When we think of strength and power activities we also need to think about proper nutritional intake. Every athlete needs to focus highly on their diet in order to perform within their expectations. It is a very important part of performance enhancement and recovery. Dieting can easily become complicated when overthought, however, generally speaking, having tight control over your macronutrients is key. High performing athletes should always make sure that 55-60% of their daily energy intake are clean carbohydrates, 15% from animal derived proteins and 25-30% from clean fat intake. These percentages can be distributed throughout the day by frequent meal servings and snacks in between meals.
Carbohydrates are the number one source of energy in the body, which is why the quality of which one’s you are eating is so important. When dieting, always try to focus on eating less processed sugars and heavily starchy foods. Try to substitute more fruits, vegetables, or whole grains in big portions to help curb cravings. Blood glucose levels are important for better performance in the gym and on the field, so try having some fruits or mineral induced drinks about an hour before exercising instead of drinking caffeine or sugar. Athletes that want to gain weight should focus on a caloric surplus: intaking more than you’re expending in energy. If losing weight is your goal, you’d want to be in a caloric deficit: expending more energy than you’re intaking. But remember - don’t starve yourself!
Proteins, formed by amino acids, are the building blocks of the body. Therefore, proper protein intake leads to faster recovery and better gains. When dieting, focus on getting proteins derived from animals/dairy products. For athletes with different lifestyles who focus on plant based proteins, supplementation may help with getting more complete proteins: proteins that carry more essential amino acids. When training, the timing of protein intake is very important. Having a light source of protein 30 minutes before and after exercising will help with proper muscle growth and recovery. Athletes that have hypertrophy goals should be very wary of their protein intake timing and serving size (0.9 - 1.8g of protein per pound of body weight), however, for strength maintenance and recovery, about 0.7 - 0.9g of protein per pound of body weight post training is recommended.
Lastly, fats, also known as the energy storer, are very important for the body. Fats are broken down into three types (monounsaturated, polyunsaturated, and saturated). Monounsaturated fats are found in olive oils, peanut oils, and avocados. Although labeled as fats, these fats are considered healthy for intake up to about 15% on a daily caloric scale. Polyunsaturated fats are found in nuts, seeds, salmon, tuna, and corn. They can be great options to implement into your diet up to about 15% on a daily caloric scale. Saturated fats are found in animal products such as dairy, beef, and poultry. Generally speaking, saturated fats are most likely to be naturally in your diet. However, it’s only recommended to have up to about 10% of these kinds of fats on a daily caloric scale.
Now, there is one more type of fat that all populations should be wary of… and that’s the big ol trans fat. Everyone loves trans fats. The packaged cookies and chips, candy, fried food, fast food, huhh love it!!! BUT, stay away from it!!! Unless you want a first class ticket to diabetes, cholesterol, or other chronic diseases later on in life.
Coach Andy Louis and Coach Katie Sailer
One of the most frustrating things I hear coaches asking their teams to do is jogging during their off-season conditioning. Traditionally, coaches say to run a mile, then build up to two, or something along those lines. And, at the beginning of training camp, they do a “conditioning” test that uses a long, slow run as a barometer of conditioning. In actuality, this is one of the worst things you can do for performance.
The vast majority of sports value explosiveness, agility, top end speed, and maximal outputs. I call this “moment of truth” sports. Think of baseball - it’s all about how much force you can create at one, singular moment: hitting or throwing the ball. The same is true in most sports - in lacrosse, how quickly can you make that cut and fire off the shot? In football, how quickly can you get to the spot and then explode through the tackle? In soccer, how well can you manuever the ball through traffic then drive your leg through the ball? Perhaps they aren’t as singular as baseball, because they require a bit of movement before the “moment of truth” but they still require what we call anaerobic capacity.
Anaerobic capacity helps us fire up our maximal strength and power movements. And this is how we need athletes to condition for their sport. A good example would be sprint intervals - burst for eight seconds, then rest for, say, twenty two. Then, repeat that pattern for, say, five minutes. As that is easy, extend the time, so repeat the pattern for ten minutes, then twelve. We can also decrease the rest period, provided the athlete is still sprinting during the work period, so instead of a 8:22 ratio, we can go 10:20, then 12:18, etc. Alternatively, we can introduce resistance, so add a sled or parachute, and keep the pattern going. In this way, we simulate the demand of our sports. Think of soccer, where an athlete bursts for 5-10 seconds, then slows down to a light jog, walk, or perhaps even pauses all together. This pattern is the same in lacrosse, football, field hockey, and most team sports. Baseball and softball have an even more stark interval, where rest periods are very long and active periods are sometimes less than a second.
