1. Closed Kinetic Chain (Ground-based) Exercises

MosAdd Newt sports are played with the feet on the ground. Sports skills are initiated by applying explosive force with the feet against the ground. Utilize closed kinetic chain (CKC), or ground-based exercises, and drills such as the squat, clean, snatch, push press, jumps, and sprinting in your program. The more force you can apply to the ground, the faster and more explosive you will be.

2. Compound (Multiple Joint) Actions

Your program should possess exercises that involve multi-joint actions to improve performance. Sports skills require multi-joint movements timed in the proper neuromuscular recruitment patterns. Otherwise, you will have no coordination or ability to generate force. Core lifting exercises, such as the snatch, require joint actions at the hips, knees, ankles, shoulders, and elbow to collectively work together as a unit to generate explosive force. Start by combining basic barbell/dumbbell movements (squats, presses, rows, and deadlifts) with explosive movements (cleans, snatches, and plyometrics). Isolation exercises, such as biceps curls, may help improve appearance (bodybuilders), but athletes need to concentrate on compound actions to improve performance.

http://www.flickr.com/photos/stevewhite/

3. Three Dimensional Movements

Sports skills involve movements through all planes of motion simultaneously. Your program should improve functional (useful) strength with exercises that approximate these skills. Only free weights allow movement in all dimensions of space simultaneously. This makes the transfer of strength and power easier to merge with the development of sports skills. Machines limit strength and sports skills development. When using free weights, the muscles regulate and coordinate the movement pattern of the resistance, while machines us lever arms, guide rods, and pulleys to determine and guide the path of movement. You want development and peak performance? Use free weights, NOT machines!

4. Train Explosively

The amount of force required for a given activity is regulated by the use of two different types of motor units found in the body: fast twitch (type II) and slow twitch (type I). Each varies greatly in their ability to generate force. A fast twitch fiber can generate four times more force than a slow twitch fiber. Power sport athletes (football players, weightlifters, sprinters, etc.) should be more interested in developing fast twitch, while endurance sport athletes (cross country runners, cyclists, triathletes, etc.) should focus on developing slow twitch. Training explosively with free weights allows more fast twitch muscle fibers to be recruited and in return improves an athlete’s performance potential.

5. Progressive Overload

The load or amount of weight lifted for each exercise is the most fundamental component of a training program. The application of the load has a critical impact on maximizing results and minimizing injuries. Overload happens when the body responds to training loads greater than normal. The overload causes the muscle tissue to go into a catabolic state or break down. The body then adapts, through good nutrition and rest, by compensating through the development of strength, endurance, and hypertrophy. Intensity and volume are the key factors used to progressively increase the overload. The use of heavier loads increases the intensity. Adding more repetitions increases the volume. Each method causes specific body adaptations. Increased weight with low repetitions develops strength and power, while increased repetitions with low weight increases endurance and hypertrophy.

6. Periodization

Periodizing an athletic performance training program breaks the routine down into phases which involve different combinations of volume and intensity. Each phase translates into different responses by the body. Your offseason training program should progress from high volume/low intensity (higher repetitions/lower weights) to low volume/high intensity (lower repetitions/higher weights). This will ensure that you will be at your absolute strongest and most explosive state of conditioning at the start of your competitive season.

7. Split Routine

Splitting your routine simply means working different muscle groups on alternate days. For example, train the upper body on Mondays and Thursdays and the lower body on Tuesdays and Fridays. This allows half of the body to recover and rebuild while you train the other half. This method allows you to train each muscle group twice per week as well as receive at least two full days of recovery.

8. Hard/Easy System

You will make more progress over a longer period of time if you do not train at maximum loads at every workout. The Hard/Easy System eliminates overtraining, mental burnout, and central nervous system (CNS) overload. This method allows for one high intensity (or max effort) workout a week per muscle group. The other workouts are lighter workouts which are often referred to as dynamic effort or volume workouts. For example, Mondays can be max effort upper body workouts (heavy day) with Thursdays being the dynamic effort upper body workouts (light day). Tuesdays can be the dynamic effort lower body workouts and Fridays are the max effort lower body workouts.

