16 [Alternative/Nontraditional Training], 17 [Resistance Program Design], 18 [Plyometrics], 19 [Agility]

Anatomical Core

The axial skeleton (including shoulder/pelvic girdle) and all soft tissue with proximal attachments on the axial skeleton.

Core Isolation Exercises

Designed to isolate specific core musculature without the contribution of upper/lower extremities.

Better for untrained/injured individuals. Complex exercises that involve the core are usually better for core development.

Instability Training

Instability training biases core and stabilizer muscles at the expense of large-muscle force reduction.

During instability training, large-muscle force production can reduce to 70%.

Determining Load with Chains

(Chain Resistance at Top + Chain Resistance at Bottom) / 2

Resistance Band Tension Equation

Tension = Stiffnes (k) x Deformation (d)

Unilateral vs Bilateral Resistance Training

Bilateral movements improve bilateral facilitation and are thus better for trained individuals.

Unilateral movements reduce bilateral deficit and are thus better for untrained individuals.

Resistance Training Program Design Variables (7)

Pre-exercise

• Needs analysis

General program

• Exercise selection

• Training frequency

Within-session

• Individual exercise order

• Training loads and reps

• Volume

• Rest periods

Needs Analysis factors

• Movement analysis

• Physiological analysis

• Injury analysis

Priority and Resistance Training Goal for Off-season, Preseason, In-season, and Postseason

Off-season: Resistance priority; Start with hypertrophy and endurance, end with strength/power

Preseason: Mixed resistance/sport priority; Sport and movement-specific training

In-season: Sport priority; maintenance of preseason training goal

Postseason: Variable priority; no specific goal other than active recovery

Core vs Assistance Exercises

Core: 1+ large muscle groups, 2+ joints, direct sport application

Assistance: Smaller muscle areas, single-joint, less-direct sport application but useful for injury prevention or rehab

Structural vs Power Exercise

Structural: Core exercise that loads the spine

Power: Structural exercise performed explosively

Training Frequency Based on Training Status

Beginner: 2-3x/wk

Intermediate: 3-4x/wk

Advanced: 4-7x/wk

Training Frequency based on Sport Season

Off-season: 4-6x/wk

Preseason: 3-4x/wk

In-season: 1-3x/wk

Postseason: 0-3x/wk

Exercise Order options

• Power → other Core → Assistance

• Upper / Lower

• Push / Pull

• Supersets and Compound sets

Supersets vs Compound Sets

Supersets: Two sequentially-performed exercises stressing opposing muscles

Compound Sets: Two sequentially-performed exercises stressing the same muscle group

Repetition-volume, Volume-load, and total Work

Repetition-volume: Total number of repetitions (sets x reps in one set)

Volume-load: (Repetition-volume)*(Weight lifted)

*Weight lifted for movements that move the athlete include the weight of the athlete

Total Work: (Volume-load)*(Distance moved)

%1RM-Repetition Relationship up to 10 Reps

• 1 rep: 100%

• 2: 95%

• 3: 93%

• 4: 90%

• 5: 87%

• 6: 85%

• 7: 83%

• 8: 80%

• 9: 77%

• 10: 75%

Assistance exercises should be limited to loads not heavier than a ___RM

8

Load and Reps: Strength

>=85%; <=6 reps

Load and Reps: Single-effort Power

80-90%; 1-2 reps

Load and Reps: Multiple-effort Power

75-85%; 3-5 reps

Load and Reps: Hypertrophy

67-85%; 6-12 reps

Load and Reps: Muscular Endurance

<=67%; >=12 reps

“Medium” and “Light” Load% as a function of “Heavy” loads

Medium: 90% of the heavy load, same rep-volume

Light: 80% of the heavy load, same rep-volume

2-for-2 rule

If the athlete can complete 2+ reps over the goal reps over the last 2 sessions, increase the load.

SEC Model

Series Elastic Component

The tendons constitute the majority of the SEC; during stretch, energy is stored; if followed by an immediate concentric muscle action, that energy is added to the total force production.

Potentiation

Change in force-velocity characteristics of a muscle’s contractile components caused by stretch

SSC

Stretch-Shortening Cycle

Employs the energy storage capabilities of the SEC and stimulation of the stretch reflex to facilitate a maximal increase in muscle recruitment over a minimal amount of time.

SSC Phases

I - Eccentric: Stretch of the agonist muscle

II - Amortization: Transition phase; SEC is held and stretch reflex is transmitted

III - Concentric: Shortening of agonist muscle; elastic muscle is released from SEC and stretch reflex stimulates agonist muscle group further

Plyometric Frequency

Allow for 48-72 hours recovery between sessions; comes out to 2-3x/wk.

Plyometric In-Session Recovery

Between Reps: 5-10 seconds

Between Sets: 2-3 minutes

Plyometric Volume

Measured as ground contacts (with one foot or both feet at the same time) per session.

Beginner: 80

Intermediate: 100

Advanced: 120

Plyometrics and Age

Prepubescent children should begin with simple, low-intensity tasks that focus on quality and safety of movement. Only increase when this is satisfied.

The highest-intensity drills (such as box jumps) are contraindicated for prepubescent children.

Complex Training

High-intensity resistance training followed by plyometric training (not the other way around).

Plyometric training intensity should complement resistance training; a high-intensity upper body resistance day should integrate low-intensity lower body plyometrics.

Plyometric Landing Technique

Shoulders over the knees; Knees over the toes

Plyometric Balance Tests

Standing, Quarter Squat, Half Squat

Double leg or Single leg

Must hold for 30 seconds without falling

Athletes who weigh over ___ pounds should avoid high-volume, high-intensity plyometric exercises

220

Recommended Depth Jump Height Range

16 - 42 inches

In upright sprinting, an athlete’s stride length is largely dependent on _____

vertical force produced during the stance phase