Sport specificity is misunderstood….. 🔑 It has nothing to do with choosing exercises that mimic the sport. In fact, that can often be counterproductive, as those “specific” exercises miss the main point of in season training. 📈 The goal of in season training is maximizing neuromuscular output while minimizing fatigue. You do that with programming. Ex: 📉 Lower volume 📊 Reduced resistance training frequency 🏋🏽‍♂️ Submaximal loads moved with maximal intent. Comment “Program” to learn about pr
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Sport specificity is misunderstood….. 🔑 It has nothing t…
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Plyometrics train muscle pre activation. 🏃🏽‍♂️ This is increasingly important for short ground contact time movements like sprinting. The reflexive activation from the stretch shortening cycle can come too late. 📈 Athletes who pre activate earlier jump higher and sprint faster. Think of this as a system quality rather than a tissue quality. 📊 To improve this, you have to practice enough repetitions of true plyometrics not just power or jump training. Graphics @Muscle & Motion ⁩ Comment
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Plyometrics train muscle pre activation. 🏃🏽‍♂️ This is increasingl…
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#greenscreen Slow Children! Yea with that technique they will be. #speedtraining #trackandfield #dadsoftiktok #strengthandconditioning
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#greenscreen Slow Children! Yea with that technique they will be. #s…
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CSCS Program Design: Principles for Strength Training
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CSCS Program Design: Principles for Strength Training
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You know how to build muscle strength, but how do you build tendon strength? Tendons require 3 things: 1️⃣ Time: ~10-30 second isometric or slow controlled exercises 2️⃣ Tension: ~60-80% of maximum force production 3️⃣ Volume: A minimum of ~2-3 sessions per week and up to 6-7 sessions per week. Most importantly done consistently for several months. 🔬 This single case study
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You know how to build muscle strength, but how do you build ten…
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Max Velocity Sprinting is Mostly Isometric 📊 The achilles tendon experiences ~15-20mm of length change relative to the ~2-3mm of length change through the muscle fascicles. (PMID: 34714957) Strong full range of motion calf training (ex: the Johnson Calf Raise) is a great foundation. 🏃🏽‍♂️ For higher specificity, consider progressing to run specific isometrics. #certifiedpersonaltrainer #sprintcoach #trackandfield #strengthandconditioning #isometrictraining
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Max Velocity Sprinting is Mostly Isometric 📊 The achilles tendon exp…
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A muscle strategy for improving mobility may only take you so far….. 🧠 It can be helpful to utilize the nervous system to trigger relaxation. PNF or Proprioceptive Neuromuscular Facilitated Stretching uses autogenic inhibition to trigger relaxation of your muscle. 📘 If you’re preparing for the NSCA CSCS (Certified Strength and Conditioning Specialist) then you’ll need to know all 3 types of PNF stretches, which we cover in the full Movement System CSCS Study Course. To maximize your mobility t
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Plyometrics vs. Jump Training 📊 Plyometrics utilize the stretch sho…
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Understanding the Stretch Shortening Cycle for Jump Training
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Linear (Traditional) Periodization is one of the most well studied ways …
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