9. Specificity of Training

The primary objective of conditioning is to increase your energy and work capacity to improve performance. Many coaches and athletes are confused or misinformed on how to implement proper conditioning. For example, I always see football coaches forcing their players to do long distance running because they believe it will improve their conditioning for the fourth quarter. When was the last time you ever saw football players jogging long distances during a game? When specificity is applied to conditioning, it refers to training your body and energy systems the same as they operate during competition. Your drills should always simulate the intensity, duration, and game-like actions of your respective sport.

10. Interval Training

Interval training is defined as work or exercise followed by a prescribed rest interval. The work/rest intervals must meet the specific conditions of your sport. For example, the work intervals for football players must be 3-8 seconds in duration with the periods lasting approximately 30 seconds. Basketball players should follow a 1 to 1 work to rest ratio. If the drill last 15-20 seconds, then the rest interval should be 15-20 seconds. Do not shorten the rest intervals! If the rest period is too short, the amount of energy is not sufficient to meet the demands of the next maximum intensity effort. This will result in a reduced force output which will carry over to inefficiency during competition.

Now, what are you going to do?

CAS

Chuck's got your back!

Chuck Steward–Has been involved in the athletic performance/fitness industry since 1996 and have trained countless athletes and clients ranging from ages 5 to 82 years old. He has a B.S. in Kinesiology from Midwestern State University in Wichita Falls, TX where he was a member of the football, Olympic weightlifting, and rugby teams. Currently, Chuck is a member of the Weatherford Bullets. You can catch up with Chuck on his training blog at www.CATPerformance.blogspot.com.

So where do these myths…*cough* EXCUSES *cough*…come from? The bottom line is that many people do not like doing squats because they are a very taxing exercise both physically and mentally. They create a challenge that most people do not wish to face. So, naturally, people will generate excuses in order to avoid or eliminate squats from their regular routine altogether. But make no mistake, squats are the king of all exercises! Let’s discuss the benefits of squatting:

• Squats work all major muscle groups which increases the body’s natutal testosterone production, leading to increased hypertrophy (muscular growth).
• Because many muscles are used when performing squats, more calories are burned. Which, of course, is beneficial for those looking shed weight.
• Squats increase overall hip, knee, and ankle strength & flexibility.
• Squats are one of the best exercises for increasing core strength due to the rigid nature one must maintain within the erector muscles that control the spine during the the movement.
• Squatting increases force production for explosive movements such as Olympic weightlifting, jumping, and sprinting.
• Expect an overall strength increase in other exercises from doing squats. In other words, one can improve their bench press by regularly performing squats.
• Squats improve joint health and stability in the spine, hip, knee, and ankle. Quite contrary to the “myths”, indeed. When performed properly, the triple extension nature of the squat is a functional (natural and useful) bodily movement. Unnatural curvature and compression on the spine occur when the lifter fails to maintain rigid or “tight” erector muscles during the exercise. Harmful shear forces placed upon the knees’ patellar tendons take place when the lifter pushes the the knees too far past the toes during the eccentric (downward) phase of the exercise. Instead, the lifter should focus on pushing the hips back and keeping the shins perpendicular to the floor during the descent.

Low Back Squat

This diagram illustrates the three basic variations of squats: the front squat, Olympic high-bar squat, and the low-bar squat. Changing the bar placement places different demands on the body, which nearly makes them three completely different exercises. As you can see, the front squat (left)does not require as much flexion of the hips which places more stress on the quadriceps. However, because of the lower bar placement when performing a low-bar squat (right), the hips are forced into a deeper flexion. The Olympic high-bar squat (middle) is a nearly a perfect blend of the former two techniques. Personally, I like to incorporate all three styles into my program for a well-rounded approach.

As explained before, whatever truths granted to the squatting “myths” and/or excuses are credited to poor technique. These myths are easily debunked when utilizing proper form. Squats are an essential exercise and should be incorporated into all athlete’s training routine. I often tell clients and listeners, “If you ain’t squattin’, then you ain’t liftin’!” I believe in always using the four basic & essential barbell and dumbbell movements (pressing, rowing, deadlifting, and especially SQUATTING) accompanied with explosive exercises (Olympic lifts and plyometrics) as the foundation of any good resistance training program for athletes. If you are not incorporating squats into your regular training routine, then GET RID OF THE EXCUSES AND START NOW!

Now, what are you going to do?

