophys Acta 717: 65–75, 1982.<br />
5. Daley, A, MacArthur, C, McManus, R, Stokes-<br />
Lampard, H, Wilson, S, Roalfe, A, and Mutrie, N.<br />
Factors associated with the use of complementary<br />
medicine and non-pharmacological interventions<br />
in symptomatic menopausal women.<br />
Climacteric 9: 336–346, 2006.<br />
6. Donato, GB, Fuchs, SC, Oppermann, K, Bastos,<br />
C, and Spritzer, PM. Association between menopause<br />
status and central adiposity measured<br />
at diff erent cutoff s of waist circumference and<br />
waist-to-hip ratio. Menopause 13: 280–285, 2006.<br />
7. Evans, DJ, Hoff mann, RG, Kalkhoff , RK, and<br />
Kissebah, AH. Relationship of androgenic activity<br />
to body fat topography, fat cell morphology, and<br />
metabolic aberrations in premenopausal women.<br />
J Clin Endocrinol Metab 57: 304–310, 1983.<br />
8. Fanciulli, G, Delitala, A, and Delitala, G. Growth<br />
hormone, menopause and ageing: No defi nite<br />
evidence for rejuvenation with growth hormone.<br />
Hum Reprod Update 15: 341–358, 2009.<br />
9. Farinatti, PT, and Castinheiras Neto, AG. The effect<br />
of between-set rest intervals on the oxygen<br />
uptake during and after resistance exercise sessions<br />
performed with large- and small-muscle<br />
mass. J Strength Cond Res 25: 3181–3190, 2011.<br />
10. Gambacciani, M, Ciaponi, M, Cappagli, B, Benussi,<br />
C, De Simone, L, and Genazzani, AR. Climacteric<br />
modifi cations in body weight and fat tissue<br />
distribution. Climacteric 2: 37–44, 1999.<br />
11. Greendale, GA, Lee, NP, and Arriola, ER. The<br />
menopause. Lancet 353: 571–580, 1999.<br />
12. Haarbo, J, Hassager, C, Schlemmer, A, and<br />
Christiansen, C. Infl uence of smoking, body fat<br />
distribution, and alcohol consumption on serum<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1<br />
lipids, lipoproteins, and apolipoproteins in early<br />
postmenopausal women. Atherosclerosis 84: 239–<br />
244, 1990.<br />
13. Hammar, M, Berg, G, and Lindgren, R. Does<br />
physical exercise infl uence the frequency of postmenopausal<br />
hot fl ushes? Acta Obstet Gynecol<br />
Scand 69: 409–412, 1990.<br />
14. Hartard, M, Haber, P, Ilieva, D, Preisinger, E, Seidl,<br />
G, and Huber, J. Systematic strength training<br />
as a model of therapeutic intervention. A controlled<br />
trial in postmenopausal women with osteopenia.<br />
Am J Phys Med Rehabil 75: 21–28, 1996.<br />
15. Ijuin, H, Douchi, T, Oki, T, Maruta, K, and Nagata,<br />
Y. The contribution of menopause to changes<br />
in body-fat distribution. J Obstet Gynaecol Res 25:<br />
367–372, 1999.<br />
16. Kemmler, W, Lauber, D, Weineck, J, Hensen, J,<br />
Kalender, W, and Engelke, K. Benefi ts of 2 years of<br />
intense exercise on bone density, physical fi tness,<br />
and blood lipids in early postmenopausal osteopenic<br />
women: results of the Erlangen <strong>Fitness</strong><br />
Osteoporosis Prevention Study (EFOPS). Arch Intern<br />
Med 164: 1084–1091, 2004.<br />
17. Kemmler, W, Engelke, K, von Stengel, S, Weineck,<br />
J, Lauber, D, and Kalender, WA. Long-term<br />
four-year exercise has a positive eff ect on menopausal<br />
risk factors: the Erlangen <strong>Fitness</strong> Osteoporosis<br />
Prevention Study. J Strength Cond Res 21:<br />
232–239, 2007.<br />
18. Krieger, JW. Single vs. multiple sets of resistance<br />
exercise for muscle hypertrophy: a metaanalysis.<br />
J Strength Cond Res 24: 1150–1159, 2010.<br />
19. Krotkiewski, M, Bjorntorp, P, Sjostrom, L, and<br />
Smith, U. Impact of obesity on metabolism in men<br />
and women. Importance of regional adipose tissue<br />
distribution. J Clin Invest 72: 1150–1162, 1983.<br />
20. Kung, HC, Hoyert, DL, Xu, J, and Murphy, SL.<br />
Deaths: fi nal data for 2005. Natl Vital Stat Rep 56:<br />
1–120, 2008.<br />
8
21. Lapidus, L, Bengtsson, C, Larsson, B, Pennert,<br />
K, Rybo, E, and Sjostrom, L. Distribution of adipose<br />
tissue and risk of cardiovascular disease and<br />
death: a 12-year follow up of participants in the<br />
population study of women in Gothenburg, Sweden.<br />
Br Med J (Clin Res Ed) 289: 1257–1261, 1984.<br />
22. Maddalozzo, GF, Widrick, JJ, Cardinal, BJ, Winters-Stone,<br />
KM, Hoff man, MA, and Snow, CM. The<br />
eff ects of hormone replacement therapy and resistance<br />
training on spine bone mineral density<br />
in early postmenopausal women. Bone 40: 1244–<br />
1251, 2007.<br />
23. Marzolini, S, Oh, PI, Thomas, SG, and Goodman,<br />
JM. Aerobic and resistance training in coronary<br />
disease: single versus multiple sets. Med Sci<br />
Sports Exerc 40: 1557–1564, 2008.<br />
24. Matthews, KA, Kuller, LH, Sutton-Tyrrell, K, and<br />
Chang, YF. Changes in cardiovascular risk factors<br />
during the perimenopause and postmenopause<br />
and carotid artery atherosclerosis in healthy<br />
women. Stroke 32: 1104–1111, 2001.<br />
25. Miszko, TA, Cress, ME, Slade, JM, Covey, CJ,<br />
Agrawal, SK, and Doerr, CE. Eff ect of strength and<br />
power training on physical function in community-dwelling<br />
older adults. J Gerontol A Biol Sci Med<br />
Sci 58: 171–175, 2003.<br />
26. Newton, KM, Buist, DSM, Keenan, NL, Anderson,<br />
LA, and LaCroix, AZ. Use of alternative therapies<br />
for menopause symptoms: results of a population-based<br />
survey. Obstet Gynecol 100: 18–25,<br />
2002.<br />
27. Okano, H, Mizunuma, H, Soda, M, Kagami, I,<br />
Miyamoto, S, Ohsawa, M, Ibuki, Y, Shiraki, M, Suzuki,<br />
T, and Shibata, H. The long-term eff ect of<br />
menopause on postmenopausal bone loss in Japanese<br />
women: results from a prospective study. J<br />
Bone Miner Res 13: 303–309, 1998.<br />
28. Panotopoulos, G, Raison, J, Ruiz, JC, Guy-<br />
Grand, B, and Basdevant, A. Weight gain at the<br />
time of menopause. Hum Reprod 12 Suppl 1: 126–<br />
133, 1997.<br />
Resistance <strong>Training</strong> for Postmenopausal Women<br />
29. Pouilles, JM, Tremollieres, F, and Ribot, C. Spine<br />
and femur densitometry at the menopause: are<br />
both sites necessary in the assessment of the<br />
risk of osteoporosis? Calcif Tissue Int 52: 344–347,<br />
1993.<br />
29. Pruitt, LA, Jackson, RD, Bartels, RL, and<br />
Lehnhard, HJ. Weight-training eff ects on bone<br />
mineral density in early postmenopausal women.<br />
J Bone Miner Res 7: 179–185, 1992.<br />
