NSCA’s
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erformance ournal
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Issue 10.4 August / Sept. ‘11 www.nsca-lift.org
raining Speed Development Features Resistive Training for Speed Development Juan Gonzalez, PhD, CSCS, HFI, CPT, Adrian Caceres and Issac Guerra Tools for Speed Development John M. Cissik, MS, MBA, CSCS,*D, NSCA-CPT,*D
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PUBLICATION
NSCA’s Performance Training Journal (ISSN: 2157-7358) is a publication of the National Strength and Conditioning Association (NSCA). Articles can be accessed online at www.nsca-lift.org/perform. All material in this publication is copyrighted by NSCA. Permission is granted for free redistribution of each issue or article in its entirety. Reprinted articles or articles redistributed online should be accompanied by the following credit line: “This article originally appeared in NSCA’s Performance Training Journal, a publication of the National Strength and Conditioning Association. For a free subscription to the journal, browse to www.nsca-lift.org/perform.” Permission to reprint or redistribute altered or excerpted material will be granted on a case by case basis; all requests must be made in writing to the editorial office. NSCA Mission As the worldwide authority on strength and conditioning, we support and disseminate research–based knowledge and its practical application, to improve athletic performance and fitness. Talk to us… Share your questions and comments. We want to hear from you. Write to NSCA’s Performance Training Journal, NSCA, 1885 Bob Johnson Drive, Colorado Springs, CO 80906, or send email to
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Editorial Office
Editorial Review Panel
1885 Bob Johnson Drive Colorado Springs, Colorado 80906 Phone: +1 719-632-6722
Scott Cheatham, DPT, OCS, ATC, CSCS, NSCA-CPT Paul Goodman, MS, CSCS
Editor T. Jeff Chandler, EdD, CSCS,*D, NSCA-CPT,*D, FNSCA email:
[email protected]
Meredith Hale-Griffin, MS, CSCS
Managing Editor
Mark S. Kovacs, CSCS
Britt Chandler, MS, CSCS,*D, NSCA-CPT,*D email:
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Matthew Rhea, PhD, CSCS
Michael Hartman, PhD, CSCS
Mike Rickett, MS, CSCS
Publisher Keith Cinea, MA, CSCS,*D, NSCA-CPT,*D email:
[email protected]
Mark Stephenson, ATC, CSCS,*D Chad D. Touchberry, PhD, CSCS
Copy Editor Matthew Sandstead email:
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The views stated in the NSCA’s Performance Training Journal are those of the authors, and do not necessarily reflect the positions of the NSCA.
nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 4
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CONTENTS
table of
speed development
7
Resistive Training for Speed Development Juan Gonzalez, PhD, CSCS, HFI, CPT, Adrian Caceres and Issac Guerra This featured article discusses functional strength development as it pertains to sprinting using a variety of training techniques to develop speed. Numerous exercises are highlighted that coaches and athletes can implement into a training program to help improve sprint times and performance.
11
Tools for Speed Development John M. Cissik, MS, MBA, CSCS,*D, NSCA-CPT,*D While it is true that not all athletes are sprinters, speed is important to develop as it translates to numerous competitive environments. Tools and exercises for every level of athletic development are provided to improve the effectiveness of speed training with respect to progression and injury prevention.
departments
4
Fitness Frontlines Four research studies are broken down within this column. Research topics
and Optimal Recovery
include: relationships between accelerahow training history affects optimal loads
Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT,*D and Megan Miraglia, MS, RD, LDN
for maximizing power output; strength and
The ratio of carbohydrates to protein is a
tion, maximum speed, and vertical jump;
6
Table 14 Training Whey Protein vs. Casein Protein
speed training effectiveness in elderly in-
vital component to improving performance
dividuals with mobility disabilities; and the
and overall development. This column
correlation between body fat percentage
examines the difference and potential
and performance of army soldiers.
benefits of both whey and casein protein with respect to recovery.
In the Gym Three Steps to Speed Development Kyle Brown, CSCS
Of Prevention 16 Ounce Exercises to Reduce
This column discusses three steps to
Hamstring Strains
speed development that involve training
Jason Brumitt, MSPT,
on the field, in the weight room, and in the
SCS, ATC/R, CSCS,*D
kitchen.