CAS

Chuck's got your back!

Chuck Steward–Has been involved in the athletic performance/fitness industry since 1996 and have trained countless athletes and clients ranging from ages 5 to 82 years old. He has a B.S. in Kinesiology from Midwestern State University in Wichita Falls, TX where he was a member of the football, Olympic weightlifting, and rugby teams. Currently, Chuck is a member of the Weatherford Bullets. You can catch up with Chuck on his training blog at www.CATPerformance.blogspot.com.

Mjzitek Flickr Stream

d by world renowned strength training professionals such as Reg Park, Bill Star, Dr. Lon Kilgore (my college professor), Glenn Pendlay (my collegiate Olympic weightlifting coach), and Mark Rippetoe (one of my weightlifting mentors). These guys aren’t exactly like that “gym expert” you’ve been chatting it up with by the pec-deck machine at 24-Hour Fitness.

The concept behind the 5 x 5 routine is to train your main exercises (bench press, deadlift, squat, & overhead press variations) for five sets of five reps at 80-85% of your one rep max (1rm). I’m not going to sugarcoat it guys, the 5 x 5 program is tough! If your idea of a good workout involves spending the majority of your time in the gym chit-chatting, screwing around, and eye-humping chicks in the aerobic kickboxing class, then this program is definitely NOT for you!

Here’s a couple of things to expect from using the 5 x 5 routine:

• Size & Strength. You can lift faster & lift more weight using 5 reps. Lifting fast recruits more muscle fibers and allows you use heavier weights. Lifting heavy stresses your body more, thus increasing hypertrophy (building more muscle).
• Shorter, More Efficient Workouts. The 5 x 5 method utilizes multi-joint, compound exercises that hit several body parts at the same time. This keeps the workouts brief, but extremely intense. Great if you’re short on time like me.

This particular program can easily be implimented on a three-day split (Mon., Wed., and Fri., for example). As mentioned before, use the 5 x 5 @ 80-85% intensity for your major exercises such as squats, deadlifts, bench press, and overhead press. For your auxillary exercises, I suggest keeping the rep range at 10 to 6. As an example, this is one way I would structure my own program:

Monday

• Horizontal Pressing Exercise (Bench Press, Floor Press, Incline Press, etc.), 5 x 5 @ 80-85% 1rm
• Horizontal Rowing Exercise (Barbell Row, Pendlay Row, DB Row, etc.), 3 x 10, 8, 6
• Unilateral Horizontal Press (Incline DB Press, DB Bench Press, DB Floor Press, etc.), 3 x 10, 8, 6
• Vertical Rowing Exercise (Pull-up, Lat Pulldown, Chin-up, etc.), 3 x 10, 8, 6
• Weighted Abdominal Exercise, 3-4 x 10-15

Wednesday

• Squat Variation (Back Squat, Box Squat, Front Squat, etc.) , 5 x 5 @ 80-85% 1rm
• Hip Dominant Exercise (Romanian Deadlift, Rack Pull, Good Morning, etc.), 3-4 x 10, 8, 6
• Quadriceps/Hip Dominant Unilateral Exercise (Lunges, Split Squat, Step-up, etc.) , 3 x 10, 8, 6
• Hamstring Exercise (Glute Ham Raise, Leg Curl, Stability Ball Leg Curl, etc.), 3 x 10, 8, 6
• Lower Back Exercise (Hyperextension, Reverse Hyper, etc.), 3 x 10-20

Friday

• Vertical Pressing Exercise (Push Press, DB Press, Military Press), 5 x 5 @ 80-85% 1rm
• JM Press (or Weighted Dip), 3 x 10, 8, 6
• Barbell Curl (or Preacher Curl), 3 x 10, 8, 6
• Triceps Exercise (Rope Pushdowns, Tate Press, Rolling DB Extension, etc.), 3 x 12, 10, 8
• Biceps Exercise (DB Curl, Hammer Curl, Reverse Curl, etc.), 3 x 12, 10, 8
• Ab Circuit, 2-3 sets of 3-4 exercises x 15-25 each

(I like my clients to superset or perform the supplemental exercises together in a circuit fashion in order to intensify the workout and increase conditioning.)