30. Rebuff e-Scrive, M, Andersson, B, Olbe, L, and<br />
Bjorntorp, P. Metabolism of adipose tissue in<br />
intraabdominal depots of nonobese men and<br />
women. Metab Clin Exp 38: 453–458, 1989.<br />
31. Richmond, J, Aharonoff , GB, Zuckerman, JD,<br />
and Koval, KJ. Mortality risk after hip fracture.<br />
2003. J Orthop Trauma 17: 2–5, 2003.<br />
32. Shangold, MM. Exercise in the menopausal<br />
woman. Obstet Gynecol 75: 58, 1990.<br />
33. Silverman, NE, Nicklas, BJ, and Ryan, AS. Addition<br />
of aerobic exercise to a weight loss program<br />
increases BMD, with an associated reduction in<br />
infl ammation in overweight postmenopausal<br />
women. Calcif Tissue Int 84: 257–265, 2009.<br />
34. Simpson, JA, MacInnis, RJ, Peeters, A, Hopper,<br />
JL, Giles, GG, and English, DR. A comparison<br />
of adiposity measures as predictors of all-cause<br />
mortality: the Melbourne Collaborative Cohort<br />
Study. Obesity (Silver Spring) 15: 994–1003, 2007.<br />
35. Srivastava, M, and Deal, C. Osteoporosis in elderly:<br />
prevention and treatment. Clin Geriatr Med<br />
18: 529–555, 2002.<br />
36. Srivastava, S, Toraldo, G, Weitzmann, MN, Cenci,<br />
S, Ross, FP, and Pacifi ci, R. Estrogen decreases<br />
osteoclast formation by down-regulating receptor<br />
activator of NF-kappa B ligand (RANKL)-induced<br />
JNK activation. J Biol Chem 276: 8836–8840,<br />
2001.<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1<br />
37. Tschopp, M, Sattelmayer, MK, and Hilfi ker, R. Is<br />
power training or conventional resistance training<br />
better for function in elderly persons? A metaanalysis.<br />
Age Ageing 40: 549–556, 2011.<br />
38 Turner, CH. Homeostatic control of bone structure:<br />
an application of feedback theory. Bone 12:<br />
203–217, 1991.<br />
39. Velthuis, MJ, Schuit, AJ, Peeters, PHM, and<br />
Monninkhof, EM. Exercise program aff ects body<br />
composition but not weight in postmenopausal<br />
women. Menopause 16: 777–784, 2009.<br />
40. Wanderman, KL, Goldstein, MS, and Faber, J.<br />
Letter: cor pulmonale secondary to severe kyphoscoliosis<br />
in Marfan’s syndrome. Chest 67: 250–251,<br />
1975.<br />
9
sport-specifi c<br />
conditioning Patrick McHenry, MA, CSCS,*D, USAW<br />
about the<br />
AUTHOR<br />
Patrick McHenry is the<br />
Head Strength and<br />
Conditioning Coach<br />
at Castle View High<br />
School in Castle Rock,<br />
CO. He designs the<br />
lifting and speed/<br />
agility programs for<br />
all the weightlifting<br />
classes as well as<br />
works with the school’s<br />
20 varsity sports.<br />
McHenry earned a<br />
Master’s degree is in<br />
Physical Education<br />
with an emphasis in<br />
Kinesiology from the<br />
University of Northern<br />
Colorado. He is a<br />
Certifi ed Strength<br />
and Conditioning<br />
Specialist® with<br />
Distinction with the<br />
National Strength<br />
and Conditioning<br />
Association. He is<br />
also a Certifi ed Club<br />
Coach with USA<br />
Weightlifting. McHenry<br />
has worked with<br />
athletes from youth<br />
to the elite-level in a<br />
wide variety of sports.<br />
He has presented<br />
at international and<br />
national strength<br />
coaches and physical<br />
education conferences.<br />
He is published in<br />
books, journals,<br />
internet manuals and<br />
videos.<br />
Keeping the Workout Fresh<br />
Variation is “the purposeful change of the program design<br />
variable assignments to expose an individual to new or<br />
diff erent training stressors,” (1). It is a key component to<br />
getting results and keeping individuals coming back.<br />
Variation can refer to sets, reps, training loads, or rest<br />
periods. Variation can also refer to the exercises performed<br />
by the individual within the weekly workout. The positive<br />
side for changing the exercises within the workout is that<br />
“the more exercises performed, the greater variety and<br />
stimulus to the system,” (5). The negative aspect of changing<br />
up the workout is that too much change will confuse the<br />
individual and not produce the desired outcome; not<br />
enough variety and they will become bored or complacent.<br />
An easy-to-use, helpful tool for keeping variety in a program<br />
while maintaining the results is to develop a “notebook” of<br />
exercises that allows you to quickly substitute one exercise<br />
for another in an organized, effi cient manner. There are<br />
many ways the notebook can be arranged depending on<br />
how the workout is designed. If the program is laid out<br />
by body part then list the exercises for each body part<br />
(i.e., shoulder, back, chest, quadriceps, and hamstrings).<br />
By listing each specifi c muscle group then you know that<br />
one lift can be exchanged for another while focusing on<br />
a specifi c area. Another way to arrange a notebook is by<br />
the type of exercise that is performed (i.e., full body, upper<br />
body, lower body, shoulder rehab). Whichever method is<br />
chosen, make it fi t the needs of the individual.<br />
When designing programs, research shows that a heavy<br />
day and light day should be included in the workout (1).<br />
Having heavy days early in the week with the basic “core”<br />
lifts allows the individual to add a little more weight<br />
because they are fresh. The lighter days later in the week<br />
are a perfect time to use the “alternate” exercises because<br />
many times individuals are tired. Changing the exercises<br />
manipulates the workout so that they have to lighten up<br />
the weight to perform the lift correctly. If lower body is<br />
worked on Monday, then a “core” exercise, such as the back<br />
squat, would be performed. On Wednesday an “alternate”<br />
for the back squat can be the front squat, or a front spilt<br />
squat depending on the individual’s training level. The<br />
“alternate” exercise requires the individual to lighten up<br />
naturally and yet, it is still challenging. There are several<br />
benefi ts to adding variety in the workout. One method<br />
for altering a program is performing diff erent exercises to<br />
develop the same muscle (6).<br />
To develop a wide variety of exercises, start out with the<br />
basic lifts (Tables 1 and 2). Next, look at the variables that<br />
make up the lift including foot placement, body position,<br />
