AthleteFIT - Functionally Integrated Training
Functionally Integrated Training
In the past, we have put up several posts on ACL injury, rehab and risk reduction exercises, but I ran across a summary of research articles (Serpell, Scarvell, et al 3160-3176) compiled in the NSCA’s Journal of Strength and Conditioning Research that I wanted to break down for you. The following is a brief breakdown … Read More >
During the first week of November and the first week of June we start our Off-Season Program with our soccer players. We understand that some of them are still playing as the season tends to run year round, but this time is as good as any to set things up, build a base and refocus … Read More >
Studies have shown that resistance training improves the muscles ability to generate force, but there is much less evidence showing that this improved ability can be transferred into improved performance such as vertical jump, short sprint speed and other high velocity skills like throwing or kicking. However, if the players in a strength training program … Read More >
Throwing med balls always seems to go hand in hand with power training. Exercises like shot tosses (pictured in the video below), scoop tosses, crunch throws, jump throws, chest passes and partner variations (mb tennis) have been used in our programs for years.
These activities build power in several ways:
Coordination: concentric synchronization of the lower body … Read More >
This fall, as usual, we were focused on peaking verticals with our volleyball players, improving game based speed with our soccer players, broadening a base of strength with our basketball players and progressing all our athletes through a levels based structure designed to elevate all aspects of their game. As we go through our final … Read More >
There are times in training where we may want the athlete to ‘feel’ the activity in a particular area. When doing isolated exercises (leg extensions, calf raises, biceps curls, etc.) this is pretty easy to do, but when it comes to compound exercises (leg press, bench press, lunges, etc.) this is sometimes difficult. A recent … Read More >
Often, when discussing training exercises that give us the most bang for the buck in vertical power training, the list doesn’t get too far beyond the Olympic lifts (clean/jerk and snatch). And there is no disputing the fact that these two or three lifts deliver results, but the problem with these lifts is centered around … Read More >
Many programs use variations of counterbalanced movements to allow their clients to go through greater ranges of motion. Some of these exercises include wall squats, squats with arms extended in front of the body, single legged activities, etc. Studies are suggesting that squatting with arms extended holding dumbbells is recommended for increasing the dominance of … Read More >
How much time do you typically allow for ‘stretching’ before strength training sessions? What stretches, or type of stretching should we do? The strength and conditioning industry has many different ideas on if, when and what type of warm ups work best. Some studies point towards a 15-20 minute ‘dynamic’ warm up, while others show … Read More >
Before every jump an athlete performs, there is a quick lowering (eccentric) motion followed by a transition from lowering to rising (amortization phase). Several recent studies have suggested (and our observations over the past 15 years suggest the same), that increasing ones ability to overcome the eccentric and transition phase more rapidly can improve the … Read More >
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