NSCA's Performance Training Journal | Issue 11.1 - Premier Fitness

Recommendations

Info

sport-specifi c conditioning Patrick McHenry, MA, CSCS,*D, USAW about the AUTHOR Patrick McHenry is the Head Strength and Conditioning Coach at Castle View High School in Castle Rock, CO. He designs the lifting and speed/ agility programs for all the weightlifting classes as well as works with the school’s 20 varsity sports. McHenry earned a Master’s degree is in Physical Education with an emphasis in Kinesiology from the University of Northern Colorado. He is a Certifi ed Strength and Conditioning Specialist® with Distinction with the National Strength and Conditioning Association. He is also a Certifi ed Club Coach with USA Weightlifting. McHenry has worked with athletes from youth to the elite-level in a wide variety of sports. He has presented at international and national strength coaches and physical education conferences. He is published in books, journals, internet manuals and videos. Keeping the Workout Fresh Variation is “the purposeful change of the program design variable assignments to expose an individual to new or diff erent training stressors,” (1). It is a key component to getting results and keeping individuals coming back. Variation can refer to sets, reps, training loads, or rest periods. Variation can also refer to the exercises performed by the individual within the weekly workout. The positive side for changing the exercises within the workout is that “the more exercises performed, the greater variety and stimulus to the system,” (5). The negative aspect of changing up the workout is that too much change will confuse the individual and not produce the desired outcome; not enough variety and they will become bored or complacent. An easy-to-use, helpful tool for keeping variety in a program while maintaining the results is to develop a “notebook” of exercises that allows you to quickly substitute one exercise for another in an organized, effi cient manner. There are many ways the notebook can be arranged depending on how the workout is designed. If the program is laid out by body part then list the exercises for each body part (i.e., shoulder, back, chest, quadriceps, and hamstrings). By listing each specifi c muscle group then you know that one lift can be exchanged for another while focusing on a specifi c area. Another way to arrange a notebook is by the type of exercise that is performed (i.e., full body, upper body, lower body, shoulder rehab). Whichever method is chosen, make it fi t the needs of the individual. When designing programs, research shows that a heavy day and light day should be included in the workout (1). Having heavy days early in the week with the basic “core” lifts allows the individual to add a little more weight because they are fresh. The lighter days later in the week are a perfect time to use the “alternate” exercises because many times individuals are tired. Changing the exercises manipulates the workout so that they have to lighten up the weight to perform the lift correctly. If lower body is worked on Monday, then a “core” exercise, such as the back squat, would be performed. On Wednesday an “alternate” for the back squat can be the front squat, or a front spilt squat depending on the individual’s training level. The “alternate” exercise requires the individual to lighten up naturally and yet, it is still challenging. There are several benefi ts to adding variety in the workout. One method for altering a program is performing diff erent exercises to develop the same muscle (6). To develop a wide variety of exercises, start out with the basic lifts (Tables 1 and 2). Next, look at the variables that make up the lift including foot placement, body position, implement used, speed of movement, or machine. Putting all the information into a table is an easy way to track data and read it when needed. The following steps will help you develop a list, or table, of exercise variations. Step one: Choose the core lifts that will be the base for the exercise program. Squat, bench press, incline press, and military press, are common “core” lifts. Step two: If it is a lower body exercise, decide on the various ways the feet can be placed. For an upper body exercise the feet can be on or off the ground. Upper body exercises can be performed from a standing, sitting or prone position. Step three: What implement will be used to perform the exercise? It could be a bar, dumbbell, sandbag, kettlebell, medicine ball, or plate (2,3,4). Step four: How will the implement be held? Some options are in the front of the body, on the back, overhead, or next to the body. Step fi ve: What speed will be associated with the movement? Some examples are same speed up/down, slow on the way down, explosive on the way up, pausing at the bottom, or shrugging at the top. Step six: Is there a machine that can take the place of the free-weight exercise? Step seven: Can two exercises be combined? For example, when performing a dumbbell bench press, stopping at the top then transitioning into a dumbbell fl y. nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 10
sport-specifi c conditioning Table 1: Example of Varying Squat Exercises Feet Position Stable Staggered Squat One leg on box, one leg on ground Keeping the Workout Fresh One leg on bench, one leg on ground Bar Position Back Front Overhead Zercher (hold on arms) Dumbbell Next to side On shoulders Overhead Other Implement Sandbag Plates Kettlebells Medicine ball Chains Speed Same speed down/up Slow down/ explode up Pause at bottom Machine Smith machine Leg press Table 2: Example of Varying Bench Press Exercises Bench Body Position Feet fl at Feet up Standing Grip Normal Wide grip Close grip Implement Bar Dumbbell Plate Sandbag Kettlebell Speed Same speed down/ up Pause on chest Negative slow down, quick up Machine Smith machine Cross-over cable Free motion Combination DB bench to fl y DB push-up to side raise The use of variety in exercise selection will keep the workout fun, eff ective and progressive while ensuring the desired results. With the number of diff erent exercises, scientifi cally proven equipment, and the proper use of program design, any program can incorporate variety. The key is the objective of the program. Make sure the lifts meet the desired outcome and this will guarantee results and prevent wasted time in the gym. � References 1. Earle, R, and Baechle, T. Essentials of Personal Training. Champaign, IL: Human Kinetics; 362–389, 2004. 2. Hedrick, A. Dumbbell training for football at the U.S. Air Force Academy. Strength and Conditioning Journal 20(6): 34–39, 1998. DB push-up to rotation Shrug at top 3. McHenry, P, and Raether, J. 101 Sandbag exercises. Coaches Choice; 1–151, 2009. 4. Sell, K, Taveras, K, and Ghigiarelli, J. Sandbag training: A sample 4-week training program. Strength and Conditioning Journal 33(4): 88–96, 2011. 5. Torcolacci, M. Rethinking strength training for throwers. Strength and Conditioning Journal 15 (6): 47–52, 1993. 6. Yessis, M. The key to strength development: Variety. National Strength Coaches Association Journal 3(3): 32–34, 1981. nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 11
Page 1 and 2: NSCA’s Training Journal Performan
Page 3 and 4: table of CONTENTS 6 14 4 10 persona
Page 5 and 6: personal training for performance T
Page 7 and 8: tic activity and thereby reduced bo
Page 9: 21. Lapidus, L, Bengtsson, C, Larss
Page 13 and 14: training table However, for certain
Page 15 and 16: Core in Reactivity The core muscles
Page 17 and 18: Core Training Phase: Table 1: Core
Page 19 and 20: Core Training Phase: Rules: Sample
Page 21 and 22: Core Training Phase: Rules: Sample
Page 23: Core Training Phase: Table 6: Core

NSCA's Performance Training Journal | Issue 11.1 - Premier Fitness

Create successful ePaper yourself

Delete template?

Save as template?