implement used, speed of movement, or machine. Putting<br />
all the information into a table is an easy way to track data<br />
and read it when needed. The following steps will help you<br />
develop a list, or table, of exercise variations.<br />
Step one: Choose the core lifts that will be the base for the<br />
exercise program. Squat, bench press, incline press, and<br />
military press, are common “core” lifts.<br />
Step two: If it is a lower body exercise, decide on the various<br />
ways the feet can be placed. For an upper body exercise the<br />
feet can be on or off the ground. Upper body exercises can<br />
be performed from a standing, sitting or prone position.<br />
Step three: What implement will be used to perform the<br />
exercise? It could be a bar, dumbbell, sandbag, kettlebell,<br />
medicine ball, or plate (2,3,4).<br />
Step four: How will the implement be held? Some options<br />
are in the front of the body, on the back, overhead, or next<br />
to the body.<br />
Step fi ve: What speed will be associated with the<br />
movement? Some examples are same speed up/down,<br />
slow on the way down, explosive on the way up, pausing at<br />
the bottom, or shrugging at the top.<br />
Step six: Is there a machine that can take the place of the<br />
free-weight exercise?<br />
Step seven: Can two exercises be combined? For example,<br />
when performing a dumbbell bench press, stopping at the<br />
top then transitioning into a dumbbell fl y.<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 10
sport-specifi c conditioning<br />
Table 1: Example of Varying Squat Exercises<br />
Feet Position Stable Staggered<br />
Squat<br />
One leg on box, one<br />
leg on ground<br />
Keeping the Workout Fresh<br />
One leg on bench, one<br />
leg on ground<br />
Bar Position Back Front Overhead Zercher (hold on arms)<br />
Dumbbell Next to side On shoulders Overhead<br />
Other Implement Sandbag Plates Kettlebells Medicine ball Chains<br />
Speed Same speed down/up Slow down/ explode up Pause at bottom<br />
Machine Smith machine Leg press<br />
Table 2: Example of Varying Bench Press Exercises<br />
Bench<br />
Body Position Feet fl at Feet up Standing<br />
Grip Normal Wide grip Close grip<br />
Implement Bar Dumbbell Plate Sandbag Kettlebell<br />
Speed<br />
Same speed down/<br />
up<br />
Pause on chest<br />
Negative slow<br />
down, quick up<br />
Machine Smith machine Cross-over cable Free motion<br />
Combination DB bench to fl y<br />
DB push-up to side<br />
raise<br />
The use of variety in exercise selection will keep the workout fun, eff ective<br />
and progressive while ensuring the desired results. With the number of<br />
diff erent exercises, scientifi cally proven equipment, and the proper use<br />
of program design, any program can incorporate variety. The key is the<br />
objective of the program. Make sure the lifts meet the desired outcome and<br />
this will guarantee results and prevent wasted time in the gym. �<br />
References<br />
1. Earle, R, and Baechle, T. Essentials of Personal <strong>Training</strong>. Champaign, IL:<br />
Human Kinetics; 362–389, 2004.<br />
2. Hedrick, A. Dumbbell training for football at the U.S. Air Force Academy.<br />
Strength and Conditioning <strong>Journal</strong> 20(6): 34–39, 1998.<br />
DB push-up to<br />
rotation<br />
Shrug at top<br />
3. McHenry, P, and Raether, J. 101 Sandbag exercises. Coaches Choice; 1–151,<br />
2009.<br />
4. Sell, K, Taveras, K, and Ghigiarelli, J. Sandbag training: A sample 4-week<br />
training program. Strength and Conditioning <strong>Journal</strong> 33(4): 88–96, 2011.<br />
5. Torcolacci, M. Rethinking strength training for throwers. Strength and<br />
Conditioning <strong>Journal</strong> 15 (6): 47–52, 1993.<br />
6. Yessis, M. The key to strength development: Variety. National Strength<br />
Coaches Association <strong>Journal</strong> 3(3): 32–34, 1981.<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 11
training table<br />
about the<br />
AUTHOR<br />
Debra Wein is a<br />
recognized expert<br />
on health and<br />
wellness and has<br />
designed award<br />
winning programs<br />
for both individuals<br />
and corporations<br />
around the US. She<br />
is president and<br />
founder of Wellness<br />
Workdays, Inc., (www.<br />
wellnessworkdays.<br />
com). In addition, Wein<br />
is the president and<br />
founder of partner<br />
company, Sensible<br />
Nutrition, Inc. (www.<br />
sensiblenutrition.com)<br />
Wein has nearly 20<br />
years of experience<br />
working in the health<br />
and wellness industry.<br />
Megan Miraglia is a<br />
dietitian at Wellness<br />
Workdays and<br />
Sensible Nutrition, Inc.<br />
Previously, she worked<br />
in research focused<br />
on the prevention of<br />
childhood obesity.<br />
She completed a<br />
dietetic internship and<br />
earned a Master of<br />
Science degree from<br />
Tufts University and<br />
the Frances Stern<br />
Nutrition Center.<br />
Miraglia is a certifi ed<br />
Freshstart facilitator for<br />
the American Cancer<br />
Society’s Fresh Start<br />
tobacco cessation<br />
program.<br />
Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT,*D and Megan Miraglia, MS, RD, LDN<br />
MyPlate and Athletes:<br />
Is it Right for You?<br />
Following the release of the 2005 Dietary Guidelines, the<br />
United States Department of Agriculture released MyPyramid<br />
(www.mypyramid.gov) to help individuals discover<br />
appropriate eating messages as well as to develop an individualized<br />
and tailored nutrition plan to meet their own<br />
nutrient, activity, and energy needs (4). However, with the<br />
recent release of the 2010 Dietary Guidelines, a new icon is<br />
in town that simplifi es the message even more, “MyPlate”<br />
(www.choosemyplate.gov) (5).<br />
The MyPlate image, released by the U.S. Department of<br />
Agriculture, provides a mealtime visual to help identify<br />
the fi ve food group categories: protein, grains, dairy, fruits<br />
and vegetables (5). Instead of focusing on the number of<br />
portions to consume throughout the day, as with MyPyramid,<br />
MyPlate focuses on food categories, provides information,<br />
and emphasizes three key points to accompany<br />
the MyPlate icon (5):<br />
Balancing Calories<br />