If you want to train for performance for your sport, don’t go jogging. As we’ve just noted, that’s a terrible simulation of the needs of your sport. Even more importantly, jogging may actually be HURTING your performance.
Jogging uses a lot of slow twitch muscle fibers, portions of the muscle that don’t create much output from a strength, power, or speed perspective. They are designed to use minimal energy, creating an efficient way to move for a long time continuously. We all have slow twitch muscle fibers, as well as fast twitch. We’re all born with some proportion of slow twitch to fast twitch fibers. What we need to realize and apply is the fact that we can change that proportion, and train our body to be more effective at one type of twitch over the other. If we do a lot of fast twitch movements, we can help ourselves be more explosive and “twitchy,” but if we do a lot of slow twitch movements, like jogging, we can quite literally train ourselves to be slower.
If you look at olympic sprinters, they’re massive. Immensely strong and powerful, shredded with muscle, and the ability to impart a great deal of force at that moment of foot contact with the ground. In contrast, you can look at olympic marathoners, and see a very different type of athlete, one that has trouble creating significant ground force in a sprint or explosive movement. This is partially what they are genetically better suited for, but also a result of their training. They have taught their bodies to work in slow twitch or fast twitch environments, and their body has adapted to that demand. So, an athlete who needs to play in a fast twitch, anaerobic, explosive sport, like most team sports, actually trains themselves to be slower by running long distances. Additionally, jogging does have a high prevalence of overuse injuries due to the repetitive nature.
So the final question is: why jog? There aren’t many groups who I would recommend jogging to, but there are some. The first group are people who participate in endurance sports. Since they are indeed working in long, limited explosion sports like cross country, then jogging makes sense. The second group is people who run for fun and who don’t need conditioning for another specific sport. If someone simply enjoys taking a long run, then they should continue to enjoy it. It’s still a good exercise, strengthens the heart, and improves overall health. And while yes, I do believe there are much better exercise regimens, if someone enjoys it and is working out for their long term benefits, then by all means, go take a jog.
Strength and conditioning in sports is highly beneficial for athletes in order to see better results. Sports training will implement the different fundamental movements required when performing in the sport you compete for. When we take a look at sports such as baseball, basketball, lacrosse, & football, they all live in the rotational, power, max strength, & speed realm, requiring great control of your body while moving either on a linear plane or lateral plane. Now, if you neglect training those aspects, you may be hindering your peak performance potential.
In strength and conditioning, we break it down into many different segments of fundamental movements that target speed, plyos, agility, maximal power output, strength, and muscular endurance. From each of those segments we go further to pinpoint the athletes fundamental pattern imbalances through a biomechanical integrity analysis then we address the imbalances through correctional exercises that help the athletes to progress. Then based on the sport we’re working with, (ex: track and field) the athlete will have a speed/ agility/plyos section training the movements done in their sport such as a “half kneeling band resisted start” which focuses on the acceleration aspect of sprinting. Then we’ll move down to strength and muscular endurance based exercises after the speed training. In other cases if we’re training a football athlete (ex: Quarterback), we’ll need to address all his shoulder mobility and scapular strength and we’ll have to make sure to add a triple flexion variation for power output, and both anti-rotational and rotational exercises in both power and strength section.
In all, athletes must not neglect doing strength and conditioning for their particular sport because it is tailored to help them improve wherever they’re lacking for better performance.
Coach Andy Louis
Coach Tyler Curtin
When we think of training the core through functional movements, it means we’re targeting that muscle group in the way it is supposed to work to stabilize the body either from a standing position, pronated, supinated, and seated position. There are various functional exercises that hit the core with just the right intensity when performed with proper form. Exercises such as a pallof press challenges the core from an anti-movement point, stability plank circles work the core both linear and rotationally and these can be great examples of functional core work. Functional core exercises emphasize both endurance and strength.
Aesthetic core work involves more isolation of the muscle group while doing a fixed movement. Doing aesthetic core training emphasizes size and strength more. The exercises options vary on which specific parts you want to target. Ex: Seated Crunches, Leg raises, Decline crunches, side planks.