For athletic purposes, be sure to incorporate your explosive and plyometric exercises into the routine. Personally, I utilize a short medicine ball/plyometric circuit consisting of 3-5 exercises at the end of workouts. In conjunction with developing size and strength, a good sports performance program should also develop athleticism. So don’t skip out on the plyo work!

I can tell you from experience that you can expect to see some outstanding results using this program, provided that you remain consistent and eat properly. I can also say that this program is not for the weak at heart. Each repetition during each set feels as though it will be your last.

But you have to grind it out and overcome your own mental obstacles if you want to thrive. This would also be a good time to mention the importance of having a willing training partner or spotter available if you train alone. For anyone who decides to use this routine, hit me up. I’d love to hear of your progress.

Now, what are you going to do?

CAS

Chuck's got your back!

Chuck Steward–Has been involved in the athletic performance/fitness industry since 1996 and have trained countless athletes and clients ranging from ages 5 to 82 years old. He has a B.S. in Kinesiology from Midwestern State University in Wichita Falls, TX where he was a member of the football, Olympic weightlifting, and rugby teams. Currently, Chuck is a member of the Weatherford Bullets. You can catch up with Chuck on his training blog at www.CATPerformance.blogspot.com.

In terms of effectiveness, you’d be surprised at how taxing 4 minutes of exercise can be. That is, if you’re putting forth an all-out effort. Tabata intervals are both intense and time efficient, and are especially great for athletes involved in wrestling, mixed martial arts, and boxing. For those looking for increased fat loss and conditioning, this form of interval training will raise the body’s metabolic rate resulting in post-workout fat loss.

As mentioned above, Tabata intervals can be applied to almost any exercise. However, certain exercises may change the overall focus of the training session. Utilizing strength-based exercises (pushups, inverted rows, bodyweight squats) shift the workout’s purpose more towards strength endurance, while endurance-based exercises (jumping rope, hitting the heavy bag, running) focus on…well…endurance.

I’ve provided a great example of Tabata interval workout for those who will do some outdoor training as Spring approaches:

• Bodyweight Squats
• Jump Rope
• Pushups
• Sprints

These are 4 seperate Tabata intervals which should take a total of 4 minutes per exercise. Collectively, the workout should take 16 total minutes. How’s that for time efficiency?! Personally, I like use Tabata intervals for myself and my clients as a varied finisher to lower intensity strength training sessions for added conditioning. Tabata interval training is a research-proven effective way to improve your body’s anaerobic capacity and decrease your bodyfat. Incorporate this type of training into your workouts regularly for accelerated results.

Now, what are you going to do?

CAS

Chuck's got your back!

Chuck Steward–Has been involved in the athletic performance/fitness industry since 1996 and have trained countless athletes and clients ranging from ages 5 to 82 years old. He has a B.S. in Kinesiology from Midwestern State University in Wichita Falls, TX where he was a member of the football, Olympic weightlifting, and rugby teams. Currently, Chuck is a member of the Weatherford Bullets. You can catch up with Chuck on his training blog at www.CATPerformance.blogspot.com.

• Prioritize core strength and development in your training routine. Having a strong core is critical to peak performance. Focus on multi-directional movements through all planes of motion. Make sure that all forward, backward, lateral, and even vertical movements are done quickly and under control.
• Incorporate a wide variety of agility ladder, cone, and mini hurdle drills into your workout. When using ladders and cones, you must move through the drills in different movement patterns as quickly as possible, while keeping your body under control. Mini hurdles drills force you to change direction while moving through the vertical plane, which can also be pivotal for jump training.
• Utilize reverse movements such as backward running and backpedaling. Not only do they create an added benefit in cardiovascular training and rehabilitation, but they also improve your agility in a reverse manner.
• Do plenty of lunges and lunge variations in your weight training program. Lunges develop flexibility in the hips and lumbar (lower back) region. Be sure to do them through all planes of motion, forward, backward, and lateral, to create balance.

Now, what are you going to do?
CAS

Chuck's got your back!

Chuck Steward–Has been involved in the athletic performance/fitness industry since 1996 and have trained countless athletes and clients ranging from ages 5 to 82 years old. He has a B.S. in Kinesiology from Midwestern State University in Wichita Falls, TX where he was a member of the football, Olympic weightlifting, and rugby teams. Currently, Chuck is a member of the Weatherford Bullets. You can catch up with Chuck on his training blog at www.CATSPerformance.blogspot.com.