• Enjoy your food, but eat less<br />
• Avoid oversized portions<br />
Foods to Increase<br />
• Make half your plate fruits and vegetables<br />
• Make at least half your grains whole grains<br />
• Switch to fat-free or low-fat (1%) milk<br />
Foods to Reduce<br />
• Compare sodium in foods like soup, bread, and<br />
frozen meals – and choose the foods with lower<br />
numbers<br />
• Drink water instead of sugary drinks<br />
The idea behind MyPlate is that if Americans can follow<br />
these basic key messages and match the way they portion<br />
foods on their plate with the examples provided<br />
by MyPlate, then this will lead to a healthier overall lifestyle.<br />
MyPlate advocates physical activity to supplement<br />
healthy eating, but without specifi c recommendations,<br />
MyPlate suggests individuals start with activities they<br />
enjoy as physical activity is an important component of<br />
overall health (4,5). Like MyPyramid, an individual can still<br />
log onto www.choosemyplate.gov and enter their age,<br />
sex, height, weight and activity level to generate a personalized<br />
“daily food plan” that shows food group recommendations<br />
and portion sizes for a given calorie amount.<br />
Although this may be very helpful for the general population,<br />
can it be used to support and meet the energy needs<br />
of an athlete?<br />
MyPlate: Key Messages<br />
for Athletes<br />
While the basic messages from MyPlate may only be use-<br />
ful for those exercising less than 60 – 90 min per day,<br />
there are still some key “take-home” concepts for food<br />
selections that are helpful for individuals of all levels. For<br />
example, making half the plate fruits and vegetables will<br />
not only help ensure that an individual gets enough vitamins,<br />
minerals, and antioxidants, but also contributes to<br />
the overall carbohydrate load that the body needs. For example,<br />
an athlete may obtain more of their carbohydrate<br />
needs from nutrient-rich fruits and starchy vegetables<br />
rather than solely fi lling up on breads, pasta and rice. Additionally,<br />
of the carbohydrates from grains an athlete may<br />
choose, making at least half of them whole grains allows<br />
the athlete to reap the benefi ts of B vitamins, fi ber and<br />
long-lasting energy (1). In some instances, such as 15 – 30<br />
min before an exercise session or event, simple carbohydrates<br />
may be more appropriate to help avoid stomach<br />
discomfort. However, for general intake throughout the<br />
day, the whole grain message should be observed. Finally,<br />
while sports drinks may have their place for some exercise<br />
bouts that are greater than 60 min, they are not always<br />
necessary and it is good to choose water over sugary<br />
drinks to meet hydration needs in everyday situations (2).<br />
Limitations of MyPlate for<br />
the Athlete<br />
Following the basic principles of MyPlate can be a good<br />
starting point for individuals to learn the relative relationship<br />
of protein, grains, vegetables and fruit on the plate.<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1<br />
12
training table<br />
However, for certain athletes, especially endurance and ultra-endurance<br />
athletes where exercise may last upwards of two or more hours per day,<br />
MyPlate does not provide enough detail to meet specifi c nutrient needs<br />
for muscle growth, development and recovery between exercise sessions<br />
(2,3). MyPlate does not provide calorie guidelines, portion sizes and does<br />
not mention plate size to help gauge the actual amounts on a plate. All of<br />
these items are especially important for a serious athlete to properly meet<br />
necessary energy needs.<br />
The “daily food plan” can be used as a guide to help an athlete plan his/<br />
her daily intake of food, but calorie recommendations max out at 3,200<br />
calories which may not be applicable for endurance and ultra-endurance<br />
athletes (5). For example, a 205 lb, 32-year-old male weightlifter who trains<br />
twice per day may require upwards of 4,000 calories per day. On the other<br />
hand, it can be helpful for a 23-year-old female who is 125 lb, runs 60 min<br />
per day and requires a 2,400-calorie diet, as described below. According to<br />
the “daily food plan” this 23-year-old female athlete should consume the<br />
following amount of food from each food group:<br />
• 8 oz of grains<br />
• 3 c of vegetables<br />
• 2 c of fruits<br />
• 3 c of milk and dairy<br />
• 6.5 oz of protein<br />
With recognition of both the useful aspects and limitations of the MyPlate<br />
icon and key messages, they can serve as useful tools to help guide an individual<br />
to make more healthful food selections. Athletes exercising more<br />
than 60 min per day would most likely benefi t more from personalized<br />
recommendations from a dietitian that can also account for their level of<br />
activity, and specifi c nutrient needs to meet the demands placed on their<br />
bodies. �<br />
References<br />
1. Burke, L, Cox, G, Cummings, N, and Desbrow, B. Guidelines for daily carbohydrate<br />
intake do athletes achieve them? The American <strong>Journal</strong> of Sports<br />
Medicine 108: 1896–1901, 2001.<br />
2. Dunford, M, and Doyle, J. Nutrition for sport and exercise. Belmont, CA:<br />
Thomson Wadsworth; 2008.<br />
3. Stoler, F. Active voice: Impressions of the new USDA “MyPlate.” American<br />
College of Sports Medicine: Sports Medicine Bulletin. Retrieved December<br />
8, 2011 from, http://www.multiview.com/briefs/acsm/ACSM112911.php.<br />
2011.<br />
4. United States Department of Agriculture. 2005 Dietary Guidelines for<br />
Americans. Retrieved December 7, 2011 from, http://www.health.gov/dietaryguidelines/dga2005/document/.<br />
2005.<br />
5. United States Department of Agriculture. 2010 Dietary Guidelines for<br />
Americans. Retrieved December 7, 2011 from, www.dietaryguidelines.<br />
gov. 2010.<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1<br />
MyPlate and Athletes<br />
13
feature<br />
about the<br />
AUTHOR<br />
Richard Scrivener<br />
currently resides in<br />
London, UK, where<br />
he works as a Health,<br />
<strong>Fitness</strong> and Nutrition<br />
Lecturer for <strong>Premier</strong><br />
<strong>Training</strong> International.<br />