This column examines common hamstring strain risk factors and the impact strains can have on performance. Exercises to prevent strains during off-season and preseason training are provided.
nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 4
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fitness frontlines about the AUTHOR
G. Gregory Haff, PhD, CSCS, FNSCA
Are There Relationships Between Acceleration, Maximum Speed, and Vertical Jump Performance?
Does Training History Affect the Optimal Load for Maximizing Power Output?
One of the most widely performed tests for explosive
The quantification of maximal power output (MPO) is
characteristics of the lower body is the countermovement
often assessed when monitoring athletes. There are nu-
coordinator for the
vertical jump (CMJ). When performed on a force plate with
merous tests which can be employed including complex
Masters of Strength
position transducers without arm swing, the CMJ can be
movements such as cycling, running, and jumping tasks.
and Conditioning
used with a variety of loads to create a power profile. While
Since MPO is a function of the maximal force, or strength,
program at Edith
many studies have been performed relating jumping per-
and velocity of shortening a muscle can undergo, it is
Cowan University
formance to sprint or speed performance there is a lack
widely believed that there is an optimal load for produc-
in Perth, Australia.
of clarity on which variables are the best to assess in an
ing a MPO. While this theory is widely accepted there is
He is a Fellow of the
athlete monitoring program. Recently, researchers from
much debate about the effect of training history or status
National Strength
Australia attempted to determine the relationships be-
on the external load required to result in a MPO. Recently,
and Conditioning
tween selected jump variables, acceleration and maximal
a research study examined the optimal load and the ef-
running speed in an attempt to determine which variables
fect of training history on the optimal load necessary to
are of key interest. Twenty-three Australian football play-
result in a MPO on a 6-sec maximal sprint cycling test.
ers performed three maximal vertical jump trials, with the
Forty healthy young men from a variety of training back-
best trial being utilized in the analysis of force time curve
grounds were recruited to determine the optimal load and
Investigator Award in
variables. Position transducers were used to quantify ver-
effect of training history of MPO. Specifically, the subject
2001.
tical displacement and peak barbell velocity, while a force
groups contained 10 strength trained, 10 speed trained,
plate was used to measure ground reaction forces. Peak
10 active, and 10 sedentary subjects. All subjects had their
power was determined by multiplying the vertical velocity
1RM back squat assessed with standardized procedures as
by the ground reaction forces. Times of 40-m sprints were
well as performed 8 randomized 6secs sprint tests against
determined with the use of an electronic timing system.
different percentage body weight loads. Each sprint was
Split times were determined at 10 and 20m. Acceleration
separated by 4mins. When the data were analyzed it was
was determined at the 0 – 10m interval, while the maxi-
determined that the 1RM back squat was the highest for
mum speed was estimated from the 20 – 40m interval.
the strength trained group (206±19.2kg) followed by the
When the results were analyzed it was noted that vertical
speed group (163±19.2kg), the active group (131.8±9.1kg)
jump height was moderately (-0.430, p 18%). A total of 99 tactical athletes
When strength and conditioning exercises are applied in a specific way to
were recruited and tested on a battery of performance tests. Tests in-
target a participant’s specific impairment, it appears to be an effective reha-
cluded a Wingate anaerobic cycle test, an incremental treadmill run test,
bilitative method. Recently, researchers from the University of Texas Medi-
isokinetic tests for knee flexion/extension and shoulder internal/external
cal Branch in Galveston, TX wanted to examine the effects of a function-fo-
rotation strength, and the Army Physical Fitness Readiness Test. The Army
cused intervention consisting of strength training and gait speed training
Physical Fitness Readiness Test included push-up and sit-up tests which
on walking speed, walking endurance and functional impairment. Twelve
required the tactical athletes to perform as many repetitions as possible
functionally impaired adults (mean age = 77.2±7.3yrs) who demonstrated
in 2mins, followed by the amount of time needed to run a distance of 2mi.
impaired gate speed (