As an athlete, functional core training is more beneficial because it simulates the way we move throughout performance. A weak core will increase the injuries to lower backs due to lack of core muscular endurance.
In the digital age, with endless information available at our fingertips at all times, how do we make sure we’re following the right path to improvement in our training program? The truth is, that immediate information isn’t always a good thing. It’s led to what I’ll call “copycat training,” where an athlete sees something cool on social media or after a google search, and decides to copy whatever that model is doing. Here’s a few thoughts on copycat training:
1. Each person’s body, goals, and training capabilities are different. Copying what you see someone else do is doing what is right for someone else, not necessarily what is right for you. From an even higher perspective, there’s no guarantee that what they’re doing is even right for them.
2. Many young athletes look to copy their favorite professionals. But, kids are not just little adults. You can’t just pick all the same lifts and try to max out like you see your favorite professionals do. Professionals generally have a much higher degree of neuromuscular control and stability, which plays a role in their ability to effectively do advanced training programs. Most developing athletes are not ready for much of what they see their favorite stars doing.
3. Social media is unregulated, meaning anyone can post anything. If some random workout junky calls themselves an “expert” and posts a bunch of exercise instructional videos filled with terrible advice, there is no oversight for that page. And, if the host of that page is a good talker and looks good doing those exercises, chances are that he or she will get followers and seem credible, even if the content is inaccurate.
4. Just because an athlete looks good doing a move, doesn’t mean that’s the move that made them good. I see this one all the time - someone who is very athletic does a drill, and looks good doing that drill, so viewers think that the drill is what made him or her good. Truth be told, a good athlete can probably make most plyometric drills look impressive and fast, but they didn’t do that drill alone to get good. Imagine an elite soccer player doing a 3-cone agility drill - they might look fast, but that drill isn’t what made them fast, and if a younger athlete just does that drill, they probably aren’t going to get the results they want.
Ultimately, copycat training presents the same issue that anecdotal evidence does - limited sample sizes from uncontrolled studies often create misleading conclusions. Take, for instance, the example of the 90-year old smoker. You might know someone, who at age 90 continues to smoke, and has no history of lung disease or other health issues. From that small sample size, you might draw the conclusion that smoking doesn’t create health issues. What you might not see if you’re looking at that one example is the larger abundance of truly empirical evidence that shows us that smoking does, in fact, have associated health risks. Looking at the way one person or a few people train acts much the same way - it isolates one anecdotal story in lieu of actual research or data, and misses the big picture.
If you want a truly good training program, you need one that takes into account your own biomechanical integrity, training experience, goals, injury history, etc. Social media and google are terrible places to get a training program from, as they can do none of those things. In fact, even if you are going to a personal trainer or participating in a team program, if your training regimen doesn’t include those items or more to individualize to your needs, then your program is coming up short.
Generally speaking, the body is made to handle various movements, whether it is fundamental or something new that it has to adapt to. It is composed of over 500 muscles for these movements and these muscles are broken down into prime movers and stabilizers.
The stabilizers are always activated based on which position your body is at; even at rest they are still working. The prime movers, on the other hand, aren’t always active. Their main functions spend a long period of time not being used. When muscle groups aren’t being used frequently, less heat and blow flood runs through them, which makes them tighter or less flexible, and more prone to injury.
When we think about exercising, both the body and heart have to be prepared before entering bouts of stress. Therefore, running through some fundamental active warmup helps the body get more flexible from the increase in blow flow, increase in body temperature, and increase in oxygen. As the heart rate increases, the oxygen load increases in the bloodstream, allowing the muscles to better handle tension as they contract and relax - thus preventing potential injuries.
A good active warm up can also serve as a great pre-workout that mentally prepares you for your session.
Your body is composed of two types of muscle fibers that have very specific functions for fundamental movements. These fundamental movements require stabilizers and prime movers.
Starting with type 1 muscle fibers, also known as slow twitch muscles fibers, whose main functions reside in stabilizing the body. They’re composed of smaller motor neurons and are thinner, which makes them produce less force in a given time frame. However, they are highly dense with capillaries and mitochondria which provide lots of oxygen and ATP for better endurance. When you take a look from a training perspective, type 1 muscle fibers are mainly utilized for low intensity, endurance based exercises, and rely on receiving energy mostly through the aerobic system pathway, which cycles after 2 minutes of activity and beyond. A 50 meter sprinter cannot rely on type I muscle fibers to win; he or she will have to focus mainly on explosive power output done by type II fibers. However a 5K runner will mostly rely on slow twitch fibers and needs a lot of endurance training to effectively get their type I fibers fit for performance.