Scrivener has<br />
previously worked as<br />
a <strong>Premier</strong>ship Rugby<br />
Union Strength and<br />
Conditioning Coach<br />
and holds the NSCA’s<br />
CSCS credential. He<br />
previously studied<br />
at Brunel University<br />
gaining an MSc in<br />
High <strong>Performance</strong><br />
Physiology and Human<br />
<strong>Performance</strong>.<br />
Redefi ning Your Core<br />
Richard Scrivener, MSc, CSCS<br />
The image that often resonates with the term “core training”<br />
in the local gymnasium is more often than not one<br />
of exercising the abdominals and lower back. More than<br />
likely, everyone has heard someone say, “I’m training<br />
my chest, triceps and core today.” It is usually followed<br />
by 15 min of as many crunch and curl-up variations as<br />
possible. The objective of these exercise inclusions is to<br />
improve the physique aesthetically. Unfortunately, this<br />
approach to training the core may often be typical of<br />
many athletes too; and begs the question, is this really<br />
functional to their sporting needs? Moreover, is this a<br />
method of training that is functional for anyone?<br />
Now, another term that is heard on many occasions is,<br />
“functional.” The fi ner details of the meaning of this term<br />
in training nomenclature can be debated until blue in<br />
the face; and what is “functional” to one individual or<br />
team may be somewhat dysfunctional to others. For the<br />
sake of this article, “functional training” can be defi ned<br />
as training that improves an individual’s capability to<br />
perform integrated whole-body movements, with effi<br />
ciency and eff ectiveness, which are likely required in<br />
both sport and activities of daily living (ADL).<br />
A brief description of the core may help emphasize why<br />
those 15 min of crunches may not provide the most<br />
“bang for your buck.” The core is a link between the upper<br />
and lower extremities. The core musculature is taken<br />
as being 29 pairs of muscles that support a region of<br />
the body known as the lumbo-pelvic-hip complex (the<br />
lumbar spine and sacrum with the pelvis) during functional<br />
movements (11). What this defi nition will hopefully<br />
make clear, is that any muscle attaching to the hips<br />
and/or spine must ultimately aff ect the position of the<br />
core and how well it works (5). Imagine a tent that is<br />
pitched on a windy day. For it to be stable and upright,<br />
the guy ropes must be evenly spaced apart, anchored<br />
as far as possible from the main central tent pole and<br />
provide equal tension when secured to the ground. If<br />
there is unequal tension and stress on some guy ropes<br />
and not others, it will result in an unstable and “dysfunctional”<br />
tent.<br />
personal training<br />
When considering the capabilities and fi tness levels of<br />
novice exercisers and elite athletes, and simultaneously<br />
assessing the role of the core in both sport and ADL, one<br />
can attempt to build a much more suitable model for<br />
core training that is eff ective, progressive, varied, and<br />
challenging.<br />
Core in Isolation<br />
It might be argued that activation of the inner core<br />
muscles is a reasonable place to start with core training.<br />
An abdominal hollowing action while attempting to<br />
stabilize and control the lumbo-pelvic-hip region while<br />
moving the extremities allows for recruitment of local<br />
muscles, such as the transverse abdominis and lumbar<br />
multifi dus (8). These muscles are important, as research<br />
tells us that their activation of limb movement will provide<br />
a stable base from which these gross movements<br />
may occur (6). Biofeedback tools may be useful for the<br />
exerciser/athlete to ensure positioning and control is<br />
maintained. It should, however, be recognized that this<br />
isolative approach to training the core is a contentious<br />
issue among experts, but has been used widely. (See<br />
Table 1, page 17)<br />
Core in Stabilization<br />
Faries and Greenwood state that when we fail to create<br />
stability in our spine, the vertebrae are unlikely to be<br />
correctly aligned, and that we should aim to maximize<br />
spinal stability during functional tasks (4). Therefore, it<br />
might be suggested that the exerciser/athlete should<br />
possess the body awareness required to position themselves<br />
in correctly aligned postures, and develop the<br />
strength to stabilize these positions. Holding these postures<br />
will cause the associated musculature of the core<br />
to work together concomitantly creating the necessary<br />
tension to maintain and endure correct alignment of<br />
the skeleton, and in doing so enhance stability. In sport,<br />
consider the necessary stability required of the lumbopelvic-hip<br />
complex in a rugby union scrum or that of a<br />
100-m sprinter, where effi ciency and control are crucial<br />
as the legs and arms produce very large forces at high<br />
speeds. (See Table 2, page 18)<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1<br />
14
Core in Reactivity<br />
The core muscles consist of both type I (slow<br />
twitch) and type II (fast twitch) muscle fi bers<br />
(4). Endurance can be developed in the type<br />
I muscles by holding positions for prolonged<br />
durations, e.g., 60 – 180 s at low levels of muscular<br />
tension (30 – 40%); while the type II fi bers<br />
are better trained when using faster movements<br />
and resistances above 40% (4). Creating a proprioceptively<br />
rich environment, where the body<br />
needs to react rapidly to changing positions<br />
will assist in providing a training eff ect whereby<br />
quick deformations to neutral posture are lost<br />
and quickly regained. Consider if you were to<br />
trip at work when carrying an object, or when<br />
landing from a jump in basketball while being<br />
bumped by an opponent, the ability to correct<br />
and stabilize your position would be advantageous.<br />
It would, however, be advisable to<br />
quickly move on from this phase once suffi cient<br />
mastery of basic exercises has been established.<br />
Evidence suggests that when unstable training<br />
environments are used, overall force production,<br />