400′s Treadmill Interval Workout
Exercise time: 60 seconds
Rest interval: 2 minutes, 30 seconds
Repetitions: 6

Instructions: After a 3-5 minute build-up warm-up, run for 60 seconds, then either dismount the treadmill or slow walk for 2 minutes, 30 seconds. (Always use 2 and half times the running time for recovery) Continue this process until you’ve finished 6 repetitions. Cool down at 3 mph for 3 minutes. When you can complete all 6 reps at the same speed, increase the speed by 1/2 mph on your next workout. For safety reasons, NEVER exceed 15 mph. Once 15 mph has been acheived, begin to increase the treadmill incline. Workout should take approximately 20 minutes.

200′s Treadmill Interval Workout
Exercise Time: 30 seconds
Rest Interval: 1 minute, 15 seconds
Repetitions: 10

Instructions: Same as above, but adjust for 30 second intervals with 1 minute, 15 seconds of recovery time and 10 repetitions. Workout should take approximately 20 minutes.

These programs are designed for the trainee to reach the target heart rate zone of 70-85% max heart rate (MHR). Working in this target zone is optimal for the conditioning of the cardiorespiratory system. And best of all, each program only takes about 20 friggin’ minutes! Do these workouts on your all-out conditioning day(s) or at the end of your weight training sessions during the offseason 2-3 times per week.

Now, what are you going to do?

CAS

Chuck's got your back!

Chuck Steward–Has been involved in the athletic performance/fitness industry since 1996 and have trained countless athletes and clients ranging from ages 5 to 82 years old. He has a B.S. in Kinesiology from Midwestern State University in Wichita Falls, TX where he was a member of the football, Olympic weightlifting, and rugby teams. Currently, Chuck is a member of the Weatherford Bullets. You can catch up with Chuck on his training blog at www.CATSPerformance.blogspot.com.

I recently made a subtle, yet effective change to how I perform my active dynamic warm-up prior to my workouts. I do them barefoot. Oh, don’t get it twisted, I DO wear socks. But I dump the shoes as soon as I get ready to go through my warm-up routine. Sounds goofy, I know, but this little change has made a world of difference in my pre-workout preparation, coordination, balance, and overall strength development.

In doing my warm-up routine without shoes, I ensure that the muscles, tendons, and ligaments surrounding my feet and shins get a proper warm-up along with the rest of my body. Think about it: we wear shoes and boots to give our feet cushioning, support, and traction. However, we don’t realize that the support our shoes give us actually hinder the muscular and joint development in our distal lower extremities. It is precisely the reason why old-school bodybuilders such as Arnold Schwarzenegger and Dave Draper used to perform squats completely barefoot during the “Golden Age” of bodybuilding.

My personal warm-up routine typically goes as follows:

• 5 minutes of Foam rolling; targeting specific muscle groups to be worked during ensuing workout.
• 2-3 minutes of continuous jumping/skipping rope. I use varied jumping/skipping techniques throughout the entire segment.
• Increases my heart rate, core body temperature, and blood circulation.
• 1-2 minutes of general preparation movements. i.e. Jumping jacks, highland flings, long striders, split jacks.
• 2-3 minutes of workout specific muscle activation movements.
• 2-5 minutes of workout specific dynamic stretching.

Doing this entire routine without shoes also increases the intensity of the warm-up because there is a more concentrated effort on coordination and balance for all ground-based movements, especially jumping/skipping rope. Think about it, how many athletic movements can you efficiently do without wearing sneakers or cleats? I also always do my warm-up and approximately the first 25% of my workout wearing sweats as well to add to the intensity, even during the summer (that’s why they’re called “warm-up suits” or “sweatsuits”…).
I know this approach seems a little weird at first. However, give it a shot and you WILL notice an immediate difference in your overall strength development, coordination, balance, and warm-up/workout intensity.

Now, what are you going to do?

CAS

Chuck's got your back!

Chuck Steward–Has been involved in the athletic performance/fitness industry since 1996 and have trained countless athletes and clients ranging from ages 5 to 82 years old. He has a B.S. in Kinesiology from Midwestern State University in Wichita Falls, TX where he was a member of the football, Olympic weightlifting, and rugby teams. Currently, Chuck is a member of the Weatherford Bullets. You can catch up with Chuck on his training blog at www.CATSPerformance.blogspot.com.