Type II muscle fibers, also called fast twitch fibers, mainly reside in the prime movers and large muscle groups. The fast twitch fibers are the source of maximal power and strength output. The fast twitch fibers have bigger motor neurons and are thicker. Once you understand the Energy system pathways (ATP-CP, Anaerobic Glycolysis, and Aerobic), you can easily break down how the muscle fibers are recruited for use. Fast twitch fibers have low endurance capacity due to the fact that they rely on receiving energy through the ATP-CP system that runs cycles every 5-8 seconds. That system is fast at generating force but also has a low ATP production rate. Thus when doing an explosive exercise like plyometrics or when doing a strength based exercise, the fast twitch fibers are the ones generating all the force needed. That is also why the repetition range stays low when you’re training for maximal strength.
Much of the population that participates in a training program does not know the difference between strength and power. While it is true that most of these individuals understand there is a relationship between strength and power, many of them may not be able to put their finger on exactly what that relationship is.
Strength is a measure of how much force is put into an object - essentially this measures how much weight you can move within a given movement pattern. If you have taken a physics class, you may recognize Work = Force x Distance. In a sense, strength is a measure of how much work you can do. We are measuring how much weight you can move throughout a given movement pattern.
Power, on the other hand, is a function of strength. In a strength and conditioning program, power can be thought of as Force x Distance / Time. Power measures how much of your strength you are able to recruit, over a given amount of time. Power can be associated with explosive movements or lifts, such as box jumps, hang cleans, or med ball scoops/throws/presses. It is extremely important to remember the explosive piece, and that power exercises are implemented with the intent to increase our rate of force development - which essentially means how fast our muscles can contract to reach a desired force output.
Some athletes may notice that their power block is always positioned near the beginning of their workout. This is on purpose, as it should be. It is vital to perform power movements before going on to strength work. This will allow the athlete to put maximal effort into their power movements, which will return the most benefit. In addition, if strength exercises were performed before power exercises, we would be limiting our power output. We would not be able to jump as high or cut as hard, which could be potentially dangerous for the athlete. Power exercises are to be done at the beginning of a workout, with strength exercises to follow.
Strength and power are both essential pieces to being a complete athlete. In theory, the higher your strength level, the greater potential for your power output. It is important to be strong as an athlete, but it is also just as important to properly develop power as an athlete, as this will help us run faster, jump higher, and cut harder.
Generally speaking, there aren’t very many bad exercises. However, there are a few moves we avoid at all costs. To be clear, this doesn’t mean the exercise that causes these moves are bad - it means the individual isn’t ready for the exercise, or the exercise is being performed badly.
Big Thing to Avoid #1 - Spinal Flexion
We joke sometimes that the only rule in our space is “Back Flat.” Being able to maintain a flat back (a neutral spine) is crucial to maintaining long term back health, and is also an indicator of hip function. For those who perform a deadlift or squat and end up curving their back at the deeper points of the exercise, we know that they are at a very increased risk of injury, potentially major injury, to their spine. That curvature also means they are substituting spinal movement in place of hip function, or in other words, because they can’t get their hips to tilt or hinge anymore, they curve their back. So, not only are they at an increased risk of injury, but they also aren’t getting the desired benefit from the exercise. The deadlift, for example, is a hip dominant exercise, meaning that it strengthens the glutes through extension. But, for someone who goes into spinal flexion, they aren’t really strengthening their glutes anymore (or at least not as much), they are using their lower back instead. Increased injury risk and decreased benefits lead to the obvious conclusion: avoid spinal flexion at all costs.