movement velocity, and range of motion of the<br />
associated musculature are reduced (3). These<br />
physical attributes are essential for successful<br />
athletic performance, and in making ADL that<br />
much easier. (See Table 3, page 19)<br />
Core in Deceleration<br />
It is not uncommon for general training pro-<br />
grams to be heavily biased towards producing<br />
force from the shortening of muscles (known<br />
as concentric muscle actions) creating external<br />
pushing and pulling movements. However, the<br />
role of eccentric or lengthening muscle actions<br />
cannot be ignored. Pick a sport, any sport, and<br />
on how many occasions are you required to slow<br />
down your body (e.g., jump landing), a limb (e.g.,<br />
soccer kick), a sporting implement (e.g., racket),<br />
or resist an opponent’s attacking movement<br />
(e.g., judo). These all require eccentric muscle<br />
activation, and the core will be right at the center<br />
of these actions. McGill suggests that “energy<br />
leaks” can result from weaker joints being forced<br />
into disadvantageous positions when stronger<br />
joints work (7). It might be proposed, therefore,<br />
that it would be benefi cial to train the core to re-<br />
sist excessive movement as the joints around it<br />
work. (See Table 4, page 20)<br />
Core in Strength<br />
The human body has numerous joints; some built<br />
for mobility (e.g., shoulders and hips), and others<br />
for stability (e.g., knee and lumbar spine). The<br />
saying, “you are only as strong as your weakest<br />
link” can be exemplifi ed by the observation that<br />
most individuals can leg press far more weight<br />
than they can squat. This is largely because the<br />
stability of the spine cannot support the same<br />
loads as the angled back rest of a machine. We<br />
might surmise, therefore, that 1) the core will always<br />
be trained well when compound structural<br />
lifts using free-weights are selected over fi xedpath<br />
resistance machines and isolation-based<br />
free-weight exercises; and 2) the core is trained<br />
in a more functional manner when exercises are<br />
performed with mobile joints moving through<br />
their full ranges and stable joints providing the<br />
supporting platform for this to occur. A strong<br />
example would be a deep overhead squat. (See<br />
Table 5, pages 21 and 22)<br />
Core in Power<br />
Muscular power and rate of force development<br />
are athletic qualities essential to success in most<br />
sports (10). Professional bodies such as the National<br />
Academy of Sports Medicine (NASM) advocate<br />
that core training should be progressed<br />
from a balance/stability approach through to<br />
strength and then power in a periodized fashion,<br />
in line with the exerciser’s/athlete’s level of readiness<br />
(1). Consider, also, an individual attempting<br />
to open a large, heavy swing door at a shopping<br />
mall; they’d be unlikely to try to open this door<br />
slowly, which would place undue excess stress<br />
on their musculoskeletal system. By generating<br />
momentum through acceleration, less overall<br />
eff ort is required to open the door and reduced<br />
stress imposed. So, perhaps power training has a<br />
role to play in all training plans, not just those of<br />
athletes. (See Table 6, page 23)<br />
Redefi ning Your Core<br />
Conclusion<br />
As Gray Cook states on the topic of function and<br />
integrated movement, “Separating them [core<br />
muscles] makes as much sense as individually<br />
training each fi nger and thumb and hoping they<br />
will work together when it’s time to catch or<br />
throw a ball,” (2). In relation to training the core,<br />
we have (and perhaps still do in some instances)<br />
separated and attempted to train some of the 29<br />
pairs of muscles in a targeted and isolated manner<br />
when ultimately this might do more harm<br />
than good when it comes to the health and optimal<br />
function of the musculoskeletal system, particularly<br />
in relation to athletic performance. With<br />
that said, there may be instances when coaches<br />
are required to regress core training programs<br />
based upon the level of conditioning of an individual’s<br />
needs. A suggested model and practical<br />
guidance for core training has been provided in<br />
this article and it is anticipated that it should be<br />
applied in a periodized and progressive manner<br />
with the individual’s constraints and requirements<br />
at the heart of the programming process.<br />
�<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 15
References<br />
1. Clark, MA, Lucett, SC, and Sutton, BG. NASM essentials<br />
of personal fi tness training. (4th ed.) Baltimore,<br />
MD: Lippincott Williams & Wilkins; 1–624,<br />
2012.<br />
2. Cook, G. Athletic body in balance. Champaign, IL:<br />
Human Kinetics; 1–232, 2003.<br />
3. Drinkwater, EJ, Pritchett, EJ, and Behm, DG. Effect<br />
of instability and resistance on unintentional<br />
squat-lifting kinetics. International <strong>Journal</strong> of<br />
Sports Physiology and <strong>Performance</strong> 2(4): 400–413,<br />
2007.<br />
4. Faries, MD, and Greenwood, M. Core training:<br />
Stabilizing the confusion. Strength and Conditioning<br />
<strong>Journal</strong> 29(2): 10–25, 2007.<br />
National Strength and<br />
Conditioning Association<br />
5. Fredericson, M, and Moore, T. Core stabilization<br />
training for middle and long-distance runners.<br />
New Studies in Athletics 20(1): 25–37, 2005.<br />
6. Hodges, PW, Richardson, CA, and Moore, T. Ineffi<br />
cient muscular stabilization of the lumbar spine<br />
associated with low back pain: A motor control<br />
evaluation of transverses abdominis. Spine 21(22):<br />
399–405, 1996.<br />
7. McGill, S. Core training: Evidence translating<br />
to better performance and injury prevention.<br />
Strength and Conditioning <strong>Journal</strong> 32(3): 33–46,<br />
2010.<br />
8. Richardson, CA, Jull, G, Hodges, PW, and Hides,<br />
J. Therapeutic exercise for spinal segmental stabilization<br />
in low back pain: Scientifi c basis and<br />
clinical approach. Edinburgh, NY: Churchill Livingstone;<br />
1–191, 1999.<br />
Redefi ning Your Core<br />
9. Stanton, R, Raeburn, P, and Humphries, B. The<br />