An active dynamic warm-up consists of light to moderate intensity cardiovascular activity (i.e. jogging), general preparation movements (i.e. jumping jacks), muscle activation and dynamic stretching (stretching with movement). Below is a list of the benefits of using an active dynamic warm-up as opposed to static stretching:

Static stretching has proven to be beneficial to the body, but should be used as a post-workout cool-down technique. “Stretch and hold” techniques actually decrease the heart rate, core body temperature, and respiratory rate. Static stretching also relaxes the muscles. These factors make static stretching a great way to end your workout, but never to begin with.

Your active dynamic warm-up should begin with a general cardiovascular warm-up for 5-10 minutes. Personally, I use an elliptical machine or spin cycle. I increase the resistance every 1-2 minutes to elevate my heart rate and core temperature, and enhance the elasticity in my muscles and joints.

Next, move on to general preparation movements. These movements prepare both the upper and lower body equally for a workout through different planes of motion. I like to use a series of jumping jacks variations to loosen up my shoulders and hips. I also like acceleration skips (or A-skips) through the frontal and saggital planes of motion.

Muscle activation and dynamic stretching complete the warm-up. Muscle activation can include bodyweight exercises (i.e. pushups and bodyweight squats) and light band exercises to assure correct muscular activity. Dynamic stretching uses movement, momentum, and muscular effort to bring about a stretch to muscle or muscle group. In other words, it uses specific movements to dynamically stretch a muscle.

A good warm-up should take approximately 10-20 minutes to complete. Afterwards, you should feel warmed up and ready for the workout or competition. A rule of thumb: You should always break a sweat before you begin your workout.

Now, what are you going to do?
CAS

Chuck has got your back!

Chuck Steward–Has been involved in the athletic performance/fitness industry since 1996 and have trained countless athletes and clients ranging from ages 5 to 82 years old. He has a B.S. in Kinesiology from Midwestern State University in Wichita Falls, TX where he was a member of the football, Olympic weightlifting, and rugby teams. Currently, Chuck is a member of the Weatherford Bullets. You can catch up with Chuck on his training blog at www.CATSPerformance.blogspot.com.

foarm rolling

The most ideal foam roller should be firm, but with consistent usage over time, a foam roller can soften and become less useful. And at $20-40 a pop, they can get a little costly considering it’s only a piece of foam… So get creative! Personally, I went to my local hardware store and purchased a PVC pipe at 18 inches in length and 6 inches diameter for $6. Now I have a “foam roller” that will last me a lifetime! Using a medicine ball for foam rolling is another great idea. Rolling on a medicine ball allows you to move throw all planes of motion as opposed to the linear movements of a traditional foam roller.

Foam rolling is best done as a preparation for your active dynamic warm-up and as a recovery technique on your rest days. Understand that foam rolling can be painful at times, especially when you are experiencing moderate to heavy muscle soreness. However, it is extremely important and very necessary in aiding your recovery. If you’re not foam rolling regularly on a regular basis…START NOW!

Now, what are you going to do?

CAS

Chuck has got your back!

Chuck Steward–Has been involved in the athletic performance/fitness industry since 1996 and have trained countless athletes and clients ranging from ages 5 to 82 years old. He has a B.S. in Kinesiology from Midwestern State University in Wichita Falls, TX where he was a member of the football, Olympic weightlifting, and rugby teams. Currently, Chuck is a member of the Weatherford Bullets. You can catch up with Chuck on his training blog at www.CATPerformance.blogspot.com.

Chuck has got your back!

We are starting a new feature at Dfwfootball.net on Friday, covering athletic training.  The posts will be written by professional athletic trainer Chuck Steward.  Chuck, of course, is also a semi-pro football player for the Weatherford Bullets.  Chuck played with the Fort Worth Avengers formerly and was a player at Midwestern in Wichita Falls in college.

Chuck is one of the most finely tuned athletes I have met in person.  Many call him “twelve pack” because he so ripped that his abs look more like a “twelve pack” than a “six pack.”  You can find more of his posts at his blog, http://www.catsperformance.blogspot.com/.