The reasons for spinal flexion can include:
1 - Simply not knowing the exercise properly yet, in which case we need to regress and teach the exercise before loading
2 - Lack of pelvic control, meaning we need use simpler exercise substitutes while we develop pelvic control
3 - A lack of strength, where an athlete is capable of doing the movement properly, but is just loading too heavy. As coaches, it’s important to make sure we train the athlete’s performance, not his or her ego
Big Thing to Avoid #2 - Anterior Glide
Anterior glide is when the head of the humerus pushes forwards to the front of the shoulder joint. The shoulder is a highly complex joint with a variety of functions and a huge range of motion. However, there are positions it can get into that don’t really serve to keep the shoulder healthy. If you imagine an athlete trying to lift their elbow up behind them and the upper portion of the arm tilts forwards, pushing the shoulder forward, you might be imagining anterior glide. This is dangerous, particularly for overhead and throwing athletes, as it puts a lot of pressure on the labrum and the musculature of the shoulder joint has very little leverage to help. A common exercise where we’d see anterior glide is the “dip,” one of the few exercises I find to be bad for everyone. Another example of anterior glide is when the barbell bench press is performed poorly, and the shoulders round forward. Causes of anterior glide are generally neuromuscular patterning, meaning it’s not as deep of an underlying issue for most athletes like spinal flexion is, it’s more about teaching, in which case we’ll eliminate most or all of the load, fix the motion, and then go back to the loaded exercise. We do, however, avoid barbell bench presses for overhead or throwing athletes, and athletes who have a history of shoulder injuries, and instead substitute dumbbell bench press. The ability to rotate our hands when using dumbbells means that the dumbbell bench press has a far lower risk of anterior glide than the barbell variation.
Big Thing to Avoid #3 - Valgus Shift
A valgus shift refers to when the knee sits inside of hip and ankle, commonly referred to as “knock-kneed.” This movement is more common in females than males due to anatomical differences, but equally dangerous for both. Generally, a valgus shift occurs through the early stages of knee and hip flexion when the athlete lacks either ankle mobility or strength in the external rotators of the glutes. The valgus shift, repeated over and over, can lead to lots of knee pain and injuries, including tendinitis and eventually, in extreme causes, ligament injuries.
The root cause of the valgus shift lies at the hip or ankle, which means when an athlete begins to feel the effects of the mistake, it is generally treated incorrectly. Let’s say an athlete has weak glutes, which means the femur rotates internally early during the squat, and creates a valgus shift. If that athlete begins to have knee pain, they go to the doctor and get prescribed physical therapy for their knee pain. The therapist then treats the knee pain, and when the knee feels better, they return to normal activity. But, the issue of the weak glutes remains, and the valgus shift continues, and the knee pain returns. This is a common refrain in sports.
To address the valgus shift, we need to do two things
Most non-contact injuries are preventable. They are really just the accumulation of movements done incorrectly until the tissue or joint eventually breaks down during a motion it should be able to complete. We see the player make a sudden cut on the field and the knee gives out - this isn’t a “freak” thing or an example of the cleat getting stuck in the turf. This happens when maybe a valgus shift has gone uncorrected for years, until it causes catastrophic injury. This happens with spinal flexion and anterior glide as well - years of built of dysfunctional movement, unaddressed by coaches, leads to serious injury. We prioritize correcting movement to prevent these injuries well before they occur.
Most individuals that participate in a training program are dedicated to tracking their progress throughout the program, which is generally monitored by strength gains. Many will find that increases in strength are easy to come by during their first couple months that they participate in a training program - whether that be for athletic performance, bodybuilding, or powerlifting. However, many of these same individuals will become frustrated when the progress begins to slow down, and eventually, in some cases, plateau.
Many athletes can become discouraged by this, however, it is important to keep this in mind; this is not a bad thing, it just means your body has adapted to the current training program you are partaking in. The beginner gains that your body has made have come from increased muscle fiber size and learning new movement patterns/becoming more efficient in those patterns. It is anticipated that athletes will hit this plateau at some point, and it is at this point in which exercise variability becomes important.
At this point, a strength & conditioning coach will make appropriate adjustments to the athlete’s training program. This may mean progressing the athlete's movements to a more advanced movement pattern, if it is safe to do so, or modifying the rep scheme that the athlete performs, usually meaning a higher intensity (heavier weight, lower reps). However, this can also work the opposite way, swinging the athlete into a hypertrophy phase, in which case they would be doing moderate intensity lifts with a higher rep scheme. These are just two of many tools that can be used to push an athlete through a plateau.
It is important to periodically modify your training program, as well as communicate with your coaches about your progress, and how you are feeling as an athlete. Plateaus will happen from time to time, however if you are having trouble breaking through that next plateau, it may be time to evaluate your training program as a whole, and make the necessary adjustments.