eff ect of short-term swissball training on core stability<br />
and running economy. <strong>Journal</strong> of Strength<br />
and Conditioning Research 18(3): 522–527, 2004.<br />
10. Turner, A. <strong>Training</strong> for power: Principles and<br />
practice. Professional Strength and Conditioning<br />
14: 20–32, 2009.<br />
11. Willardson, JM. Core stability training for<br />
healthy athletes: A diff erent paradigm for fi tness<br />
professionals. Strength and Conditioning <strong>Journal</strong><br />
29(6): 42–49, 2007.<br />
PERSONAL TRAINERS CONFERENCE<br />
April 13 – 14, 2012 / Las Vegas / www.nsca-lift.org/PTC2012<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 16
Core <strong>Training</strong> Phase: Table 1: Core in Isolation<br />
Rules:<br />
Sample Exercises:<br />
Typical Reps x Sets x<br />
Tempo x Recovery:<br />
Redefi ning Your Core<br />
Lumbo-pelvic-hip complex remains fi xed once positional awareness is gained; sequential open chain limb<br />
movements are used to challenge this position.<br />
Lumbo-Pelvic Tilting<br />
Lying Supine with<br />
Leg and Arm<br />
Movements<br />
Lying Supine with<br />
Combined Arm and Leg<br />
Movements<br />
Anterior tilting (lumbar arching) and posterior tilting (lumbar fl attening) through<br />
a full range is performed to gain familiarity and proprioceptive awareness of<br />
the lumbo-pelvic-hip position. The athlete should note how the pressure gauge<br />
changes (see below for additional details).<br />
Using a blood pressure sphygmomanometer for biofeedback, the trainer or coach<br />
can guide the athlete through a progressive series of extremity movements, which<br />
challenge the ability to maintain a neutral lumbo-pelvic-hip postion. A suggested<br />
working pressure in the cuff is 40 mmHg and should not deviate more than 10<br />
mmHg during movement (5).<br />
The level of diffi culty can be progressed from arm or leg movements only to<br />
combinations of both; and/or from having the moving limb remaining on the<br />
ground to being held 1 in. off the ground during movement.<br />
Movements are performed to establish optimal control and muscular endurance (until control/form is lost).<br />
Progress time under tension up to 180 s (3 x 60 s) with a 5 (concentric)/2 (isometric)/5 (eccentric) tempo with<br />
30 s of rest between sets.<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 17
Core <strong>Training</strong><br />
Phase:<br />
Rules:<br />
Sample Exercises:<br />
Typical Reps x<br />
Sets x Tempo x<br />
Recovery:<br />
Table 2: Core in Stabilization<br />
Redefi ning Your Core<br />
Light intra-abdominal pressure is required to assist in maintaining correct posture of the lumbo-pelvic-hip<br />
complex. Gravity will create a “buckling” force which the athlete must work against. The core musculature is<br />
therefore required to co-contract in a supportive manner.<br />
Prone Planks<br />
Horse Stance /<br />
Quadruped Poses<br />
Supine Bridging<br />
The trainer or coach can guide the athlete in adjusting their whole body positioning in a<br />
4-point, load-bearing, prone plank exercise. A dowel can be used as feedback for correct<br />
postural positioning (contacting back of the head, mid-thoracic and gluteals without<br />
excessive cervical and lumbar lordosis/curvature).<br />
Additional poses can also be used as described above. By lifting upper, lower or<br />
combinations of both extremities, rotational forces are created that should be resisted and<br />
controlled.<br />
Supine poses can be used to promote neuromuscular activation of the posterior core<br />
musculature. The trainer or coach, however, should still ensure that a neutral posture is<br />
maintained. The base of support can be manipulated to increase the exercise diffi culty<br />
(e.g., six points of contact with arms spread on the fl oor > three points of contact with arms<br />
raised).<br />
Movements are performed to establish muscular endurance or until control/form is lost. Develop time under<br />
tension up to 180 s (3 x 60 s) with isometric/static holds, resting 45 s between sets.<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 18
Core <strong>Training</strong><br />
Phase:<br />
Rules:<br />
Sample exercises:<br />
Typical Reps x<br />
Sets x Tempo x<br />
Recovery:<br />
Table 3: Core in Reactivity<br />
Redefi ning Your Core<br />
All exercises are performed in a proprioceptively rich environment and require the athlete to react repeatedly in<br />
order to correct and maintain changes in posture and alignment. Reactivity challenge and predictibility can be<br />
provided and progressed in several forms.<br />
Stability Ball Poses<br />
BOSU Balance Poses<br />
Partner Perturbations<br />
When an unstable surface is used, equilibrium reactions are required. Balance is<br />
constantly being challenged and high levels of co-contraction are initially required until<br />
positional awareness is heightened. Greater diffi culty can be achieved by moving the<br />
upper limbs or by throwing and catching light balls.<br />
<strong>Training</strong> eff ects from the stability phase are integrated and challenged within a<br />
reactivity environment. When strength and endurance exercises, such as push-ups, are<br />
later utilized, positional awareness and posture is then optimized.<br />
By manipulating the variable of predictibility, the athlete is required to respond to<br />
unexpected stimuli as the trainer or coach provides “taps” of varying direction and<br />
magnitude.<br />
Movements are performed to establish muscular endurance or until control/form is lost. Develop time under<br />
tension up to 180 s (3 x 60 s) with a combination of isometric/static holds and movement-based exercise as<br />
shown; rest 45 s between sets.<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 19
Core <strong>Training</strong><br />
Phase:<br />
Rules:<br />
Sample Exercises:<br />
Typical Reps x<br />
Sets x Tempo x<br />
Recovery:<br />
Table 4: Core in Deceleration<br />
Redefi ning Your Core<br />
These exercises involve the utilization of eccentric muscle actions which provide a training eff ect that promotes<br />
the ability to decelerate and control; all movements begin from higher velocity and should be brought to a halt<br />
quickly and under control at all times.<br />
Kneeling MB<br />
Rotational Catch<br />
Partner Towel Wrestle<br />
Barbell Roll-Out<br />
In a lunge kneeling stance the trainer or coach throws a medicine ball to the athlete<br />
requiring a catching action, and therefore a demand to control and decelerate the<br />
medicine ball momentum. The trainer or coach can stand further away or use a heavier<br />
ball as required to provide progression.<br />
This fun, interactive drill builds rapport between the athlete and trainer or coach. The<br />
core and global musculature work with the full spectrum of muscle actions (concentric,<br />
eccentric and isometric) while reactivity and corrective adjustments are made.<br />
Begin with a strong neutral lumbo-pelvic-hip position and retract and set the shoulder<br />
girdle with the head aligned with the spine. Allow the bodyweight to drop forward<br />
steadily without loss of posture to a range of motion that can be controlled and then<br />
return to the beginning position.<br />
6 – 12 reps, 2 – 3 sets with 60 – 90 s recovery between sets. The eccentric phase is the focus of these exercises as<br />
the various training implements are slowed and controlled. The fi nal position, where applicable, should be held<br />
momentarily to ensure good postural integrity, and that any necessary positional adjustments are made.<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 20
Core <strong>Training</strong><br />
Phase:<br />
Rules:<br />
Sample Exercises:<br />
Table 5: Core in Strength<br />
Redefi ning Your Core<br />
All exercises selected here are free-weight, multi-joint structural lifts which take us closer to our defi nition of<br />
functional. The athlete begins in a standing position and is required to generate moderate to large amounts<br />
of force from the extremities while the core musculature provides a solid platform from which movement can<br />
eff ectively and effi ciently occur.<br />
Cable Russian twist<br />
Cable Woodchop<br />
Deadlift<br />
In a standing pose, with knees soft, the lumbo-pelvic-hip in a neutral position,<br />
shoulders retracted and elbows soft, drive the cable across the body aggressively<br />
rotating through the trunk. This open chain exercise may be useful for simulating<br />
actions when working against opponents (e.g., in combative sports).<br />
Similar to the Cable Russian Twist, however a weight shift pattern in the frontal plane<br />
through the lower body can also be utilized to integrate the exercise with the upper<br />
body. Both low-to-high and high-to-low options can be used as deemed appropriate.<br />
This is a hip-dominant lift that requires the athlete to maintain the bar close to<br />
the body throughout, while driving aggressively into the ground utilizing a strong<br />
extension pattern from the knees and hips.<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 21
Core <strong>Training</strong><br />
Phase:<br />
Sample Exercises:<br />
Typical Reps x<br />
Sets x Tempo x<br />
Recovery:<br />
Overhead Squat<br />
Overhead Lunge<br />
Kettlebell Turkish<br />
Get-Up<br />
Table 5: Core in Strength (continued)<br />
Redefi ning Your Core<br />
Many variations of the squat exist with their use being prevalent in most strength and<br />
conditioning facilities with respect to athlete training and lower body hypertrophy,<br />
strength and power development. Overhead squats shift the athlete’s center of mass<br />
upwards and create an increased requirement for the core musculature to stabilize the<br />
spine and pelvis.<br />
The lunge utilizes a 1-leg movement pattern and creates a stability challenge at the<br />
hip, knee and ankle in the frontal plane as gross movement occurs in the sagittal<br />
plane. The torso, shoulders and head should be held upright and neutral while the<br />
unilateral nature of the loading above the head creates additional demands for the<br />
athlete.<br />
This is an excellent whole-body movement performed in all planes. The time under<br />
tension for the core musculature is extended per rep due to the number of phases (not<br />
all shown) required to complete the lift.<br />
Assuming the strength phase of a periodized training plan: 5 – 8 reps, 3 – 5 sets, with 3 – 5 min recovery. Utilize a<br />
controlled but urgent intent to lift.<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 22
Core <strong>Training</strong> Phase: Table 6: Core in Power<br />
Rules:<br />
Sample Exercises:<br />
Typical Reps x Sets x<br />
Tempo x Recovery:<br />
Redefi ning Your Core<br />
All exercises selected here are free-weight, multi-joint structural lifts which optimize our defi nition of functional.<br />
The athlete is in a standing position and is required to generate moderate to large amounts of force from the<br />
extremities at maximum speed, while the core musculature provides a solid platform from which movement<br />
can eff ectively and effi ciently occur.<br />
Olympic-Style Lifts and<br />
Variations<br />
Tire Sledgehammers<br />
Tri-Planar Kettlebell<br />
Lifts<br />
Variations of the Clean and Snatch lifts are classically used to develop muscular power<br />
of the lower limbs using a forceful and rapid triple extension of the ankles, knees<br />
and hips. These technique-intensive lifts should be coached by a qualifi ed Certifi ed<br />
Strength and Conditioning Specialist®. (An example of a Clean High Pull is shown.)<br />
This exercise demands a rapid and forceful fl exion and rotational force from the<br />
torso subsequent to loading of the anterior musculature. An important benefi t is the<br />
absence of the requirement for the antagonists (posterior muscles) to decelerate and<br />
slow the downward movement.<br />
Kettlebell training calls upon an aggressive “hip snap” and thus encourages strong<br />
activation of the posterior hip musculature of the core. Although rarely exploited, “triplanar<br />
kettlebell training” promotes the development of many desirable athletic traits<br />
that are highly functional (11). The forces of gravity and momentum can be utilized to<br />
enhance the effi ciency of energy recycling from the elastic soft tissues.<br />
Higher loading: 3 – 6 reps, 3 – 5 sets. 3 – 5 min recovery between sets. Lower loading: 8 – 15 reps, 2 – 4 sets.<br />
2 – 4 min recovery between sets.<br />
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 23